Short-term memory loss may seem shocking, but in many cases it is possible to manage or even overcome it. Help your brain build short-term memories by challenging yourself in a variety of ways, socializing more frequently and focusing on the activities you need to do from time to time. Even by taking care of your body, following a healthy diet, exercising and getting enough sleep, you have the opportunity to improve it. However, if you find that the results are ineffective, there are some things you can do to manage this unpleasant phenomenon.
Steps
Part 1 of 3: Helping the Mind Stay Clear
Step 1. Refine your mind
It is possible to strengthen the brain connections on which short-term memory is based by keeping mentally active. Solving crosswords, playing a musical instrument, or even learning new paths between home and the workplace can promote brain activity.
- Try to solve a crossword puzzle every day, in the morning or in the evening.
- If you can't play a musical instrument, consider taking lessons. If you already know how to play (or sing), take half an hour a day to practice.
Step 2. Socialize more often
Depression and stress can facilitate short-term memory loss. By spending more time with friends or family, you can avoid these problems and thus improve your short-term memory. A simple phone call or lunch meeting can help combat the transient inability to memorize new information.
Step 3. Focus
If you find that you have trouble remembering what you read or study, try to limit the distractions around you. Choose a quiet environment to work in. Turn off phone notifications or turn on silent mode on your mobile. The less distracted you are while intent on something, the more you will be able to boost your short-term memory.
Step 4. Chew gum while you study
Scientists aren't sure why, but chewing gum while learning can make the memory area of the brain more active. So, chew gum when you need to apply yourself to an important study topic or project. It might improve your ability to remember what you have learned!
Step 5. Scribble while listening
If you are concerned that you may not be able to remember what a person is saying to you, try scribbling as they speak! That way, you'll only be able to focus on two things: what you're drawing and what it's telling you. However, be sure to warn your interlocutor that you will use this method before you start scribbling.
- For example, you can say, "I find that scribbling while talking to someone helps me remember what we said to each other. Do you mind if I use pen and paper while we chat?"
- You can also scribble at business meetings, but make sure you never disrespect them.
Part 2 of 3: Taking Care of Your Body
Step 1. Get enough sleep
During sleep, the brain has the ability to create new connections, some of which are related to memory. Therefore, a good night's sleep can help you partially overcome short-term memory loss. You should rest at least 8 hours every night and try to fall asleep and wake up at the same time every time.
- Avoid any type of stimulant, such as caffeine, half an hour before bed or it may keep you awake.
- Don't eat fatty, spicy, or heavy foods before bed. They can cause heartburn that will keep you awake or disturb sleep. Avoid them 2-3 hours before bed.
- Don't use electronic devices when in bed. Light from cell phone, tablet and laptop screens can trick your brain into believing it's daytime and, as a result, keep you awake.
Step 2. Stay active
Physical activity promotes general health and, if you are in excellent health, your memory can only improve. You should be doing 30 minutes of exercise a day, whether it's walking, running, or going to the gym.
Step 3. Eat a healthy diet
Fruits, vegetables, and whole grains are excellent foods for both the brain and the body. Also add low-fat proteins, such as those found in chicken, and plenty of water to your diet. You may find that the cleaner you eat, the better your memory will be.
- For breakfast, eat a bowl of mixed fruit and a hard-boiled egg or two. You can also have a coffee or tea, without adding too much cream.
- A great lunch idea could be a wholemeal sandwich filled with vegetables and lean proteins, such as sliced chicken or turkey, accompanied by a salad.
- For dinner, try making some grilled or baked chicken or fish with a side of vegetables.
Step 4. Don't neglect your health
There are many diseases that can impair short-term memory functioning, including depression, high blood pressure, and thyroid problems. Be sure to take medications prescribed by your doctor, as certain conditions, if left untreated, can lead to a transient inability to remember recent events or information.
If you take your medications regularly and begin to notice any changes in your short-term memory, see your doctor. Some medicines are likely to interfere with the functioning of memory and that the way people react to taking it will change over time
Step 5. Meditate
By learning to meditate, you will be able to ignore everyday distractions. People who practice meditation often find that they focus better even when they are not meditating. So, find 10 minutes a day to sit in a quiet place and meditate.
You can learn to meditate in several ways. You have smartphone applications that guide you in meditative practice, but also many videos on YouTube
Step 6. Talk to your doctor if you are concerned
If you have noticed that short-term memory loss is affecting your ability to live your daily life peacefully, consult your doctor. This phenomenon could indicate the onset of other, more serious health problems that your doctor will be able to help you identify and treat.
Part 3 of 3: Dealing with Memory Loss
Step 1. Write everything down
If you have trouble remembering appointments and errands, don't hesitate to write down every commitment! Use a tool that helps you keep track of everything that happens in your life, whether it's an application that offers calendar functions, a paper agenda or a simple notebook. Check it frequently and clear all the chores you complete as you go.
Step 2. Make sure everything has a place
If you don't remember where you left the items you need every day, assign each one its place. Mount a hook near the door for your keys, always leave your cell phone and wallet on your desk, and put your checkbook in a kitchen drawer. The first time you decide on places, write them down on a piece of paper. This way, you'll have a list that you can reread until you get used to it.
Step 3. Establish a routine
Each of us has our daily commitments. Turn yours into a routine that allows you to do daily activities in the same order and at the same times, every day. Over time you will get used to it and you will no longer worry about forgetting something.
As you become familiar with everything you need to do, write it down in a diary or notebook. Notice what time you wake up, have coffee, brush your teeth, cook dinner, wash dishes, and get ready for bed
Step 4. Ask people to repeat what they said
Short-term memory loss might be embarrassing, but keep in mind that most people don't mind repeating what they said if you ask them. This way, you won't be forced to remember every information and you will feel less pressured.
For example, you might say, "Forgive me for asking, but would you mind reminding me where the lecture hall is?"
Step 5. Use some mnemonic techniques
It's a great system that "everyone" can learn, not just people with short-term memory loss. Mnemonics allows you to associate a word, phrase or image with an object. It is very effective and what you memorize stays in your mind for a long time.
- You have probably never heard of mnemonics, but ask yourself: "How many days is September?". Perhaps the first thing that comes to your mind is "30 days ago September".
- When you meet someone, make up a rhyme that has to do with their appearance and their name, even if it doesn't make sense.
- Have fun with mnemonic techniques, creating witty lines to help you remember, such as: "The new boss is called Gustavos, rumored to have a …" and so on (imagine the rest, it's a great memory exercise!).
Step 6. Try to break up the information
If you need to remember something important and can't do it, break the information down into smaller groups. Try this technique with the shopping list, birthdays, names, or other information you want to memorize.
The most common example is telephone numbers: instead of remembering a 10-digit number, many people find it easier to remember three or four groups of digits at a time, such as 123-456-7890
Advice
- Avoid using drugs, drinking too much alcohol or smoking. Consumption of these substances could inhibit brain function and limit life if taken to excess.
- If you drink coffee or take caffeine through other beverages, consume this substance in moderate amounts every day and around the same time.
- Use a chalkboard to remind yourself of your daily tasks. Put a check mark as you finish them and erase all the marks when you go to bed. You could also ask your partner to help you.
- Don't compile an endless list of things to do. Rather, you should write a smaller one and, once completed, write another equally short one, respecting the deadlines set. Continue in this way and see how far you can go instead of taking on commitments and chores.
- Get a notebook and take notes.
