10 Scientific Methods for Significantly Improving Memory
In today’s information society, where we encounter a vast amount of information daily, having a good memory becomes one of the critical factors for success. The ability to memorize and recall information not only contributes to more effective learning but also eases our daily lives. However, many of us face difficulties in memorizing and retaining information.
In such cases, there is a natural desire to find effective methods for memory improvement, which we will discuss in this article.
Read aloud
Pronouncing information aloud is an effective method for enhancing long-term memory, as indicated by the research of Noya D. Forrin and Colin M. MacLeod in 2017. When pronouncing information 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 speech comprehension.
Researchers believe that the improvement in memory when reading aloud is achieved through the combination of three processes: visual reading, articulation, and auditory perception.
Handwrite information
Research by Pam A. Mueller and Daniel M. Oppenheimer shows that taking handwritten notes promotes more effective memorization of information.
Scientists found that students who write information by hand after visual or auditory perception activate mechanical processes, enhancing memorization.
Use the spaced repetition method
The essence of the spaced repetition method lies in repeating the studied information at specific intervals. Instead of repeating material multiple times in a short period, the spaced repetition method suggests distributing repetitions across several sessions with intervals between them. The repetition periods increase over time, and each repetition occurs just before the information is likely to be forgotten.
For a more in-depth understanding of the spaced repetition method, it is recommended to explore the study by Kornakova, V.I., which analyzes the effectiveness of the spaced repetition method and provides recommendations on optimal parameters for its application in educational practice.
Engage in regular physical exercise
A study conducted by the Aging Brain Institute at the University of California shows that physical exercises play a crucial role in stimulating various support systems that maintain brain plasticity.
One of these systems is neurogenesis, the process of forming new neurons. Physical activity stimulates neurogenesis, leading to changes in neuronal circuits and brain functional activity.
Furthermore, physical exercises enhance metabolism and energy exchange in the central nervous system (CNS). This means that brain activity is intensified due to improved metabolism and energy exchange. These metabolic and energetic changes are supported by increased blood flow and angiogenesis, the process of forming new blood vessels in the brain.
Eat healthy food
The great physician Hippocrates expressed the idea: “We are what we eat.” And he was right. Food has the ability to alter the functioning of our DNA for better or worse. Consequently, nutrition influences our brain and its functions, including memory.
For example, healthy food, especially rich in omega-3 fatty acids, contributes to reducing inflammation in the body. Inflammation can lead to narrowing of blood vessels and restricted blood flow. Consuming healthy food that reduces inflammation improves blood flow, ensuring sufficient blood supply to the brain.
In the study “Food Modulation of Cognitive Function and Mental Health” you can explore the impact of food and diet on cognitive brain functions, with a special focus on the Mediterranean diet.
Associative learning
Associative learning is a learning style in which the linking of two unrelated elements, such as objects, images, ideas, or behavior, occurs in our brain through a process called conditioning.
When learning something new, it is helpful to associate the new information with existing knowledge or experience. This allows us to create associations and connections between different elements, facilitating the memorization and understanding of new information. For example, when learning a new word, you can associate it with its counterpart in another language or with a specific image to make it easier to remember its meaning.
Applying associations and connections helps activate a broader context in our memory. When we link new knowledge with existing knowledge, we create a wider network of associations that helps us better remember information and find it in memory when needed.
Allocate adequate time for sleep
Due to a lack of sleep, cognitive performance sharply declines. That is, the number of processes in the brain decreases. Researchers from the University of Western Ontario report that due to sleep deprivation, activity in the frontal and temporal lobes, which are responsible for decision-making, memory, and problem-solving, noticeably decreases.
It is also believed that the time before sleep is an excellent time for memorization, as during deep sleep, the brain transfers information from short-term memory to long-term memory. This is discussed in the study “Synaptic Mechanisms of Memory Consolidation During Slow-Wave Sleep“.
It is essential to pay attention to daytime naps as well. According to a conducted study, daytime naps have a positive impact on long-term memory compared to wakefulness and repeating learned information.
In the experiment, detailed factual knowledge was provided to young participants for five hours with breaks. In the middle of the learning, the participants were divided into two groups:
- The first group took a one-hour nap.
- The second group remained awake and watched a movie.
A knowledge test was conducted a week later, and the group that took a nap during the day demonstrated better results.
Teach someone else
Sometimes, it’s challenging to remember information due to a lack of understanding. To fill knowledge gaps and enhance effective memorization, utilize the “Learning by Teaching as a Memory Technique” method. This method is based on the principle that we better remember and internalize material when we try to explain it to someone else.
This method involves explaining the material in simple terms to someone unfamiliar with the topic. The method becomes effective when you find it challenging to choose the right words for explanation. This indicates the need for additional study. Through this process, you can identify aspects of the information that pose real difficulties. Remember that what you can’t explain in simple terms requires further study.
Self-testing is highly effective
The self-testing method is an efficient way to improve memory. It involves periodically checking your knowledge and recollections for accuracy and completeness. Research indicates that self-testing is highly effective for enhancing long-term memory.
Self-testing activates and reinforces memories, helping identify memory gaps. When we try to recall information and test ourselves, our brains actively work to search for and reconstruct connections between facts and concepts. This process helps strengthen and consolidate what is remembered while identifying problematic areas that require special attention.
There are several ways to self-test memory. One method involves using question-and-answer flashcards. Write a question on one side of the card and the corresponding answer on the other. You can then go through the cards, attempting to recall the answers to the questions. After checking your answers, you can assess your knowledge level and focus on improving weak areas.
Another self-testing method involves using quizzes and tests. You can create or use ready-made tests on the topic you are studying. After completing a test, you can evaluate 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 often you check your knowledge and recollections, the better they become ingrained in your memory.
Introduce small changes during review
The method of “Introducing Small Changes During Review” is an effective approach to memory improvement. According to research from Johns Hopkins University, this method is based on the idea that introducing variation into the process of reviewing information can significantly enhance its assimilation and retention in memory.
When we repeat the same information in the same form and under the same conditions, our brains can fall into a routine, reducing the effectiveness of memorization. However, introducing small changes in the review process can stimulate brain activity and improve memory.
One way to introduce changes is by altering the review format. For example, if you typically repeat material aloud, try writing it down on paper or taking digital notes instead. By changing the review format, you engage different perception channels and reinforce connections between information and various modalities.
Another way is to change the order of review. Instead of sequentially repeating material in the same order, try shuffling or altering the sequence of facts or elements. This helps your brain actively retrieve information and form new connections, contributing to deeper assimilation and memory.
It’s also beneficial to change the review conditions. If you always review information in the same environment, try changing the location or time of your review. For instance, you might choose a different room, park, or cafe for your reviews. This allows your brain to associate information with different contexts and create more flexible connections.
