How to improve short-term memory

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is short-term memory that allows us to answer difficult questions without preparation, improvise and quickly assess the situation. It used to be thought that everyone has a certain amount of short-term memory, but recent research in the cognitive sciences and psychology has proven that we can train it.

What is short-term memory and why is it so important

This is a "reservoir" for short-term storage of thoughts and ideas that we can extract at any time and apply to make any decision.

When we need to answer a question without preparation, short-term memory allows us to simultaneously speak and mentally plan the following statements.

It is also used when we read. To understand the essence of the material, we need to remember what we have already read, and relate it to what we read next.

In addition, short-term memory helps us to ignore unnecessary information, including everything that distracts us. But the ability to focus on a task is very important, especially in our time.

We all now suffer from an overabundance of information, social networks and various notifications day and night require our attention. The brain has to work hard to determine what information to remember and what not. All this causes anxiety and stress and further reduces our memory capacity.

How to make your short-term memory run at full capacity

There are two ways out.

First, reduce the number of distractions and thereby lower your stress levels. This will have a positive effect not only on memory, but also on all areas of life.

But sometimes it just isn't feasible. We cannot foresee when the boss will require an urgent report from us or when someone close to us will get sick. And to tell you the truth, we usually even like the variety of information that is now presented online.

This means that the second option remains - to develop and strengthen your short-term memory.

How to train short-term memory

Brain training

Namely the so-called "". During this, you strain your short-term memory by observing a series of images and determining when a particular image appeared earlier.

Studies have confirmed that such training helps to strengthen short-term memory Jacky Au, Ellen Sheehan, Nancy Tsai. … … But all the improvements are unstable. Short-term memory, like our muscles, requires constant training. The researchers recommend setting aside 25 minutes daily for this.

Meditation

Meditation not only helps lower blood pressure and relieve symptoms of depression, but it also strengthens our short-term memory. The researchers speculate that this is due to the fact that meditation affects the ability to focus on one thought and ignore others.

One study found D. Quach, K. E. Jastrowski Mano, K. Alexander. … that after 8 days of regular meditation, students' short-term memory improved significantly compared to those who did not participate in the experiment. In this case, it is not necessary to meditate for a long time, just 8 minutes a day is enough.

Power training

Exercise not only keeps your body healthy, but your brain as well. This was confirmed by a study by Teresa Liu-Ambrose of the University of British Columbia Teresa Liu-Ambrose. … … She has long been researching the link between physical strength and psychological resilience, especially in the elderly. According to Liu-Ambrose, those who did strength training regularly had better short-term memory and attention than those who preferred aerobic training.

If you are closer to an aerobic type of physical activity, don't worry: running and swimming also have a positive effect on our cognitive functions. Just add exercises like deadlifts and squats to your workout routine.

Dream

The researchers found that those who slept for 8 hours performed 58% better on tasks related to the use of short-term memory Kenichi Kuriyama, Kazuo Mishima, Hiroyuki Suzuki. … …

Use these methods to maintain your responsiveness in any situation.