Forgetting small things can be frustrating at times, like forgetting where to go when you enter a room or not remembering the name of someone you've just been introduced to. Before worrying about this problem as a sign of memory loss, it's a good idea to try some simple techniques that can strengthen short-term memory. The good news is, you can get started right away with the suggestions and tips below.
Step
Method 1 of 12: Focus on what you want to remember
Step 1. Deliberately focusing your attention for 15–30 seconds can make the memory stick in your head
Scientifically, short-term memory only lasts 15–30 seconds. After that, the information we receive will be lost or transferred to long-term memory. Therefore, focusing on one new piece of information for 15–30 seconds can retain it in short-term memory and possibly transfer it to long-term memory.
For example, to remember the name of a restaurant waitress, focus on the moment she introduces herself, then repeat her name and think about it for 15–30 seconds
Method 2 of 12: Engage multiple senses
Step 1. Engaging multiple senses at once can improve focus and form associations that strengthen memory
When you meet a new person, listen carefully and stare when he or she mentions a name. Right after that, repeat the name. Pay attention to the perfume too. The more sensory associations you make, the stronger the memory becomes.
Recalling the name of a person or whatever you want to remember is a great way to strengthen short-term memory. Listen to what you have to say and keep practicing this way
Method 3 of 12: Using the mnemonic method
Step 1. These visual and verbal techniques are helpful in remembering some small pieces of information
Do you remember learning the order of the colors of the rainbow at school with the abbreviation “mejikuhibiniu”? It is an example of a mnemonic technique that can firmly imprint memories in the head. So try creating visualizations or verbalizations to represent certain sets of information in short-term memory.
- For example, imagine a garbage bag falling over your head at 8 o'clock to remember that you have to take out the trash at that hour every night.
- Or, if you want to remember the name of a new coworker whose name is Talita, imagine her being tied to a rope.
- Singing “ABC Song” to the tune of Twinkle, Twinkle, Little Star is a mnemonic technique that we apply as a child using audio cues. Mnemonic techniques can use a variety of numbers, colors, and other clues.
Method 4 of 12: Try grouping the information in separate sections
Step 1. Organize complex information into easy-to-remember parts
This technique is related to mnemonics and is the principle behind using hyphens to separate 10–13-digit phone numbers because remembering sequences of numbers 3, 3, and 4 is much easier than remembering 10 to 13 numbers at once. Even better if you can make associations with each section. For example, the “3007” part of a phone number is the back numbers for two of your favorite soccer players.
Remembering a shopping list may be more difficult, but it will be more if you group it by category, such as spices, vegetables, meat, etc. Six shopping lists that contain a few items are easier to remember than one long shopping list
Method 5 of 12: Map structured relationships
Step 1. Remember the main information section and related secondary sections
In other words, prioritize the most vital information, but stay focused on remembering the structure that links that vital information to supporting information, but also wants you to remember. In short, create a “bubble map” to depict a central bubble containing the main information and connected by several lines to the surrounding bubble containing supporting info.
For example, at a large family reunion, you may have trouble remembering the names of four distant cousins, who each have spouses and several children. For each of their small families, prioritize remembering the cousin's name (the central bubble), then make an association (the line) connecting the cousin's name with the names of his family members (the bubble that surrounds it)
Method 6 of 12: Activate the brain
Step 1. Regular mental stimulation is very beneficial for brain health and memory
Just as muscles weaken from inactivity, an inactive brain can cause mental decline. This has to do with the fact that an active brain tends to be healthier, and a healthy brain helps strengthen short-term memory.
- Simple actions like conversing with other people can improve brain health and strengthen memory. In addition to talking, consider playing chess, puzzles, or other activities that challenge your brain to work harder.
- Also stimulate your brain when alone. Instead of passively watching TV, try reading a book or writing a letter to an old friend.
Method 7 of 12: Try brain exercise
Step 1. The benefits of brain exercise are sometimes overstated, but they actually help strengthen memory
There are many brain training apps and programs, and some of them claim to strengthen memory more than solid evidence. However, you can try some free or affordable brain exercises based on the likelihood that they can help short-term memory.
- When evaluating brain training apps and programs, choose those that are affordable and don't make excessive claims.
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The benefits of brain exercises alone, such as flash cards and puzzles, are not scientifically clear, but they are fun. Consider trying the following exercises:
- Remember the series of cards in a pile. See how many you can remember.
- Have someone put some everyday items on the table. Look at the table for about 10 seconds, then turn around and say how much you can remember.
Method 8 of 12: Eat brain-healthy foods
Step 1. Healthy food is great for the brain and can strengthen memory
Overall, a healthy and balanced diet that must be applied to a healthy body is also needed for brain health so that it is sharper to store memories. Eat lots of fresh fruit and vegetables, add lean protein and whole grains, and reduce saturated fat, sodium, and sugar.
- The MIND diet (which is a combination of the DASH diet and the Mediterranean diet) can slow the decline in cognitive function. The MIND diet prioritizes green leafy vegetables, berries, nuts, olive oil, whole grains, occasional fish, and cutting back on red meat.
- Drink lots of water. Dehydration has a negative impact on the brain and the rest of the body.
Method 9 of 12: Exercise regularly
Step 1. Exercise increases blood flow to the brain, which is very beneficial
Regular exercise, even as simple as walking, will improve blood flow, along with oxygen and nutrients, which the brain needs to be healthy and strong. Moderate-intensity aerobic exercise that pumps the heart faster and increases the rate of breathing is also said to increase the size of the part of the brain that stores memories.
In general, adults should do 150 minutes of moderate-intensity aerobic exercise per week to maintain overall body health
Method 10 of 12: Get enough sleep
Step 1. Regular sleep will improve focus and help retain memory
Usually, when we are tired and weak, we are more difficult to remember. On the other hand, a focused mind and fresh body, which are obtained from adequate and quality sleep, will improve short-term memory skills. In addition, research shows that quality sleep helps strengthen stored memories so that they are more embedded.
Everyone's sleep needs are different, but generally speaking 7–9 hours of uninterrupted sleep each night allows the brain and body to rest and recharge
Method 11 of 12: Treat health problems
Step 1. Illness and disease treatment affect memory
A healthy body supports a healthy mind so that the ability to remember is stronger, while an unhealthy body cannot support the brain to remember. Circulation problems that affect blood flow to the brain, such as high blood pressure, negatively affect short-term memory. However, other conditions such as diabetes, thyroid problems, cancer, and other illnesses can also have a huge impact on memory.
- Depression also has a negative impact on memory, mainly because depression hinders the ability to focus.
- Some medications also cause short-term memory problems as a side effect. Talk to your doctor if you are concerned that the medications you are taking may be a factor in memory problems.
- Although short-term memory loss is the first sign of Alzheimer's disease, the majority of people with short-term memory problems do not have the disease.
Method 12 of 12: Reduce demands on memory
Step 1. Tricks like jotting down information can reduce memory workload
Simple techniques such as note-taking, voice recording, or finger remembering can help you do what needs to be done each day. This doesn't have a direct effect on the strength of your short-term memory, but it can reduce the demand for remembering and means you're less likely to forget things.
Sometimes, the best way to remember something is to jot it down on sticky notes or a phone calendar
Tips
- Short-term memory can be thought of as a “container” that the brain uses to store information while deciding whether to discard (and forget) information or transfer it to long-term memory.
- Although much remains to be done, some experts estimate that short-term memory can store up to 7 pieces of information at a time, over a period usually between 15–30 seconds.
- If you are concerned that you have memory-related problems, see your doctor. If you are diagnosed with dementia or memory loss problems, address it by nourishing and training the brain and body as a whole, and working with the medical team to devise the best treatment for your case.
