Memory is the ability to store and use information about past experiences. The right lifestyle plays an important role in keeping it working properly. However, we can also improve our memory with regular exercises. Which memory training techniques can you use?
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What is the best memory training?
There are different types of memory. Memory training covers almost all of them. To be effective, though, it is best done every day for at least ten minutes. You can do most of the exercises that focus on it almost any time. You can train your memory using simple techniques, by learning foreign words, during everyday practical tasks or, for example, by playing pexeso (a pairs memory game). Exercise and sleep also have a big influence on how well your memory works.
What are the types of memory?
Memory is divided into different types, some of which relate to our senses. So it will not surprise you that we divide it into these types:
- visual
- auditory
- tactile
- motor
- mixed
There is also verbal, or declarative, memory, which lets you recall facts and knowledge or a past event. Another type is non-verbal memory. As the name suggests, it cannot be described in words. And finally, there is non-declarative memory, which lets you recall abilities and skills (thanks to this type of memory, for example, you can never forget how to ride a bike once you have learnt).
In terms of time, memory can be:
- ultra-short-term
- short-term
- long-term
Ultra-short-term memory records what you see, hear or feel. It moves perceptions that matter to you in some way into short-term memory. But it usually deletes them almost immediately. That is why you cannot recall the melody of a song you have heard only once in your life.
Short-term memory lasts no longer than twenty minutes. Whatever is stored in short-term memory has to be repeated over and over, otherwise the information is automatically deleted. That is why few people remember the exact historical dates they were taught in history lessons at school.
Long-term memory is used to store important information. However, this storage does not have to be deliberate. An excellent long-term memory will help you learn faster. It will also come in handy when learning foreign languages, whether English or, for example, Italian.
MEMORY TRAINING
The brain works much like a muscle. If you do not use and train it, it will waste away. That is why it is a good idea to do memory training (brain jogging). A few minutes a day is enough (ideally at least ten). The exercises are not complicated at all. So how can you train your memory?
1. The “mental arithmetic” technique
One way to exercise your memory is the “mental arithmetic” technique. Choose a number (preferably a low one) and keep multiplying by it in your head for as long as you can (for example, if you choose the number 2, you will count in your head: 2 x 2 = 4, 4 x 2 = 8, 8 x 2 = 16, and so on). The advantage is that you do not need any aids for this exercise, so you can do it any time.
2. The “recalling” technique
In the evening before going to sleep, try to recall in detail what you did all day. Then you can try to remember what you did yesterday, the day before yesterday, and so on. Can you remember, for example, what you had for lunch on Sunday a week ago? Or what you were wearing last Friday?
3. The “word list” technique
Write down a list of any words that come to mind. Fifteen will be enough to start with. Try to memorise as many of them as possible in one minute (in the correct order). Then write down what you remember and compare it with the original list.
Tip: Link the words into a story you make up yourself, and you will remember more of them. For example, if the list starts with giraffe, swimming pool, swimsuit, imagine a giraffe bathing in a swimming pool in a swimsuit. The stories usually turn out pretty crazy.
4. Training your memory during everyday tasks
In everyday life, we often find ourselves in situations where we need our memory. We often rely on all sorts of aids (sticky notes, lists, cheat sheets, …). But if you want to train your memory, try doing without them. If you have to give a speech or a presentation, for example, do not read from paper and learn the information by heart. Or memorise your shopping list (but better take a written copy with you too, and only check everything at the end).
5. Learning foreign words
Choose a foreign language you want to improve in or learn, and memorise at least ten new foreign words a day. You will certainly make use of a foreign language, if not at work, then perhaps on holiday in the summer. Learning ten words a day will not take much of your time, and it will improve both your memory and your vocabulary!
6. Pexeso
Everyone in the Czech Republic knows pexeso (a pairs memory game), so it may surprise you that the game only appeared in 1965. The word was created by shortening the name of the television programme “Concentrate Like Hell (Pekelně se soustřeď)“. The first pexeso featured motifs from the films based on Karl May’s novels, which were very popular at the time. The game is still very popular today. So play it with your children, grandchildren or anyone who wants to join in! It is a simple but effective way to improve your memory.
7. Online games
There are various fun online games for training your memory. You can try the website “mentem.cz” (where, besides memory, you can also train other brain functions). There are also several apps you can install on your phone to train your memory, for example while you are waiting at the dentist’s. These include “Lumosity“, “Elevate” and “Fit Brains“.
Memory and lifestyle
Your lifestyle affects how well your memory works. Exercise has a good effect on it. Yoga or running are suitable, for example, but any physical activity has a positive effect. People who exercise have a better-performing brain than those who do not.
Exercise affects the brain and memory both in the long term and in the short term. So if you exercise regularly, you will have a better memory and find it easier to learn. And if you need to learn something right now and it just will not go in, going for a run, a walk or a bike ride will help. Physical activity has an immediate effect on brain activity.
Good-quality sleep and rest are also important. During sleep, new brain connections are strengthened (between new and previously acquired experiences). So if you study late into the night and do not get enough sleep, it will not be very effective, because without sleep, newly acquired information is not stored properly.
Tip: You can test your memory at trenujpamet.cz.
School of Memory
Look for a local memory school or course near you (in the Czech Republic: “School of Memory (Škola paměti)“). Such schools often offer various courses (basic, advanced or focused on learning foreign languages). Jakub Pok (the best-known memory trainer in the Czech Republic) has made several videos with practical tips and techniques, which you can watch on his YouTube channel.
