Reyention is strafegies the peg Memory retention strategies provide direct Inspiring weight loss to the memorized items, regardless of order. Things with little or no meaning to the learner disappear in our memories the fastest. Reducing your risk of dementia. Then when you share your key takeaways, you're likely to explain the concepts you learned in your own words. Some medicines can affect memory.

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Why I Can't Remember Things -- How ADHD Affects Working Memory

Memory retention strategies -

Forget your grocery list? Can't remember the name of the personal trainer you liked at the gym? You're not alone. Everyone forgets things once in a while.

Still, memory loss is nothing to take lightly. Although there are no guarantees when it comes to preventing memory loss or dementia, some activities might help. Consider seven simple ways to sharpen your memory. And know when to get help for memory loss.

Physical activity raises blood flow to the whole body, including the brain. This might help keep your memory sharp. For most healthy adults, the Department of Health and Human Services recommends at least minutes a week of moderate aerobic activity, such as brisk walking, or 75 minutes a week of vigorous aerobic activity, such as jogging.

It's best if this activity is spread throughout the week. If you don't have time for a full workout, try a few minute walks throughout the day. Just as physical activity keeps your body in shape, activities that engage your mind help keep your brain in shape. And those activities might help prevent some memory loss.

Do crossword puzzles. Play games. Learn to play a musical instrument. Try a new hobby. Volunteer at a local school or with a community group. Social interaction helps ward off depression and stress. Both of those can contribute to memory loss.

Look for opportunities to get together with loved ones, friends and other people, especially if you live alone. You're more likely to forget things if your home is cluttered or your notes are in disarray.

Keep track of tasks, appointments and other events in a notebook, calendar or electronic planner. You might even repeat each entry out loud as you write it down to help keep it in your memory. Keep to-do lists up to date. Check off items you've finished. Keep your wallet, keys, glasses and other essential items in a set place in your home so they are easy to find.

Limit distractions. Don't do too many things at once. If you focus on the information that you're trying to remember, you're more likely to recall it later. It also might help to connect what you're trying to remember to a favorite song or a familiar saying or idea.

Not getting enough sleep has been linked to memory loss. So has restless sleep and sleep that gets disturbed often. Make getting enough healthy sleep a priority.

Adults should sleep 7 to 9 hours a night on a regular basis. If snoring disrupts sleep, make an appointment to see your health care provider. Snoring could be a sign of a sleep disorder, such as sleep apnea.

A healthy diet is good for your brain. Eat fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, beans and skinless poultry. What you drink also counts. Too much alcohol can lead to confusion and memory loss.

Follow your health care provider's advice for dealing with medical conditions, such as high blood pressure, diabetes, depression, hearing loss and obesity.

The better you take care of yourself, the better your memory is likely to be. If you see a standardized patient, observe a physician examining a patient, hear about a disease, take time to read about it.

This helps you learn—by connecting to a real person. Sometimes, we forget the details of things that we have already learned. If you find yourself struggling to recall some tidbit of information, research suggests that you are better offer simply looking up the correct answer.

One study found that the longer you spend trying to remember the answer, the more likely you will be to forget the answer again in the future. Because these attempts to recall previously learned information actually results in learning the "error state" instead of the correct response.

Another great strategy for improving your learning efficiency is to recognize your learning habits and styles. There are a number of different theories about learning styles, which can all help you gain a better understanding of how you learn best.

While it may seem that spending more time studying is one of the best ways to maximize learning, research has demonstrated that taking tests actually helps you better remember what you've learned, even if it wasn't covered on the test.

The study revealed that students who studied and were then tested had better long-term recall of the materials, even on information that was not covered by the tests.

Students who had extra time to study but were not tested had significantly lower recall of the materials. For many years, it was thought that people who multitask, or perform more than one activity at once, had an edge over those who did not. However, research now suggests that multitasking can actually make learning less effective.

In the study, participants lost significant amounts of time as they switched between multiple tasks and lost even more time as the tasks became increasingly complex. By switching from one activity to another, you will learn more slowly, become less efficient and make more errors.

How can you avoid the dangers of multitasking? Start by focusing your attention on the task at hand and continue working for a predetermined amount of time. How do you learn best? These are Howard Gardner's multiple intelligencies.

Which intelligencse describe the way you function? logical thinking , detecting patterns, scientific reasoning and deduction; analyze problems, perform mathematical calculations, understands relationship between cause and effect towards a tangible outcome or result.

Perform a mental arithmetic calculation; create a process to measure something difficult; analyze how a machine works, create a process; devise a strategy to achieve an aim; assess the value of a business or proposition. words and language , written and spoken; retention, interpretation and explanation of ideas and information via language, understands relationship between communication and meaning.

write a set of instructions; speak on a subject; edit a written piece or work; write a speech; commentate on an event; apply positive or negative 'spin' to a story. musical ability , awareness, appreciation and use of sound; recognition of tonal and rhythmic patterns, understands relationship between sound and feeling.

perform a musical piece; sing a song; review a musical work; coach someone to play a musical instrument; specify mood music for telephone systems and receptions. visual and spatial perception ; interpretation and creation of visual images; pictorial imagination and expression; understands relationship between images and meanings, and between space and effect.

Have you ever noticed how it's sometimes easier to remember the information at the beginning or end of a chapter? Researchers have found that the order of information can play a role in recall, which is known as the serial position effect.

While recalling middle information can be difficult, you can overcome this problem by spending extra time rehearsing this information. Another strategy is to try restructuring what you have learned so it will be easier to remember.

When you come across an especially difficult concept, devote some extra time to memorizing the information.

Another great way to increase your recall is to occasionally change your study routine. If you're accustomed to studying in one specific location, try moving to a different spot during your next study session.

If you study in the evening, try spending a few minutes each morning reviewing the information you studied the previous night. By adding an element of novelty to your study sessions, you can increase the effectiveness of your efforts and significantly improve your long-term recall. Researchers have long known that sleep is important for memory and learning.

Research has shown that taking a nap after you learn something new can actually help you learn faster and remember better. In fact, one study published in found that sleeping after learning something new actually leads to physical changes in the brain.

Sleep-deprived mice experienced less dendritic growth following a learning task than well-rested mice. So the next time you're struggling to learn new information, consider getting a good night's sleep after you study.

Research suggests that both the Mediterranean and MIND diets may help prevent memory loss issues, and each of these dietary eating plans is rich in veggies, whole grains, and fish. Many factors can contribute to memory issues, some of which include certain medical conditions, medication side effects, diet, head injury, and more.

Winerman L. Study smart. American Psychological Association. Manning JR, Kahana MJ. Interpreting semantic clustering effects in free recall. Forrin ND, Macleod CM. This time it's personal: the memory benefit of hearing oneself. Cortis Mack C, Cinel C, Davies N, Harding M, Ward G.

Serial position, output order, and list length effects for words presented on smartphones over very long intervals. J Mem Lang. Yang G, Lai CS, Cichon J, Ma L, Li W, Gan WB. Sleep promotes branch-specific formation of dendritic spines after learning. National Institute on Aging. What do we know about diet and prevention of Alzheimer's disease?

Do memory problems always mean Alzheimer's disease? By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book. Use limited data to select advertising.

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