Psychologist Viktor Vinogradov tells how to help memory recover.
For a start take our test and find out how good your memory is. Regardless of the result, it is never too late to improve!
Develop visual memory
Pour 4–5 matches on the table in a bunch. Look at them for 2-3 seconds, remember their location. Close your eyes and recreate the image. Did not work out? Take another second and try again. Train several times a day, adding a match every week. When you get to 12-14 pieces, go back to 3-4, but already try to remember how the heads lie. You can draw the location of matches on a sheet of paper with your eyes closed and compare it with the original.
This exercise can be done outdoors, in public transport, and at work. For 3-5 seconds, carefully look at any object you like, trying to remember it in every detail and detail. Close your eyes and try to reproduce it as accurately as possible. Open your eyes for a second, refine the image. Repeat the exercise several times with different objects.
Remembering inner speech
Say a few arithmetic operations to yourself, for example, “two plus three minus one times two.” Perform calculations. To do this, remember the spoken phrase.
We train auditory and kinesthetic (motor) memory
Before going to bed, within 5-7 minutes, quickly restore the chain of the main events of the day, remembering new acquaintances, their names, behavior, appearance, phone numbers. Try to recreate your feelings as accurately as possible and in exactly the same order as everything happened.
Improving speech memory
Start learning any European foreign language.
Fastest exercise
Synchronously move the pupils of both eyes from side to side for 30 seconds. If you do this exercise every day, your memory will soon improve by 10%.
Improving listening comprehension Ask any ten words to say to you. For example: table, lunch, wood, tomato, pen, mug, shoe, field, calendar, ceiling. Try to reproduce the words in the order in which they were spoken. When you need to remember important information, read it out loud, then you can retell it to yourself.
Most useful exercise Before going to the grocery store, write them on a piece of paper, read them several times and go to the store, leaving the grocery list at home. Do this every time you go to the store.
Feed your brains
Memory gets worse when we are overworked, sleep deprived and stressed. Choose a healthy lifestyle and optimism! Be sure to have breakfast. Lean on dried apricots, raisins, baked potatoes, baked apples, cottage cheese (they are high in potassium and calcium), vegetable salads with olive oil, walnuts, pistachios (they are a source of lecithin), bananas, meat, eggs (the substances in them help to produce serotonin), fatty fish: mackerel, herring, tuna (contain fatty acids). Serotonin, lecithin, potassium, calcium, fatty acids activate the transmission of nerve impulses in the brain, and this improves memory.
Less alcohol and long dietsDo not cook or store food in aluminum dishes: this metal combines with food components and can cause intoxication, which manifests itself primarily in memory impairment. For the same reason, use foil less often. Aromatherapy sessions will improve not only memory, but also performance. Mix 1 drop of cloves, 2 drops of leuzea and lemon, 4 drops of bergamot, marjoram and pine each and inhale the fragrance for an hour.
Try not to catch cold.
After SARS, flu, trauma or surgery, memory returns to normal only after 1-2 weeks. If you often forget everything, visit a therapist, neurologist or psychotherapist. In women, forgetfulness and absent-mindedness often signals a decrease in thyroid function, which means that you may need to be examined by an endocrinologist. If everything is in order with hormones, the doctor may prescribe herbal neurostimulants: preparations of ginseng, lemongrass, Eleutherococcus, Rhodiola rosea, aralia or a course of nootropic drugs, they activate the internal reserves of the brain, improve cerebral circulation, excite or calm the nervous system.