How to improve short-term memory
A Life / / December 19, 2019
It is short-term memory allows us unprepared to answer difficult questions, to improvise and to assess the situation quickly. It used to be that every person lies a certain short-term memory capacity, however, recent research in cognitive science and psychology have shown that we can it train.
What is the short-term memory, and why it matters
This is a "reservoir" for short-term storage of thoughts and ideas that we can at any time be removed and applied to the adoption of any decision.
When we need no training to respond to a question, short-term memory allows us to simultaneously speak and be mentally plan the following statements.
It is also used when we read. To understand the essence of the material, we need to remember what we have read, and to connect this with the fact that we read further.
In addition, short-term memory helps us to ignore the extra information, including anything that distracts us. But the ability to focus on the task is very important, especially in our time.
All we have now are suffering from information overload, social networks and a variety of day and night warning require our attention. The brain has to make a considerable effort to determine what information to remember, and what not. All of this causes anxiety and stress and further reduces our memory capabilities.
How to make short-term memory to operate at full capacity
There are two ways.
First, reduce the number of distractions and thereby reduce the level of stress. This has a positive impact not only on memory, but also in all spheres of life.
But sometimes it's just impossible. We can not predict when the boss requires us to report urgent or when someone gets sick from the family. And, in truth, we usually even like information diversity, which is now represented online.
So, it remains the second option - to develop and strengthen your short term memory.
How to train short-term memory
Brain Training
Namely, the so-called "dual n-backยป. During this training You exert your short-term memory, watching a number of images and determining when a particular image has appeared previously.
Studies have confirmed that such training helps to strengthen the short-term memoryJacky Au, Ellen Sheehan, Nancy Tsai.Improving fluid intelligence with training on working memory: a meta-analysis. . Here are all improvements are fragile. Short-term memory, as well as our muscles, requires constant training. The researchers recommend that it be allocated to 25 minutes daily.
Meditation
Meditation not only helps to lower blood pressure and relieve the symptoms of depression, but also strengthens our short-term memory. The researchers suggest that this is due to the fact that meditation affects the ability to focus on one thought and ignore the rest.
In one study it was foundD. Quach, K. E. Jastrowski Mano, K. Alexander.A Randomized Controlled Trial Examining the Effect of Mindfulness Meditation on Working Memory Capacity in Adolescents. That within 8 days of the regular meditation short-term memory of students has improved significantly as compared with those who did not participate in the experiment. It is not necessary to meditate long enough only 8 minutes a day.
Power training
Exercise allows to maintain not only a healthy body but also the brain. This was confirmed by a study Teresa Liu-Ambrose (Teresa Liu-Ambrose) from the University of British ColumbiaTeresa Liu-Ambrose.Resistance Training Improves Cognitive Function in Senior Women. . It has long been to examine the relationship between physical strength and mental stability, especially in the elderly. According to Liu-Ambrose, those who regularly perform strength exercises, short-term memory and attention were better than those who chose aerobic exercise.
If you still closer is an aerobic type of exercise, do not worry: running and swimming, too, have a positive effect on our cognitive function. Just add to your workout routine exercises such as deadlifts and squats.
Sleep
The researchers found that those who sleep 8 hours, 58% better perform tasks associated with the use of short-term memoryKenichi Kuriyama, Kazuo Mishima, Hiroyuki Suzuki.Sleep Accelerates the Improvement in Working Memory Performance. .
Try these ways to keep the speed of reaction in any situation.