A strong memory relies on your ability to focus and retain information effectively. In this blog post, we will share seven tricks to improve memory and focus, based on Harvard’s recommendations, that can help improve your memory by enhancing your focus and attentiveness during conversations and tasks.
What is memory and working memory?
Firstly, we need to establish what is memory and working memory if we intend to explore tricks and short strategies to improve those elements.
Memory, a common word that we use as young as infants, but not necessarily clearly understand how it works, refers to the cognitive process through which the brain acquires, stores, and retrieves information. It is a crucial aspect of human cognition that enables us to learn, adapt, and function in our daily lives.
On the other hand, working memory is a component of short-term memory. It is an essential cognitive function that allows us to temporarily hold and manipulate information in our minds while performing various tasks. It is often compared to a mental “workspace” that enables us to process, integrate, and manipulate information to solve problems, make decisions, and comprehend complex ideas. It’s related to the focus aspect of our daily lives.
Working memory is crucial for a wide range of cognitive tasks, such as reading comprehension, mental arithmetic, problem-solving, and maintaining focus during conversations. It is closely related to executive functions, which are higher-order cognitive processes responsible for planning, organizing, and regulating thoughts and actions.
Tricks to improve memory and focus
The following devices were recommended by Harvard to improve working memory and attention:
- Give Your Full Attention
When someone is speaking to you, make eye contact and listen intently. If you miss any part of the conversation, don’t hesitate to ask the speaker to repeat or clarify the information. This will ensure that you fully understand what’s being said and help you remember the details more effectively.
- Paraphrase to Reinforce Information:
To strengthen your understanding and retention of information, try paraphrasing what has been said. For example, if someone suggests two date times, you might respond, “Do you prefer the 7th of November or 12th of January?” This technique not only confirms your understanding, but also reinforces the information in your memory.
- Choose Quiet Environments for Conversations:
If you find it challenging to stay focused during conversations, opt for quieter settings. Instead of meeting at a bustling restaurant, suggest a more peaceful location, like someone’s home. If you do meet at a restaurant, choose a table near a wall so that you can face your companions and minimize distractions from other diners.
- Practice Single-Tasking:
To improve your focus and minimize distractions, prioritize single-tasking. Avoid interruptions whenever possible.
In addition to the previously mentioned strategies, Harvard recommends the following techniques to further improve your memory and focus:
- Create and Use Lists:
Writing down tasks, appointments, and errands can be extremely helpful, as our brains are better at recognition than recall. Reading a list provides additional cues that make it easier to find the information you need.
- Establish Connections:
Link new information with something you’re already familiar with to create associations. For example, if you meet someone named Sandy, imagine them on a beach. Or, create a story around a shopping list to make it more memorable. Dr. Salinas suggests, “The more ridiculous, the more memorable it is.”
- Chunk Information:
Break down large pieces of information into smaller, manageable chunks. This technique makes it easier to store information in your working memory. For instance, if you’re trying to memorize a speech, focus on one sentence or idea at a time instead of the entire speech.
By incorporating these additional evidence-based strategies from Harvard [1] into your daily routine, you can further enhance your memory and focus, making it easier to recall and retain important information.
Reference:
[1] Harvard Health Publishing. (n.d.). 4 Tricks to Rev Up Your Memory. Retrieved from https://www.health.harvard.edu/mind-and-mood/4-tricks-to-rev-up-your-memory