It’s something we all want more of – a great high performance memory.
Why? Because it makes your life easier and increases your ability to learn and apply more information.
With a better memory you can make yourself more valuable at work and raise your grades in school.
Everyday facts stay at uour fingertips and learning new things becomes a snap! Even as adults, we know that activating our memory and constantly learning new things may very well prevent age related diseases such as dementia and Alzheimer’s.
So, the question is – how do you do it? What does neuroscience say about the possibility of creating a designer brain – one that has an excellent memory?
Keys to A Great Memory Toolkit
Let’s take a look at what science has learned about memory. After each item, you’ll find tips on how to create an extraordinary memory.
1. The Science: Exercise Your Body for A Better Brain
Exercise positively affects your hippocampus, a sea-horse shaped brain structure that is vital for memory and learning.
Researchers found that adult mice doubled their number of new brain cells in the hippocampus when they had access to running wheels.
Exercise alters the molecular mechanisms that are important for learning and memory. Regular exercise prevents the negative effect of chronic stress on the brain at the molecular level and boosts the brain’s biological battle against infection.
High performance memory tip
I went out to the garage and brought all of my old machines into the house. Now I use one or two of them every day. Wow – what a great way to start my day! I can feel my memory improving already!
Hmm… I’m even noticing a stronger body – guess there is more to this than memory improvement!
2. The Science: Join a Gym for Your Brain
Neurobic workouts strengthen the connections between brain cells and help us form new ones, so say neurobiologists Larry Katz and Manning Rubin.
When you exercise the brain, you release natural growth factors called neurotrophins, which in turn enhance the brain’s level of fitness.
Inside my Total Recall Learning course, I give you all the memory strategies you’ll need to become a memory champion! You’ll be able to boost your learning and your career, as well as remembering lectures, reading material, and information you need to pass a written exam.
High Performance Memory Tip
Create new connections in your brain and try brushing your teeth with your non-dominant hand. You can also shower with your closed while holding on to something to maintain balance, switch accustomed seats at the dinner table, shop at a farmer’s market instead of the supermarket. All these things help you build new neural connections in your brain and improve memory!
3. The Science: You Can Teach an Old Brain New Tricks – It’s Called Neuroplasticity
Neuroplasticity means your brain is constantly reorganizing itself. Scientists used to believe that the brain’s connections and ability to add new neurons was fixed but the great news is that it is not fixed and can reorganize itself to compensate for new learning, injury or disease.
It’s miraculous what your brain can do. It can build new neural networks and make new connections to restructure your brain all based on new learning and what your brain needs to do.
You can create your brain from the input you get, says Paula Tallal, codirector of the Center for Molecular and Behavioral Neuroscience at Rutgers University in Newark, N.J.
Neuroscientists will learn how to use “directed neuroplasticity to determine what specific inputs will change the brain in helpful ways.
For example, right now we can see on brain scans that brains capable of logic are physically different from brains that are not. The question remains – how do we change the input to help a person become more logical”?
Science has now proven that the brain never stops changing and adjusting.
Remember former Congresswoman Gabby Giffords, who suffered a gunshot to the head that left her without the ability to speak or walk? Through the miracle of neuroplasticity, along with her hard work, she developed new neurons and connections in her brain that allowed her to walk, speak and write again! She rewired her brain and memory.
The flexibility that’s possible with neuroplasticity can even help maintain language processing even in the face of severe obstacles.
Researchers once thought that only young brains were plastic and flexible – now we know that the brain retains its plasticity throughout life.
This means that even people with specific disabilities and challenges like dyslexia, reading problems and language processing problems can all respond to interventions that modify brain networks.
The implications of brain plasticity are almost limitless – it could mean that schools will deliver education based on neuroscience principles and that learning isn’t only in textbooks.
Coaches may soon learn to use plasticity to create better athletes by improving brain circuitry and trainers will no longer need to rely on hit-or miss training for anything! Peak performance is a reality.
High Performance Memory Tip – Lifelong Learning
Keep learning throughout your life. Change your activities often.
Add challenges to your daily routine. Do everything you can to enrich your own and your family’s environment. Visit museums, art, tech, etc.
Read new things often and read often. If you have kids, ask your child to draw pictures about what you read.
Remember – you can grow new brain connections even as you age. Don’t just coast through life – you’ll have a smaller brain with fewer options available to you.
Variety is the “spice” of life. Add new music, pictures and even different plants to your environment often. Add novelty to your life as often as possible. Shake yourself out of a rut – make new friends.
Find a new hobby. Your brain will thank you a million times over with newer connections, more intelligence and a better memory.
4. The Science: Stress Can Damage Your Brain
Stress can change both the structure and function of your brain. In fact, “stress causes brain damage”, says Richard Restak, M.D. of the George Washington University School of Medicine and Health Services.
Long term and chronic stress, even from everyday things like traffic, financial worries and school or work stress can actually shrink the hippocampus, the memory center of the brain.
Researchers have found that stress hormones like corticosterone, similar to cortisol, can even block retrieval of information stored in the brain.
Learners in a state of fear or threat not only have a harder time learning, their immune system becomes depressed and their learning slows down.
The good news – when you’re calm, your memory returns. Check out the Total Recall Learning course if you ever experience test-taking jitters so that you can discover the quickest way to alleviate them and perform better on all your tests.
High Performance Memory Tip – Use Spaced Learning
Move and stretch your body often – roll your neck in all directions and lift your arms above your head toward the ceiling and out to the sides to keep tension out of the neck and shoulder area.
Do deep breathing while you’re on the computer or studying.
Take breaks about once every 30 minutes. This is called spaced learning and it seriously enhances focus and give you a high performance memory.
Keep learning fun! Make sure you know where to find the resources you need when taking on a new project.
If you’re feeling overwhelmed – take a hike out in nature and get a complete change of environment.
You’ll feel refreshed and more creative when you return.
Also, before an examination, familiarize yourself with the location where you’ll take it.
Knowing the room well, or even studying in the room where the exam will be relaxes you and increases your odds of better recall when you take the test.
5. The Science: Space Out Your Learning
Earlier, I mentioned taking breaks every 30 minutes to maximize your focus and memory.
This is actually science-proven as one of the ways your brain learns best.
Have you ever experienced this? You spent several hours learning or working on something – but afterwards, you realized you only remember some of what you worked so hard to learn?
This happens because your brain isn’t good at learning, absorbing and retaining information over long stretches of time like this.
The hippocampus, which you already know plays a very important role in your learning and memory, stores information temporarily while you’re learning something new or focusing on something.
It holds on to this information in your working memory, waiting to create connections with what you already know to cement into your long-term memory.
But because working memory has a limited capacity, if you overwhelm it by trying to absorb too much new information in one go, you end up losing what you’re trying to retain.
Imagine trying to grab on to running water with your hands – you might be able to cup a little in your hands, but the rest slips through your fingers.
However, neuroscientists confirm that just a short, five-minute break between roughly half an hour of learning can help restore your working your working memory to full capacity.
During this break, your brain isn’t idle either.
Because you aren’t focusing on something specifically, your brain can wander around and look over the new information you learned, creating associations with what you already know.
This is one of the big secrets to remembering anything faster – creating associations!
High Performance Memory Tip
Keep your study or work sessions to around 20 to 25 minutes long. After each session, give yourself a short 5-minute break. Use this break to get a drink of water, go for a short walk, meditate, and so on. These are brain-friendlier breaks than checking your social media or watching TV, which can be more disruptive to your focus.
6. The Science: Get Smart by Eating “Smart Fats”
Believe it or not, some fats are not only good for you, they’re essential to your health. These fats, known as Omega-3s have been proven to make you smarter and even help you burn body fat faster!
These crucial fats affect mental, physical and emotional intelligence. They impact not only the brain’s structure but its function as well.
The mayonnaise you put on your sandwich and the type of dressing you put on your salad may have an impact on your stress levels, moods, impulsiveness and even your ability to learn.
Skip all trans-fatty acids like those found in margarine and most packaged goods. Read the labels- if you see the words hydrogenated or partially hydrogenated, pass them by!
Read on to find out how essential fatty acids, the good omega-3s, affect everyone’s brain, including your baby’s.
Essential fatty acids are components of every cell and are needed for many functions in the body. In fact, one reason the type of fat you eat has such an important effect on your mind is that your brain is more than 60% fat (I guess that makes us all true fat heads)!
This is not the same type of fat you see around your belly but structural fat, the type that forms your cell membranes and plays such an important role in how your cells function.
Essential fatty acids are found in cold water fish like salmon, fish oils (sometimes hard to digest) and flax seeds and flax oil.
The reason these fats are called essential is because they cannot be made by the body. They must be supplied by your diet!
If you’re like most people, more than likely you won’t be able to eat enough of the foods that contain them to get what you need. So, you might want to consider supplementation!
As far back as 1930, researchers found that if an animal did not get enough essential fatty acids in the diet, it could cause symptoms such as poor reproduction, lowered immunity, rough, dry skin (like the kind you might notice as little bumps on the back of your arms) and slow growth, among others.
The list of benefits from essential fatty acids is enormous:
- Helps to eradicate plaque from the artery walls
- Lowers blood pressure
- Lowers triglyceride levels
- Reduces inflammation
- Helps construct body membranes
- Helps strengthen cell and capillary structures and increases fluidity of cell membranes preventing stiffness and deterioration
- Prolongs blood clotting time, helping wounds to heal
- Helps the body manufacture hemoglobin, the compound in the blood that provides oxygen to the cells from the lungs
- Removes excess cholesterol from the blood
- Nourishes hair, skin and nails
- Increases the rate at which the body burns fat
- Helps maintain proper body temperature
- Crucial for proper visual function
- Helps the learning process (a Purdue study found that boys with ADHD were deficient in Omega-3 essential fatty acids)
- Plays a significant role in maintaining normal mood and behavior
- Helps prevent Alzheimer’s (those with Alzheimer’s are twice as apt to have low DHA levels; those with low blood DHA had a 67% greater risk of developing Alzheimer’s in the next ten years according to a study done at Tufts University)
- Many studies on essential fatty acids show a significantly positive effect on memory and learning. Refer to Artemis P. Simopoulos, M.D. books and articles)
- Helps you think faster and concentrate better, speeds up brain waves
More Science About Omega-3 Oils
DHA in Formula Boosts Children’s Intelligence
According to a study funded by the National Institute of Child Health and Human Development, researchers at the Retina Foundation of the Southwest in Dallas, Texas, writing in the March issue Developmental Medicine and Child Neurology, demonstrated how DHA, (the good fat) improved children’s intelligence as well as visual acuity.
DHA, docosahexaenoic acid and AA are fatty acids present in human breast milk and prior to birth are supplied through the placenta to the developing fetus.
Both DHA and AA are believed to play a role in the development of the nervous system.
Fifty-six 18-month old children were divided into three groups. One group received formula containing only DHA, while another received DHA and AA. The control group received a commercial formula without either.
All three groups were enrolled in the study within five days of their birth and received one of the three formula types for 17 weeks.
Overall intelligence and motor skills were tested using the Bayley Scales of Infant Development, 2nd edition (BSIDII).
No differences were seen on motor skills, but the children differed significantly on Mental Development Index of the test. It measures memory, ability to solve simple problems and language capabilities.
Children in the control group received an average MDI score of 98, slightly below the national average for U.S. Children of 100. The DHA group received an average score of 102.4 and the DHA plus AA group received an average score of 105!
You can read more about this study at www.nichd.nih.gov. It’s interesting to note that European baby formulas have essential fatty acids in them and the U.S. is only just now deciding whether to include them in their baby formulas.
Omega-3 Fatty Acids and Learning
Apparently, according to Artemis P. Simopoulos, M.D., there is quite a link between Omega-3 fatty acids and learning.
According to a 1996 study done at Purdue University, 100 boys between the ages of six and twelve were studied. Those who had the highest levels of Omega-3 fatty acids had the fewest learning problems.
According to Artemis P. Simopoulos, M.D., president of The Center for Genetics, Nutrition and Health in Washington, D.C. and former NIH chair for the Nutrition Coordinating Committee, the “process of learning and remembering involves the transmission of various chemicals from one nerve ending to another.
These chemicals are stored in tiny packages called ‘synaptic vesicles.’ The more synaptic vesicles in a nerve ending, the more chemicals that can be transmitted. Enriching the diet of rats with Omega-3 oils resulted in considerably more vesicles in their nerve endings as well as better performance on all their tests.
This study suggests there may be a direct connection between the amount of Omega-3 fatty acids in your diet, the number of synaptic vesicles in your neurons, and your ability to learn.”
High Performance Memory Tip
In case you can’t eat enough salmon, flax seeds or flax oil to reap the benefits of EFAs, you might decide to take the Omega-3s in supplement form.
When you decide to supplement with essential fatty acids, the omega 3’s I like best are here.
There’s a wonderful side benefit to taking EFAs – If you happen to want to lose weight, you can take them about 20 minutes before you eat and your carbohydrate cravings will end! Remember, carbs turn to sugar, and sugar turns to fat.
Taking the balanced EFAs before eating is the quickest, safest and most scientific way to lose weight safely we’ve ever seen!
Disclaimer: Before taking any supplements or medication, please consult with your doctor first, as Omega-3 supplements have blood-thinning properties and may impact any specific medical conditions you experience.
6. The Science: Gingko Enhances Brain Function
You’ve probably heard of this extraordinary herb as the most widely used prescription medication in Europe. Some call it a nootropic because it enhances your brain power.
It has the ability in its flavonoids and ginkgolides to facilitate increased blood flow circulation and mental function.
Gingko relaxes the blood vessels and inhibits the aggregation of platelets. It’s particularly helpful in cases of decreased blood flow to the brain, which is usually age related.
Ginkgo, says Julian Whitaker, M.D., works by combating free radicals and promoting circulation to the tiny capillaries of the brain.
A high-quality extract will be standardized to contain 24 percent ginkgo flavone glycosides and 6 percent terpene lactones. But, he cautions, be patient. It can take up to three months to work.
High Performance Memory Tip
According to Dr. Whitaker, if you decide to take gingko, make sure it’s 60 mg. twice daily for adults and it is standardized to contain 24 percent ginkgo flavone glycosides and 6 percent terpene lactones. He also recommends taking a high potency multivitamin and mineral formula to provide proper nourishment and support for every cell.
- Disclaimer: Do consult your doctor before taking supplements.
8. The Science: Memory Lanes and Retrieval Systems that Enhance Learning and Memory
We know through numerous studies that memory is more easily triggered when you use association and mental imagery or pictures. (See numerous books by Dr. Stephen Kosslyn, Professor, Harvard University, Associate Psychologist in Neurology, Massachusetts General Hospital).
Memory that has an emotional component or even a smell connected with it is even more powerful and easier to retrieve. (Goleman, Daniel. Emotional Intelligence).
Since learning and memory occur when neurons communicate with each other it’s a lot easier to access the memory you want when you intentionally store that memory in several different ways. That way you’ll be able to use various triggers to retrieve any memory.
According to brain researchers, the process of memory is far more important than the location since the brain doesn’t just store memory in one location.
The point: When you activate a single memory system or memory pathway, you might appear to forget what you know. However, activating multiple memory systems or pathways through a wide variety of activities increases your ability to retrieve what you want.
It’s a lot like going to a filing cabinet for a single file on a certain subject. If you can’t remember where you filed it but knew you have made several copies and filed them under different headings, you’d be more apt to find the file more quickly.
Here are 5 Types of Memory or Storage and Retrieval Systems
a. Semantic Memory
Semantic (categorical) is also known as short-term immediate and short-term working memory.
This is where new information comes into the brain and is housed in the frontal lobe of the cerebral cortex.
This type of memory is what’s currently in focus and can only manage about seven bits of information (plus or minus 2) and lasts only 15 – 30 seconds before it transfers the information into the working or intermediate memory (See Fire-Up Your Learning by author Tom Madden).
According to Tom, the short-term information gets downloaded into long-term memories at night during sleep.
Semantic memory holds the information learned from words. This type of memory seems to be a difficult one to use for learning because it takes so many repetitions to cement it into the pathway.
It also has to be sorted and stimulated by associations, comparisons and similarities to be effective. This type of memory can easily fail us in many ways.
b. Episodic Memory
It is easier to access this type of memory, according to Marilee Sprenger, author of Learning and Memory.
This is sometimes called contextual or spatial memory because you are always somewhere when you learn new information and you can connect the learning with the location.
The quickest way to think of episodic memory is to ask, “Where were you when President Kennedy was shot? or “When did you first learn about Princess Diana’s death?
The reason episodic memory is so important to understand is because children and adults who learn information in one location and are shuttled off to an unfamiliar location to be tested on that information consistently underperform.
According to Sprenger, “The content of the room becomes part of the context of the memory.”
So, when you know you will be tested in another location from the one you learned the information in, try and visit the testing room often, visualizing the information you want to remember in various locations around the room.
c. Procedural Memory
This is also known as motor or muscle memory. And once a physical task is learned, lasts for years.
Procedural memory involves tasks like writing, riding a bike, tying your shoelaces, etc. It works by association and your brain seems to have an unlimited storage capacity for body-kinesthetic memory.
Procedural memory is stored in the cerebellum and gives humans the ability to do two things at once like driving and talking. When you want to recall something you learned, return to the same position and do whatever you were doing when you first learned the information.
People who like to move around when they are learning can more easily recall the information if they move around in the same way. I know of children who do cheers when learning or skateboard when memorizing their times tables.
d. Automatic Memory
This is known as conditioned response memory. This type of memory is automatically triggered by certain stimuli and is located in the cerebellum.
You might hear the first few words of a song and start singing it, remember your multiplication tables or the alphabet here. Your ability to read but not comprehend is in automatic memory.
According to Jensen and Sprenger, “Your automatic memory may cause other memory lanes to open.”
When you hear a certain song on the radio you may remember the words to it and also where you were when you first heard it (episodic) and what events were going on when you first heard it.
You may even recall something procedural, like driving your car when the song was playing and better yet, some factual, semantic memory lanes may open up too.
Further, hearing the song may even cause you to have an emotional reaction similar to the one you had when you first heard the song.
Obviously, automatic memory has great implications for enhancing recall through strong associations. The more memory lanes you can connect with what you are learning, the easier it will be to recall that learning.
e. Emotional Memory
This type of memory takes precedence over all others and may even take over your logical mind. Daniel Goleman, author of Emotional Intelligence, (1995) calls this type of response “neural hijacking.”
Emotional memory is opened through the amygdala, located next to the hippocampus. While the hippocampus files factual information, the amygdala stores emotional information.
The fear response is stored here as is happiness, sadness and a host of other emotions. When learners are feeling threatened, learning abilities plummet. Stress hormones may simply block access to the facts.
Remember, your brain will always give priority to emotional memory. While you have facts stored in your semantic memory, how you feel about those facts may affect your ability to recall them.
That is why learning is so much more effective and efficient when the learner is relaxed and associating things like humor to the learning. Access to learning is easier in the future when it is connected to something funny.
High Performance Memory Tip
When you want to learn new things, connect relaxing and exciting emotions to the learning.
You might want to add music to make the learning even more automatic. There is an entire lesson on how music makes you smarter in the Total Recall Learning course. You’ll discover what the best types of music to listen to are and which types improve your focus more.
Take cold showers – these are known to reduce the stress hormone cortisol, while amping up the motivation molecule dopamine in your system, helping you focus and learn better. In fact, taking a cold shower increases your dopamine levels by 250%!
Make the learning relevant by connecting something that you already know and love to the new learning. For example, if you want to learn about ratio in math and have no concept what it is, learn the definition and think about what, in real life, can be in ratio form.
How about mixing one can of frozen juice with three cans of water? Now you have a procedural physical connection, an emotional component (assuming you like the juice you choose), a semantic connection lane if you say and write the words about the ratio between one can of juice and three cans of water, and episodic memory if you connect the learning about ratio in a room such as your kitchen.
Imagine what will happen come test time – you’ll easily recall everything you learned about ratio because you can access multiple memory lanes during the test! Wow – true high performance memory!
9. The Science: Take Notes by Hand Using Mindmaps
When you’re taking down notes, do you end up copying down what’s in your textbook, or what your teacher is saying, without really retaining any of it?
This might be the case because you’re typing out your notes, or using yellow highlighters to try and narrow down important parts of the material.
What ends up happening with the former is that, because typing is significantly faster than writing by hand, your brain does not engage much with what you’re typing down.
You simply listen to what you’re hearing and type it down and move on, or copy down what you’re reading.
In the case of yellow highlighting, it’s so easy to just end up highlighting entire paragraphs and pages, which ultimately isn’t helpful either, since it doesn’t make finding important information any easier.
On the other hand, when you write your notes down by hand, because the process is slower, your brain is engaging more with what you’re writing down.
You’re thinking about the information, trying to summarize it meaningfully, before jotting it down. Unsurprisingly, studies find that those who write their notes by hand perform better for tests and exams than those who type their notes.
To boost your recall so it’s even faster and more efficient, use mindmaps – a brain-science proven way of effectively recalling information.
Mindmaps present a visual overview of what you’re learning, sort of like giving you an eagle-eye perspective of everything at the same time.
This is something you can’t do when trying to remember pages and pages of text. And remember what I said about the brain naturally remembering images a lot faster?
About 80% of your brain is involved in visual processing, meaning you can process and recall pictures a lot faster than you can text.
High Performance Memory Tip
For each subtopic or point, draw additional spokes to connect to subcategories. Include doodles and images connected with these points, because as you know, your brain recalls images faster!
Summarizing your notes into mindmaps helps your brain engage with the information in a meaningful way, and present information in a format that’s several thousand times easier for your brain to remember than words!
Pat Wyman is a learning expert and brain coach with over 30 years experience helping half a million people learn, read and remember everything faster. Her superpower is her blueprint for learning that contains brain proven strategies everyone can use to expand their memory and learning abilities!
She’s a mom, gold retriever lover and the author of over15 best-selling books. Her online courses, Total Recall Learning: How to Learn Anything 100% Faster and How to Read a Book in a Day and Remember It are two of the best-selling courses online today.