This post was originally published on this site
https://cdn2.psychologytoday.com/assets/styles/manual_crop_1_91_1_1528x800/public/teaser_image/blog_entry/2024-10/pexels-miraybostanci-3234896.jpg?itok=6RjLpfot
Our memory operates through our motivation and attention. Neurons fire and create patterns and networks based on how we use our brains. Our thoughts, intentions, and actions directly shape the foundation of our mind.
The building blocks can expand through neuroplasticity and training our minds. We have our working memory, which is about 17-30 seconds when we are paying attention, storing our memory in the short term, driven by the frontal cortex and our attention. Long-term memory is information stored like our autobiographical memories, and that’s information from minutes, days, hours, and our lifetime.
To increase our memory and our brain function, we need to work out our brains and develop strong neural patterns.
Brain Hacks to Enhance Your Memory
We need to exercise our brains to improve our memory! Here are some ways to do that:
1. Meditation: A routine meditation practice calms the mind, reduces stress, improves memory, cognition, and concentration, and elevates mood. By meditating, we are less stressed, so we are more able to focus and learn new things. A recent study found that meditating for 13 minutes a day has all these benefits.
Meditation helps with anxiety, stress, and worry and decreases the symptoms of depression. Also, people who meditate often find they feel more connected and have more attuned communication, which builds their collective memory. Meditation increases our overall well-being and longevity.
2. Dancing: The Centers for Disease Control and Prevention found that learning new dance moves improves memory and processing speed. Also, dancing improves our planning and organizational skills when we are anticipating our dance moves and moving to the music. When we dance, we activate many brain areas that can boost our mood and cognition. Have fun and dance into the wee hours of the night.
3. Listening to music: Specifically, listen to music for the joy of it! Music engages the brain for listening and timing, creates links across brain areas, and makes new connections.
When we are listening to music we enjoy, we release dopamine, the neurotransmitter that is activated for joy and reward in our brains. Listening to music enhances memory, improves mood, improves focus, and reduces stress.
4. Exercising: Exercise is key for us to clear stuck energies, remove toxins, and improve our memory, focus, motor coordination, and stamina. Specifically, doing 20 minutes a day of cardio is beneficial for your body, and as you are exercising, you release endorphins, which boost your mood and increase happiness.
5. Learning something new: Learning new skills is a great way to engage the brain and improve memory. Studies show that learning new skills—specifically quilting or photography—improves memory, focus, and attention span.
6. Playing board games and cards: A research study from 2017 found that playing board games is a fun way to connect with others and expand the brain for pattern recognition, which improves memory and enhances cognition. This is an exercise that improves your short-term memory skills.
7. Playing chess: A large–scale study found that playing chess improves memory and executive functioning (planning and thinking abilities) and enhances processing speed. Playing chess is a great way to improve your memory.
8. Sleep: Is essential for consolidating and improving memory. Research shows that adults on average need 7-9 hours of sleep a day. Sleep boosts memory recall, reduces mental fatigue, and regulates metabolism. Sleep may be an important part of your brain exercise!
Train Your Brain and Exercise the Memory Muscle for Names
Want to try out a fun party trick to help you remember people’s names? Here it goes:
1. Listen to them as they say their name. For example, “Olivia.”
2. Repeat their name back to them.
3. As they are talking to you, focus on what they are saying and repeat three times silently their name.
4. Code their name with a second word using alliteration, a color, or a facial feature linked to their name. This is called sense memory—where you link a second sense to the experience, and you can remember them with multiple ways to recall… Like “Cool Callie” or “Orange Olivia…”
5. Finally, when you part ways, repeat their name back to them. “Bye, Olivia.”