“Small Steps” for Big Results
Even if you think you have a good memory today, it’s one of those things that if you don’t put it to use, it does stop working. We are very dependent on our devices now to the point that most of us cannot remember our own phone numbers, but that doesn’t have to be the case if you know what to do. These ten ideas can help you improve your memory.
Eat a Healthy Diet
What constitutes a healthy diet isn’t as hard as people make it. Eat enough calories for your body type, eat a wide variety of plants, and limit refined products that have a lot of artificial ingredients and sugars.
Sleep 7 to 9 Hours Each Night
Studies are showing that sleep is one of the most critical ingredients to ensure good health and good memory. Try to set up a good daily schedule so that you can sleep enough each night. Your body will adjust if you create habits.
Exercise At Least 150 Minutes a Week
Over-exercising is not suitable for you at all, so if you’ve been worried about exercise, understand that most people only need to walk at a moderate pace for 150 minutes a week to maintain their health and weight.
Drink Enough Fluids
It’s hard to imagine in our world of plenty, but many of you are walking around chronically dehydrated. The only thing you can drink that really helps is plain, filtered tap water. You need to drink a minimum of 2 litres of water each day to maintain health and improve your memory.
Avoid Drinking Alcohol and Recreational Drugs
While you do want to have a balanced life, using alcohol or other recreational drugs daily will affect your memory in a bad way. If you want to keep your memory sharp, avoid them as much as possible and indulge only occasionally.
Take the Right Supplements as Needed
Ask your doctor to test your blood for any vitamin or mineral deficiencies. Have them look especially at your B vitamins, and your vitamin D levels. These help you maintain better memory, and if you have a deficiency improving, it can help.
Spend Time in Silence
Many studies show a connection to experiencing more silence to having a better memory. Find times during the day to disconnect from sound and thought. Try meditating so that you can empty your mind and experience silence and nothingness at least once a day for 20 minutes.
Being mindful means that you are fully aware of what you are experiencing at any given moment. Really be present for your experiences so that your mind can work as well as possible. Let go of multi-tasking so that you can focus better.
Read Every Single Day
The more you know, the better your memory recall. Using your mind to read more books, including nonfiction and fiction works, will help you improve your memory naturally just because you’re using it.
Play Fun Games that Require Memory
Play games that help you with your memory, such as crossword puzzles, math games, and more. There are many games you can use here that will help you train your brain to remember more.
“Small Steps” Top Tip
As you find more ways to incorporate a little bit of memory training into each day within about six weeks, you’re going to start noticing a vast difference. The brain is easily trained, just like your body. You just make it a priority.
Quotes to Ponder
“The more often you share what you’ve learned, the stronger that information will become in your memory”
- Steve Brunkhorst: accomplished photographer and widely published author
“A memory is made up of pieces of information taken in and processed by the brain in a way that is unique to each individual”
- David Thomas: American businessman, philanthropist, and fast-food tycoon
Ask Yourself This
When something sparks my interest, what do I do?
Do I listen actively?
Do I reflect on what I have learned?