In today’s information-driven society, where we encounter an overwhelming amount of data daily, a good memory has become a key factor for success. The ability to recall and retain information not only enhances learning but also simplifies our everyday lives. However, many people struggle with memory retention and recall.
This naturally leads to the desire to find effective methods for improving memory, which we’ll discuss in this article.
Read aloud
Reading information aloud is an effective method for improving long-term memory, as demonstrated by the 2017 studies of Noah D. Forrin and Colin M. MacLeod. When information is spoken aloud, two areas of the brain are activated:
- Broca’s area, responsible for articulation and word pronunciation.
- Wernicke’s area, responsible for auditory perception and understanding speech.
Researchers suggest that memory enhancement through reading aloud occurs due to the combination of three processes: visual reading, articulation, and auditory perception.
Write information by hand
Research by D.V. Shvedov and N.V. Tsurkan demonstrates that handwriting notes significantly improves memory retention.
The scientists found that students who write down information by hand after visual or auditory exposure activate mechanical processes, which, in turn, enhance memory recall.
Use the spaced repetition method
The core principle of spaced repetition involves revisiting learned information at specific intervals. Instead of reviewing material repeatedly over a short period, spaced repetition suggests spreading out review sessions with gaps in between. These intervals gradually increase over time, with each review occurring just before the information is likely to be forgotten.
For a more in-depth understanding of the spaced repetition method, I recommend exploring the research by V.I. Kornakova. This study analyzes the effectiveness of spaced repetition and provides guidelines for its optimal application in educational practices.
Engage in regular physical exercise
A study conducted by the Brain Aging Institute at the University of California highlights the critical role physical exercise plays in stimulating various supportive systems that maintain brain plasticity.
One such system is neurogenesis, the process of forming new neurons. Physical activity promotes neurogenesis, leading to changes in neural pathways and enhanced functional activity in the brain.
Moreover, exercise boosts metabolism and energy flow in the central nervous system (CNS). This means that brain activity is amplified due to improved metabolic and energy processes. These changes are supported by increased blood flow and angiogenesis — the formation of new blood vessels in the brain.
Eat healthy foods
The great physician Hippocrates once said, “We are what we eat,” and he was right. Food can influence the functioning of our DNA, both positively and negatively. As a result, diet impacts our brain and its functions, including memory.
For instance, a healthy diet, particularly one rich in omega-3 fatty acids, reduces inflammation in the body. Inflammation can narrow blood vessels and restrict blood flow. Consuming anti-inflammatory foods improves blood circulation, ensuring the brain receives adequate oxygen and nutrients.
The study “Nutritional Modulation of Cognitive Function and Mental Health” explores the effects of food and diet on cognitive brain functions, with a particular focus on the Mediterranean diet.
Associative learning
Associative learning is a style of learning where the brain links two unrelated elements, such as objects, images, ideas, or behaviors, through a process known as conditioning.
When learning something new, it’s helpful to connect the new information with existing knowledge or experiences. This creates associations and connections between different elements, making it easier to remember and understand new information. For example, if you’re learning a new word, you can associate it with its equivalent in another language or with a specific image to help you recall its meaning more easily.
Using associations and links activates a broader context in your memory. By connecting new knowledge with what you already know, you build a more extensive network of associations, which helps you retain information better and retrieve it when needed.
Get enough sleep
Lack of sleep significantly reduces cognitive performance, meaning that brain processes slow down. According to researchers at Western University, sleep deprivation leads to decreased activity in the frontal and parietal lobes, which are responsible for decision-making, memory, and problem-solving.
It’s also believed that the time before sleep is ideal for memorization. During deep sleep, the brain transfers information from short-term to long-term memory, as highlighted in the study “Synaptic Mechanisms of Memory Consolidation During Slow-Wave Sleep”.
Daytime naps are also crucial. Research shows that napping positively affects long-term memory compared to staying awake and repeatedly reviewing learned information.
In one experiment, young participants were taught detailed factual knowledge over five hours with breaks. Midway through the session, they were divided into two groups:
- The first group took a one-hour nap.
- The second group stayed awake and watched a movie.
A week later, a knowledge test was conducted. The group that napped performed significantly better than the group that stayed awake.
Teach someone else
Sometimes, we struggle to remember information due to an insufficient level of understanding. To fill knowledge gaps and improve memory retention, try the “Learning Through Teaching“ method. This approach is based on the principle that we remember and grasp material better when we explain it to someone else.
The method involves explaining the material in simple terms to someone who is entirely unfamiliar with the topic. It becomes effective when you find yourself unable to articulate certain points — this indicates areas that require further study. By identifying these gaps, you can focus on the aspects of the information you struggle with most. Remember, anything you can’t explain in simple terms likely needs additional review.
Self-Testing is highly effective
Self-testing is an efficient way to enhance memory. It involves periodically evaluating your knowledge and recall for accuracy and completeness. Studies suggest that self-testing is one of the most effective methods for improving long-term memory.
Self-testing helps activate and strengthen memories while revealing gaps in your knowledge. When we try to recall information and assess ourselves, our brains actively work to retrieve and rebuild connections between facts and concepts. This not only reinforces what we’ve learned but also highlights problematic areas that need extra attention.
There are several ways to practice self-testing. One popular method is using flashcards with questions on one side and answers on the other. You can go through the cards, attempting to recall the answers, and then check your responses to evaluate your understanding and focus on areas for improvement.
Another effective approach is taking tests and quizzes. You can create your own or use pre-made tests on the topic you’re studying. After completing the test, assess your results and pay attention to questions you answered incorrectly.
It’s important to note that self-testing should be regular and systematic. The more frequently you review your knowledge and memories, the better they are reinforced in your long-term memory.
Make small changes during review sessions
The “Make Small Changes During Review Sessions” method is an effective approach to improving memory. According to research from Johns Hopkins University, this method is based on the idea that introducing variations in the process of reviewing information can significantly enhance its retention and recall.
When we repeatedly review the same information in the same format and conditions, our brains can fall into a routine, reducing the effectiveness of memorization. However, making small changes to the review process can stimulate brain activity and improve memory.
One way to introduce changes is to alter the review format. For example, if you usually repeat material aloud, try writing it down on paper or creating digital notes instead. Changing the format engages different sensory channels and strengthens the connections between information and various modalities.
Another technique is to vary the order of review. Instead of repeating material in the same sequence each time, mix up or reorder the facts or elements. This encourages your brain to actively retrieve information and form new associations, leading to deeper understanding and better retention.
It’s also beneficial to change the environment for review. If you always study in the same setting, try switching locations or times. For instance, move to a different room, a park, or a café for your review sessions. This allows your brain to associate the information with different contexts, creating more flexible and durable connections.
