Eidetic, or photographic, memory allows you to recall images, names, words and numbers with extreme precision. To have a good memory, a high neuroplasticity of the brain is necessary, that is the ability of the brain to rearrange itself over time by breaking and forming new connections. While some lucky people are born with extremely effective natural memory, others struggle to remember what they ate for lunch the day before. While it is not possible to achieve photographic memory with training alone, there are some things you can do to significantly improve your ability to remember information. Read on to know what to do.
Steps
Method 1 of 2: Part 1: Lifestyle Changes
Step 1. Cope with depression
Many people with depression report memory loss and difficulty concentrating as one of the main symptoms. Anxiety, depression, anger, and other conditions that cause stress increase cortisol levels in the brain, which can lead to damage to cells in the hippocampus, the part of the brain used for memory.
- Each case of depression is different, and may require specific treatment. For some, therapy may be enough, while for others, SSRI-like drugs (Selective Serotonin Reuptake Inhibitors) may be needed to restore normal brain function.
- There are many ways to relieve anxiety and stress. Spend more time doing the activities you love, especially those that take place outdoors. Try activities that promote self-awareness, such as meditation, yoga, and tai chi.
- Another way to relieve anxiety and depression is to socialize more often. Search more for your friends, relatives and loved ones, and avoid spending too much time alone with your thoughts.
Step 2. Keep your mind active
Your brain works in a similar way to the muscles in your body; the more you train him, the better his performance will be. Unfortunately, many people are so caught up in their routines that they spend several days with their brains set to "autopilot". Try incorporating some of the following brain stimulating activities into your typical week:
- Do some crosswords.
- Read a book (preferably not fictional).
- Read the newspapers.
- Play board games.
- Learn a language or to play an instrument.
- Sign up for an evening class.
Step 3. Train more
Physical activity increases blood flow to every part of the body, including your brain. This can help get more oxygen and essential nutrients to the brain, and make it work better. Aim for at least 30 minutes of aerobic activity five days a week.
- It is important to divide the exercise throughout the week so that blood flow to the brain is regularly increased. Even if you don't have time for a traditional workout, anyone can take a quick 10-minute walk.
- Make small lifestyle changes to move more, such as preferring the stairs to the elevator.
Step 4. Drink in moderation
Drinking too much can lead to the blocking of some key brain receptors that are used for memory, and can result in the release of a steroid that interferes with learning and memory. There is some evidence, however, that drinking in moderation can help protect your memory in the long run. A French study found that among people over 65, those who drank in moderation (1 or 2 glasses of wine a day) were less likely to get Alzheimer's disease.
Method 2 of 2: Part 2: Memory Strategies
Step 1. Minimize distractions
For many people, forgetting things isn't a memory problem, but the result of distractions that prevent them from learning information effectively. If possible, try not to do multiple activities at the same time and focus all your attention on one. While it may be tempting to do multiple things at a time to save time, you will be more likely to remember the information if you do one task at a time, which will save you time in the long run.
Step 2. Use the image association
One way to help you remember something, whether it's a book title or where you left your keys, is to visualize the object in question. For example, if the object is a book called "A Thousand Splendid Suns", try to visualize what a thousand beautiful suns might look like. Imprinting the picture in your mind can help you remember the title of the book later on.
Similarly, if you put your car keys on the kitchen counter, try to imagine your keys doing something fun in the kitchen, such as cooking or eating fruit. When you have to remember where you put the keys, it is unlikely that you have forgotten the funny picture you created in your mind
Step 3. Repeat the names
Many people have a hard time remembering the names of people they just met, even after just 30 seconds. This is probably because we focus so much on ourselves (our appearance, manners, etc.) that we avoid hearing other people's names. This can be a problem especially if you are introduced to several people at a time.
- One way to get around this is to repeat the person's name immediately after meeting them: "Nice to meet you, [name]". If you haven't heard the name right or don't know how to pronounce it, ask for clarification right away, to avoid embarrassing situations later.
- Another way to remember names is to associate the new name with someone you already know by that name. If you don't already know anyone by that name, try thinking of a fictional character, who you found in a book or movie. Creating such a link can help you remember the name later.
Step 4. Use the "chunking" technique
Chunking is a term in psychology that indicates a memorization technique that involves aggregating numbers, words or objects together in a list to better remember them.
- If you are trying to remember the products on the shopping list, try to aggregate them together into different categories, such as fruits, vegetables, frozen foods, condiments, meats, etc. Alternatively, divide the shopping list into potential meals; for example, you could group lettuce, tomatoes, cucumbers, goat cheese, and vinegar into a category called "salad products".
- You can do the same by dividing series of numbers into smaller sections; it can be useful when trying to remember your credit card number or phone number. For example, instead of trying to remember the following sequence: 77896526, you could break it into 77-896-526. Repeating the numbers will be much easier if you have them divided into smaller sections.
Advice
- Many people are concerned that they are suffering from memory loss, when in fact, they were too distracted at the time of learning, and did not absorb the information. Remember that just because you saw or heard something on one occasion doesn't mean you were focused enough to keep it permanently in memory. The best way to avoid this problem is to be fully present at the time of learning.
- If you have severe anxiety or depression problems, talk to your doctor before trying to diagnose or treat yourself.
