They noticed that they cannot remember where they inserted the keys or forgot another important meeting.You cannot concentrate on important matters and constantly distract yourself.Do you remember the new material badly or can you remember the recently completed material?If so, you should think about how you can improve memory and attention in adults and regain your former state.
The first thing that comes to mind is a diary or an online calendar with memories so as not to miss important events and meetings.But what to do with information that should be remembered and should be transferred to a long -term memory?!
Unfortunately everything is not that easy.Despite the variety of selection, forms of making tablets, a variety of additives and drugs, there are currently not so many scientific confirmations that they really improve brain activity and mental processes.And to check the medication worth 50 US dollars that promises to strengthen the neuronal connections in the brain for just a few weeks, it does not sound very tempting, especially if the appointment as a doctor has taken place as part of an advertising campaign.
In the 21st century of information technology to cover the entire volume or at least prepare for the exam, not only have to spend time for it.The core of the problem is often a bad memorization, a weakening of memory and the wrong approach for the learning process.
Fortunately, there are effective methods for improving memory, which was tested by science, and the possibilities for improving brain function, both in a short and long -term perspective at home and even the process of preparing for the exam.In the following we look at each separately.
Try meditation to improve the attention concentration
Attention is one of the main components of the memory.So that the data from short -term memory can switch to a long -term memory, this piece of material must concentrate.Try to hold important things from distracting factors such as television, music, telephones, chats and other entertainment.
This is not always easy, especially if they are surrounded by loud neighbors or children.Try to emphasize the time in which nobody interferes so that you can concentrate on your work.
Memory and concentration of attention are about an area of the brain.It has been proven that with an increase in concentration through meditation, it leads to an improvement in the performance of the brain and the process of memorizing an adult.
Meditation helps to improve and develop working memory, which temporarily stores the data required during the day.Simply put, there is 7 information at any time in the brain, when a new part comes, it displaces the old one who is entered or not entered in a long -term memory.Meditation helps to get information that is needed faster during this period.
It is not certain how much time takes to achieve positive results.In general, it can take 2 to 8 weeks.
Perhaps the calming effect of meditation increases the ability to overcome mental noise (distracting factors) and to concentrate on what you need to know at one time or another.
Here are some more effective options:
- Separate all notifications when studying.
- Try to isolate yourself from the people you know while studying.Go to the library or a café where you are not disturbed.
- Work only on one topic, avoid multitasking and frequent switching to another material.
Do not restrict
In order to adequately process this or this information, it should be examined in several approaches.Studies have shown that those who regularly teach this or this material are much better remembered than those who all teach at the same time.
Structure and optimize the data
Researchers have found that the information in the brain is ordered in “clusters” connected to one another.This brain ability to structure data can be used in everyday life.Try to combine similar ideas and terms or create a scheme in the form of notes or group material from various books so that it is easier to remember and select the necessary data from different sources.
Use mnemonics and reduction
Mnemonics are a memorization technique that is often used by the students so that data from the brain occurs faster.In other words, this is an easy way to remember complex information.For example, you can combine the term that you have to remember to combine it with the topic you know.The best mnemonics are those associated with positive pictures or humor.You can come up with a rhyme, song or a joke to remember a certain segment of the material.
Acronics are the most frequently used technology for the associative memorization of short lists or sequences.
In everyday life we are already used to the fact that we do not even notice them and do not think about the words they consist of.
When studying new knowledge, you can create your own abbreviations.
Remove the material in detail and repeat the past
In order to remember the information, you first have to make it understandable for the brain and then repeat everything, and then the information will definitely fall into a long -term memory.For example, read the definition of a key term, examine the definition of this term and then read a more detailed description of what this term means.If you repeat this process several times, you will probably find that you remember this term easier and faster.
In order to repeat the examined material, it is also recommended to divide it into three categories of complexity.Choose the time you spend and days a week for each of you.
Take a look at the material again when you remember it well and repeat it only once a week.
If there are difficulties to reproduce information, read it again in a few hours or every other day.
And if you don't remember anything, study the material again for 10 minutes.After all, the cycle is repeated.They again sort information about how to remember it and distribute their time to repeat and filling rooms.
Visualize the information
The visualization of information often helps people to remember the material better because some people have more visual perception.For example, pay attention to photos, diagrams and tables in the same textbooks.You can create your own diagrams, diagrams and drawings, use notes in the fields or color markings in order to remember important moments and quickly find the necessary.
Tie new information to the already known ones
If you study an unknown material, you will find the time to think about how this information is related to what you already know.After you have found this relationship, it is easier for you to remember the recently obtained information.
Read aloud
Studies prove that reading the material templates makes it easier to learn the process of memorizing information.The teachers also support this concept and put it in practice when they ask their students to teach their classmates new material.You can also use this approach and study new material with your friend.
Dedicate more time for complex information
What information is the easiest way to remind you at the beginning or in the end?The researchers have found that the procedure for examining the data plays an important role in the quick selection of the brain and the exhibition of this information.And the material is best reminded at the beginning of the book and in the end.
Information in the middle is often lost, but this problem can be solved if you repeat it several times.Another strategy is to try to implement what you have learned in your own words to remind it easier.
Change the usual environment
Another excellent way to develop a memorizing is to change the situation for examining the material.Change the place in the audience or the time of day to study the material.By adding a newcomer element to your training sessions, you can increase the efficiency of the efforts and the memorizing of information.
Remember before writing down
Teachers often say that they record things before they start teaching them so that the material is better remembered.
Think about it and mentally repeat what you write down and not only write new without thinking about it.
This process will not be difficult because the information will remain in a short -term memory for about 10 to 20 seconds.And this information mentally drives back in your head, transfer it to a long -term memory.
Sleep and don't forget to make a nap if possible
Most students try to devote more learning time and completely forget the sleep.However, this only worsens the situation because the lack of sleep affects both the memorization and some other cognitive skills.
The connection between sleep and memory is confirmed by numerous studies, since many know that memory consolidation occurs during sleep.It follows that the quality of sleep is directly related to the clarity of the memories.If the quality of sleep suffers, you will soon find out that you escape the memories.Conversely, remembering is much easier and faster at certain points with sufficient sleep of 8 + hours.
Studies also showed that they can improve memorizing by short sleep.One of the most famous studies in this area showed that quick sleep (only half an hour or something) increases the brain's ability to maintain information.The researchers asked two groups of people to remember a number of pictures with different pictures and showed a card set after about 40 minutes.One of the groups in these 40 minutes managed to make a nap.
Results:The group, which confiscated, significantly retained more information about images (85%) than those who did not sleep at all (60%).
The reason in turn consists in the consolidation of memory - the brain needs a dream so that this process is good, so that a small dream will only benefit from it.
Diploma:If you want to use your storage reserves for the maximum, give the body a sufficient amount of sleep.
Train
Physical exercises are known in that they contribute to its cells and mood to improve cognitive skills, the concentration of attention and the brain's blood circulation due to the oxygen flow.
The training also causes the release of Catepsin protein in the brain.This stimulates the growth of neurons (brain cells) and creates additional connections in the hippocampus - the area of the brain that is responsible for long -term memory and long -term memory and memorizing.
The effectiveness of exercises to improve the brain function was demonstrated by a number of studies.So let's talk about it at all.In one of them it was proven that only a few minutes of simple exercises lead to an immediate improvement in memory.The participants of the experiment carried out exercises with different intensity, and scientists observed a change in brain activity at this moment.
The results showed that during the execution of these exercises the connection between the areas of the brain, which remembered the principle of "who, where and when", as well as in a tooth gyrus and a hippocampus.
Therefore, you can improve your memory in just a few minutes or even an hour of exercises.First you can try out a treadmill or go.Most people will also master this.
Drink coffee and tea
Caffeine is a fairly well -known remedy for the increasing brain function.In large quantities, it is harmful to health and even dangerous, but there is no doubt that it improves memorization.
In a study by John Hopkins it was proposed that a group of volunteers generally did not consume food with caffeine, and the second received additives with Caffein 200 mg 5 minutes after they were offered to see the pictures.The next day they were shown more pictures, some of them were identical to the past or similar to something, and there were new ones.
The group, which took caffeine the day before, was much better with the definition, the pictures of which were similar to the original and could even call the difference in them.
Tea and coffee contain the largest amount of caffeine.In addition, they also have many other advantages, for example the presence of antioxidants.Try to obtain your portion of caffeine from natural varieties of tea and coffee and not from sweet, carbonated energy drinks.In addition to caffeine, green and black tea components contain memory.It is recommended to drink them all day, but preferably not before going to bed.
Eat products that are rich in flavonoids
Products containing saturated fats and trans fats (red meat, oil) are very harmful to the memory.And only during preparation for exams do the students often eat much unhealthy food, which is worse for the brain.
Numerous studies have shown that these products can even lead to Alzheimer's disease and dementia in the future, which causes the health of the brain and the loss of memory to irreparable damage.
In order to improve memory, it is recommended to eat products that are useful for the brain, more fish, olive oil, whole grain, walnuts and blueberries.
In the long term, products with a high flavonoid content help to improve the memorial, and cocoa mobile are particularly useful in this regard.Flavonoids are anti -inflammatory connections contained in plants and improve the health of the cardiovascular system.In some studies, it has also been proven that they are an excellent preventive means of cancer, and the consumption of blueberries for several weeks slowed down the process of reducing memory.
Another study showed that regular blueberry consumption improves spatial memory over 12 weeks.The first signs of improvement occurred in the third week of the experiment.
Dark chocolate with 70 or more % cocoa is also known for improving the brain.
Medicines and additives
If you want to improve the function of the brain with additives, omega-3 fatty acids are viewed as the best.
When choosing additives and before taking tablets, omega-3 fats should be obtained from high-cleaned fish oil, which can be preferred from fish types that can be found in cold waters because they contain fewer mercury.They improve memory, especially in older people and other cognitive functions.