HOW TO IMPROVE YOUR MEMORY

Since I am preparing for exams, I decided to use this opportunity to discuss something more educational. And since Memory is one of the topics in a subject am taking this semester; Cognition and Perception, I thought it would be do me good to write about it. Truth is though, am tired with school and cannot wait to graduate next year and join the work force like my brothers whom I envy so much….anyway that’s another issue, let me not digress.

So, memory is defined as the ability to acquire, retain information and retrieve the information when needed. There are three important processes involved in assessing this information; encoding, storage and retrieval. Encoding involves receiving the information and making sense of it, this could be visual or auditory. Storage is analyzing the information and retaining it either for a short or long period of time depending on the nature of the information. Then, retrieval is the ability to remember and make use of the information that has being received and stored. For example, when I meet a person for the first time and the person tells me his name is Walter (encoding ), then I make sense of the information and put it in my mind (store), then few weeks later I see the same face and am able to remember this is Walter which I met few weeks back (retrieve). Failure to retrieve, remember is known as forgetting.

There are three basic types of memory; sensory memory, short term memory and long term memory. Sensory memory is retention for a brief period of time due to sensory stimulation in the environment and this retention is usually only for about a second. Shorty term memory is retention of memory for about 15 to 20 seconds and it is possible to store large amount of information here by chunking them up into groups. For information to get to the long term memory there must be constant rehearsal because this is permanent memory that serves as an archive used to remember information in the past. For example, a student goes for a lecture and pays attention, the information is in the short term memory, but it goes to the long term memory with constant study of the lecture notes provided.

The processes and types of memory is really basic and easy to remember, but even if you don’t understand there is no cause for alarm because the main aim of this is to diverse means to improve memory. Here are 5 important ways that memory can be improved;

Attention; it is important to pay selective attention in order to remember and retrieve information when needed. Do you find yourself constantly forgetting what people say to you, or not remembering the instructions to doing a particular thing? You probably need to pay more attention and let your mind be there. Do not try to multitask when you are faced with a serious situation, do not think of other issues when engaging in activities that are of importance to you. Be in that meeting spirit, soul and body while paying undivided attention and pushing away all forms of distraction, then you will remember vital information.

Eat balanced diet; when I read that food enhances memory, I almost jumped for joy because, “men, I love food”. However it is not just eating food but eating balanced diet. We as Africans may not find this fascinating because of the kind of food we eat and our culture that does not motivate eating balanced diet. Despite all that, we can decide to eat lots of fruits and vegetables. Also exercise is needed, it may not be a routine so stressful but at least something to keep you fit and relaxed.

Association; a picture, they say, is worth a thousand words. You remember information more easily if you can visualize it and associate it to something vital. For instance if you want to remember a name, say Rose, you visualize the rose flower and associate it with the person. You must know that there is no limitation involved here because it is your own mind and your own way of remembering. You can decide to associate a person called Rose to your favorite cup which has a Roe flower on it, so when you try to remember the name you, simply remember your cup thus, Rose.

This is my most efficient mode of remembering, once I associated what my lecturer told me to a rat because I felt her voice sounded like the squeaking of a rat and I wanted to remember it, which was easy for me afterwards. If you are coming up with something weird, you do not have to say it to anyone, as long as it enhances your memory. It's your mind; make the images as shocking and emotional as possible to keep the associations strong.

Drink moderately; whatever thing done should be done in moderation, if you drink alcohol, am not telling you to stop, but to do it in moderation because research has shown that it may affect your memory. Drinking affects mental tasks, and the abuse of alcohol has a negative effect on the cells and neurotransmitters of the brain. Moderation in consumption may help to improve not just cognition but also memory. However, more research needs to be done regarding this and I must say that I also have little knowledge about alcohol and its consequences regarding memory. The bottom line is, drink alcohol moderately.

Sleep; have enough sleep, make your life less stressful, and create time for fun. Sleep for about 6 to 8 hours a day or as you feel is appropriate; endeavor to rest after a hectic day at work so you wake up the following morning feeling refreshed and less stressed. It may be difficult for some people to sleep especially when they have a lot of problems on their minds, but if you can make yourself sleep it will help a lot to distress. Meet with friends when you have the time or during weekends, talk, laugh together and do things you enjoy. The less you worry, the more information you can retain.

Finally, do the one that best applies to you as no one knows you more than you know yourself, not even me. So, it is your decision; your choice to pay undivided attention, associate and visualize information, eat healthy, drink moderately, and have enough sleep. Better do all, or research more about memory and how it can be improved.

Have a nice time, be the best in whatever you do, and pray for me that I do excellently well in my upcoming exams. Adieus