It happens to many of us on a regular basis: we try to remember details everyday things, like the name of someone we just met, where we parked the car, the email password, what we had written down on the shopping list and even what we had for dinner yesterday, and suddenly, it escapes us. These memory lapses They can be frustrating, especially when we are sure we have memorized the information. But, according to a neuroscientist from Harvard Universitythere are small Habits that we can incorporate into our daily lives to avoid these small oversights, especially from 40 years old.
With the passage of time or, rather, the age, These episodes of forgetfulness can be more frequent, which is completely normal and does not necessarily indicate health problems like Alzheimer’s. However, in a life with too much stress and full agendas that require us to remember with more and more finesse, it is natural to want improve our ability to retain information.
The neuroscientist Lisa Genova, Harvard trained and author of the book Remembering: The science of memory and the art of forgettingoffers us practical strategies to strengthen memory and protect the health of our brain. With more than twenty years of experience in memory research, Genova ensures that remembering better is a skill accessible to everyone and that, far from requiring complex techniques, involves the application of certain simple and effective habits.
1. View the information
Genova explains that by visualizing information, we are “adding neural connections that strengthen retention.” Creating mental images—such as using colored highlighters or capitalizing what’s important—makes the brain retain details better.
2. Use your imagination and make it fun
To fix memories more accurately in our memory, Genova recommends that we be creative. “People with good memories usually have good imagination. […] “An effective way to fix a memory is to add surprising or strange elements that generate emotions and are basically impossible,” says. If, for example, we have to remember to buy bread and milk in the supermarket, it would be good if we imagined something as unusual as a celebrity of the caliber of Victoria Beckham entering with his shopping cart and taking from the shelves what we need to buy.
3. Relate the information to yourself
It’s easier to remember what we connect with ourselves. “You’re more likely to remember a detail about yourself or something you did,” Genova says. For example, when studying something new, Try to relate it to your personal experiences.
4. Add excitement or surprise to your memories
Emotion and surprise consolidate memories. “The amygdala tells the hippocampus that what is happening now is important and should be remembered,” he says. The neuroscientist recommends pay attention to surprising details, that will remain recorded.
5. Repeat to improve retention
“Repetition and rehearsal strengthen memory. Testing yourself reinforces memory more than simply reading,” says Genova. Practicing information activates neural connections and improves long-term recovery.
6. Use olfactory recovery cues
Clues, especially smells, make it easier to remember something specific, since scents send signals to the brain. “Odors are especially powerful because they send signals to the hippocampus,” explains Genova. Using specific aromas or images when learning something will help you remember when necessary.
7. Rely on external reminders
Genova suggests using visual reminders to free up memory space. “Our brain is not designed to remember lists long term, so it writes things down. “People who have a better memory of what they intend to do later use aids such as lists, pill boxes, calendars, sticky notes and other reminders,” explains the expert.
8. Sleep well
Finally, Genova highlights that sleep between seven and nine hours is vital to consolidate memories. During sleep, the brain filters and stores what it has learned, so rest well Optimizes long-term memory. “If you don’t get enough sleep, you will spend the next day experiencing a form of amnesia. Some of your memories from yesterday may be blurry, inaccurate or even nonexistent,” concludes the Harvard neuroscientist.
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