How to improve your memory… According to neuroscience

A huge proportion of our in-person communications stress is the fear that what we want / need will suddenly fall out of our head.

Interestingly, researchers suggest that some level of forgetting is natural and even adaptive, enabling our brains to prioritise essential information for decision-making in the real world. But here’s how to combat that...

According to experts in the field of cognitive psychology and neuroscience, our brains remember things when they stand out, relate to existing knowledge, or are frequently recalled or used over time. The challenge in grasping new theories or information arises because you lack a pre-existing knowledge base to connect the new information to. The brain thrives on connections and associations, so without a bridge between the old and the new, retention becomes challenging.

The process of memory formation can be likened to a physical change, like writing on a piece of paper or saving a file on a computer. A memory forms through a series of molecular signals that lead to physical changes within the brain's cellular structure.

How can we use these insights to enhance our memory?

1. Prioritise Sleep: Research consistently emphasises the role of sleep in memory consolidation. Aim for 7-9 hours of quality sleep each night to optimise memory retention.

2. Exercise Regularly: Physical activity isn't just beneficial for your body; it enhances brain function and memory. Regular exercise can even influence the size of memory-related brain areas.

3. Repetition and Spacing: The spacing effect involves revisiting information over time to reinforce memory. Re-learn and remind yourself of information multiple times in different settings.

4. Self-Testing: Testing yourself on learned information strengthens the brain's connection to the material and improves memory recall.

5. Mnemonic Devices: Create bridges between new and familiar knowledge using creative associations or imagery.

6. Active Attention: It may sound obvious, but paying close attention when learning is essential for encoding information into long-term memory.

7. Relevance and Context: Link new information to aspects of your life or existing knowledge to make it more meaningful and memorable.

In the intricate landscape of memory formation, understanding these mechanisms empowers us to take charge of our cognitive abilities. While we might not have direct control over the cellular processes involved, we can certainly adopt practices that optimise our memory potential.