How to Improve Memory Effectively

Focus Your Attention

If you want to commit something to memory, it's important to start by working on how you attend to the information. After all, attention is a lot like a spotlight, shining light on the important details.

Attention is one of the major components of memory. In order for information to move from your short-term memory into your long-term memory, you need to actively attend to this information.

Getting rid of distractions might be a challenge, especially if you are surrounded by boisterous roommates or noisy children. Ask your roommates to give you some space or ask your partner to take the kids for an hour so you can focus on your work.

Avoid Cramming

While you might be tempted to try to learn everything in one long session, this tactic can actually make it harder to remember the information later.

Studying materials over several sessions gives you the time you need to adequately process information. Plus, it's just a more realistic strategy. By breaking your review sessions up into smaller blocks, you're more likely to stick with it.

Plus, it gives you a chance to review key details several times. Repetition is one of the best ways to improve your memory.

Structure and Organize the Information

When you are trying to learn how to improve memory, looking at some of the ways that memory is organized and retained can be helpful. For example, researchers have found that information is organized in memory in related clusters.

You can take advantage of this by structuring and organizing the materials you're studying. Try grouping similar concepts and terms together, or make an outline of your notes and textbook readings to help group related concepts.

Utilize Mnemonic Devices

Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information. For example, you might associate a term you need to remember with a common item that you are very familiar with. The best mnemonics are those that utilize positive imagery, humor, or novelty.

Evidence indicates that mnemonic strategies can be a powerful tool for improving memory. In one study, using a mnemonic acronym improved learning of a task sequence. The research also showed that this strategy was also useful for reducing the effects of interruptions in tasks that involve following a certain set of procedures.

Another study found that mnemonic training led to changes in how information was structured in the brain. Such findings suggest that using memory tricks like mnemonics doesn't just help you remember stuff better—it actually makes your brain more adept at remember information in general.

Elaborate and Rehearse

To recall information, you need to encode what you are studying into long-term memory. One of the most effective encoding techniques is known as elaborative rehearsal.

While it sounds complicated, it's actually pretty simple. Simply put, it's all about connecting new information with things you already know. So if you are learning a new term, you would start by learning the meaning. Then, you might think about how that might fit in with other things you know about the concept and then think of a story or create a mnemonic device to help tie them all together.

For example, as you learn more about elaborative rehearsal, you might start by learning the term's definition. Then, you might think of how this fits with other things you know about memory, including how information is consolidated into long-term memory. After repeating this process a few times, you'll probably notice that recalling the information is much easier.

Visualize Concepts

Many people benefit greatly from visualizing the information they study. Research has found there is an overlap between visual imagery and visual working memory. Creating mental imagery about things you are trying to remember may help improve later recall.

Pay attention to the photographs, charts, and other graphics in your textbooks. 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.

Relate New Information to Things You Already Know

When you're studying unfamiliar material, take the time to think about how this information relates to what you already know. Establishing relationships between new ideas and previously existing memories can dramatically increase the likelihood of recalling the recently learned information.

Read Out Loud

Research published in 2017 suggests that reading materials out loud significantly improves​ your memory of the material. Educators and psychologists have also discovered that having students actually teach new concepts to others enhances understanding and recall.

Pay Extra Attention to Difficult Information

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.

Vary Your Study Routine

Another great way to increase your recall is to occasionally change your study routine. Adding an element of novelty can help improve your memory for that information.

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.

Get Some Sleep

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 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.

Get Regular Exercise

Exercise is great for physical and mental health, and it can help strengthen memory. Research has shown that exercise can have important memory-boosting benefits.

Meta-analyses of the research indicate that shorter bursts of exercise, 20 minutes or less, are good at boosting short-term memory. If you want to have better long-term memory, however, medium-duration, moderate-intensity exercise for around 40 minutes is more effective.

Manage Your Stress

Stress can have a detrimental effect on memory, so it is important to find ways to manage your stress levels. Traumatic events can negatively affect your memory, but so can everyday chronic stress. One study found that experiencing stress had a negative impact on memory retrieval.

Some strategies that can be helpful in lowering your stress levels include:

• Guided imagery
• Meditation
• Mindfulness
• Exercising
• Listening to music
• Progressive muscle relaxation
• Deep breathing
• Going for a walk
• Yoga
• Practicing gratitude