If you don't have visual cues to help, try creating your own. Draw charts or figures in the margins of your notes or use highlighters or pens in different colors to group related ideas in your written study materials. Sometimes even just making flashcards of various terms you need to remember can help cement information in your mind.
When you're studying unfamiliar material, take the time to think about how this information relates to what you already know.
By establishing relationships between new ideas and previously existing memories , you can dramatically increase the likelihood of recalling the recently learned information. Use this approach in your own studies by teaching new concepts and information to a friend or study partner.
Have you ever noticed how it's sometimes easier to remember 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. Ever wonder what your personality type means?
Sign up to find out more in our Healthy Mind newsletter. Winerman L. Study smart. American Psychological Association. Interpreting semantic clustering effects in free recall. This time it's personal: the memory benefit of hearing oneself. Serial position, output order, and list length effects for words presented on smartphones over very long intervals. J Mem Lang. Sleep promotes branch-specific formation of dendritic spines after learning.
Your Privacy Rights. To change or withdraw your consent choices for VerywellMind. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging. Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells.
But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.
Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame. There are many diseases, mental health disorders, and medications that can interfere with memory:.
Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.
Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion.
Many prescription and over-the-counter medications can get in the way of memory and clear thinking. Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression.
The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia. The good news is that when the depression is treated , memory should return to normal. Pay attention. It takes about eight seconds of intense focus to process a piece of information into your memory. Involve as many senses as possible.
Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. If you can recite it rhythmically, even better. Relate information to what you already know. For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words.
Use mnemonic devices to make memorization easier. Authors: Melinda Smith, M. Improving Memory — Understanding age-related memory loss.
Playing Games With Memory — Games that test memory along with advice for improving recollection. The Exploratorium, San Francisco. Evidence that eating fish is more effective than fish oil supplements. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments.
Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy. Getting adequate vegetables, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Try a kale salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry also is an excellent option for lunch or dinner.
Be sweet on berries and cherries. Berries — especially dark ones such as blackberries and blueberries, as wells as cherries — are a source of anthocyanins and other flavonoids that may support memory function. Enjoy a handful of berries or pitted cherries for a snack, mixed into cereal or baked into an antioxidant-rich dessert.
You can reap these benefits from fresh, frozen or dried berries and cherries. Get adequate omega-3 fatty acids. Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory.
Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of the omega-3 fatty acid, DHA.
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