1. Make a to-do list
Don’t wrinkle your nose at the word “list.” It’s a very useful tool that will constantly remind you of the most relevant goals and tasks. By transferring them to a list, you will get rid of the need to constantly carry everything in your head. In addition, finding something in your notes is always much easier than searching through your memory.
2. Get some sleep
Quality sleep is extremely important if you want to have a good memory and a clear mind. Lack of sleep is one of the main causes of forgetfulness. In addition, a person who has not slept well is irritable, has a bad mood and is apathetic. If you want to avoid memory problems, take sleep seriously: try to sleep at least 8 hours a day, stick to a stable sleep schedule, and do not stay up late on weekdays, hoping to catch up on the weekend.
3. Avoid alcohol and drugs
Even small amounts of alcohol have a negative effect on memory, and when consumed in large quantities, memory can be completely clouded: the next morning you may not remember anything from last night. With regular alcohol abuse and drug use, long-term memory impairment will not take long to occur.
4. Learn not to be distracted
It seems like a daunting task, but we can easily avoid many distractions. We often find ourselves making excuses to get away from our work, such as constantly checking email, opening multiple tabs in our web browser, or not saying a firm “no” to a colleague who invites us for a coffee break.
When we get distracted from work, we not only fall behind on our plans, but we also get lost in what we are doing, which also affects our memory. If you want to unleash the full potential of your mind, try to avoid distractions.
5. Use reminders
Sticky notes are a great idea. Stick them on your fridge, wall calendar, or locker to help you remember important things like picking up your son from basketball practice, paying your taxes, or not missing a work meeting. You can also use your smartphone’s reminders or ask your loved ones to remind you at the right time. This is especially helpful when you’re sleep-deprived or overwhelmed with work.
6. Do everything in a row
Whatever is said about multitasking, when we try to do several tasks at once, we end up doing them worse than we could. We cannot fully concentrate on one task, so we risk not being able to cope with it at all, and we additionally burden our memory. To get rid of this habit, you will need a certain discipline. Try to move on to the next task only when you know that you have completed the previous one. This will give clarity to your thoughts, and you will feel a sense of satisfaction with the work done.
7. Meditate
Meditation can not only bring inner peace, but also improve memory. People have practiced meditation for centuries to achieve balance and harmony in life, but it also has a calming effect. The most important thing to know is that during meditation you do not need to suppress all your thoughts: you need to acknowledge their existence and let them go. This helps to untangle the knots of our internal conflicts and “reboot” the brain.
8. Rest
Finding time to relax is not a luxury. You should consider relaxation a necessity. By spending time in a pleasant way – by devoting yourself to your hobbies, playing sports, or socializing with family and friends – you give your brain a chance to rest from the never-ending tasks and worries, and a rested brain functions much more efficiently later on.