Short-term memory loss is a scary thing, but in general, this complaint can be treated, even prevented. There are several ways to train the brain to store short-term memories, for example by doing new challenging things, socializing more often, and concentrating on tasks. In addition, improve memory skills by eating nutritious foods, exercising regularly, and getting enough sleep at night to maintain health. If the ability to remember begins to decrease, try to overcome it by doing the following steps.
Step
Method 1 of 3: Sharpen Your Brain's Ability to Remember
Step 1. Keep your brain functioning properly
Neural connections in the brain that form short-term memories can be strengthened by performing mental activities on an ongoing basis. Increase brain activity in various ways, such as doing crossword puzzles, playing a musical instrument, or adopting a new daily routine at home and work.
- Fill in the crossword puzzle once a day every morning or evening.
- If you can't play an instrument yet, learn to take a course. If you can play music or sing, set aside at least 30 minutes a day to practice.
Step 2. Take the time to socialize more often
Depression and stress are factors that trigger short-term memory loss. Therefore, overcome stress and depression by spending more time with friends so that short-term memory is stronger.
Do simple things to deal with short-term memory loss, such as calling a friend for a chat or asking her out for lunch
Step 3. Practice focusing your mind
If you're having trouble remembering something you've just read or studied, try to free yourself from distractions. Find a quiet place to read. Turn off your phone or silence the notification ring for a while.
Your short-term memory skills improve if you work or study in a distraction-free environment
Step 4. Chew gum while studying
Scientists can't say for sure why, but chewing gum while studying can increase activity in the area of the brain responsible for storing information. So, get into the habit of studying or doing important things while chewing gum. This method improves the ability to remember material that has just been read or studied!
- Every time you study, chew gum that tastes the same.
- When taking an exam, ask the teacher if you can chew gum. If possible, make sure it tastes the same.
Step 5. Make a doodle (funny picture) while listening
If you're worried about not being able to remember what other people are saying, draw a doodle while he or she is talking! This method makes you focus on only 2 things, namely on the picture and the speech. However, let him know in advance that you will draw pictures as he speaks.
- For example, say to the person you're talking to, "It's easier for me to remember what we discussed when we chat while drawing a doodle. Can I draw while we are chatting?"
- Draw a doodle while attending a meeting, but maintain good manners.
Method 2 of 3: Keeping Healthy
Step 1. Get in the habit of getting a good night's sleep every day
During a night's sleep, the brain forms new connections related to information storage. Therefore, getting a good night's sleep is useful in dealing with short-term memory loss. Make sure you get 8 hours of sleep every night and wake up at the same time every day.
- Don't take stimulants, such as caffeinated drinks 30 minutes before bedtime, as they will keep you awake.
- Avoid fatty, spicy, or filling foods before going to bed at night. Do not eat these foods 2-3 hours before bed so as not to trigger heartburn (chest feels hot due to gastric acid reflux) that makes you wake up or stay up all night.
- Do not use electronic equipment while lying down. The light from the screens of phones, tablets, and laptops makes the brain pick up signals that it is still day so that you stay awake.
Step 2. Get regular physical activity
An important aspect that affects the health of the body is physical activity. Good health improves memory. Make sure you move your body 30 minutes a day, such as walking, running, or doing aerobics with friends.
If you don't have time to exercise because you're busy or for some other reason, learn how to exercise while sitting
Step 3. Eat nutritious food
Fruits, vegetables, and whole grains are beneficial for the brain and the whole body. In addition, meet the needs of low-fat protein, for example by eating chicken and drinking plenty of water. The cleaner and healthier the food you eat, the clearer and stronger your memory will be.
- As a breakfast menu, consume a bowl of fruit, 1-2 hard-boiled eggs, and a cup of coffee or tea, but don't use a lot of creamer.
- For lunch, eat a whole grain sandwich containing vegetables, a piece of chicken or turkey as a source of fat-free protein, and a salad.
- For dinner, eat chicken or grilled/grilled fish and plate of vegetables.
Step 4. Take care of your health
Various health problems, such as depression, hypertension, and thyroid disorders adversely affect short-term memory. Make sure you take medication as needed because untreated health problems can lead to short-term memory loss.
If you are taking medication regularly and your memory is diminishing, consult your doctor because certain medications interfere with how your brain works and gradually change the way you respond
Step 5. Do meditation
Practicing meditation means learning to ignore distractions as you go about your day. People who meditate often are able to concentrate even when they are not meditating. Set aside 10 minutes a day to sit in a quiet room and meditate.
There are various ways to learn meditation, for example using a guide by downloading a mobile app or a YouTube video
Step 6. Talk to your doctor if you have any concerns
Immediately see a doctor for consultation if short-term memory loss interferes with daily activities. This condition indicates a serious health problem. The doctor is able to identify and treat your complaints.
Method 3 of 3: Coping With Memory Inability
Step 1. Get in the habit of jotting down all the important things
If you have trouble remembering daily appointments or tasks, take notes using a regular calendar, to-do, or notebook app. Choose one and use it to record all the important things in your daily life. Read the notes as often as you can and check the completed items.
If you use digital notes or apps, don't forget to save a copy of the file somewhere else
Step 2. Decide where to put or store things
If you can't remember where to put things you need every day, decide where to put them. Once determined, immediately take notes so that you have a list to read until you get used to putting things in certain places, for example:
- Put a nail on the back of the door to hang the key.
- Get in the habit of putting your phone and wallet on the table.
- Keep the checkbook in the desk drawer.
Step 3. Stick to a consistent daily schedule
Everyone needs to do various activities every day. Set a schedule so that you do tasks in the same order at the same time each day. That way, you'll make your daily routine a habit and you won't have to worry about forgetting anything.
To get used to the daily routine, record the schedule of activities in your agenda or notebook every day. Write down what time you need to get up in the morning, prepare coffee, brush your teeth, cook dinner, wash the dishes, and go to bed at night
Step 4. Ask the other person to repeat what he said
Short-term memory loss may embarrass you, but other people usually don't mind repeating what they're asked to do. This will make it easier for you to remember the information provided so you don't feel pressured.
For example, "Sorry for asking. Please remind me, what was the name of the conference room this morning?"
Step 5. Use the mnemonic (donkey bridge)
This tool is very useful for anyone, not just forgetful people. Mnemonics are an easy way of remembering information by attaching words, phrases, or pictures to objects. This skill is very useful because the information will be remembered in the long run.
- Maybe you don't know about mnemonics yet. Ask yourself: "How many days are there in September?" Chances are, you'll immediately remember the answer: "30 days".
- If you meet a woman named Yuli, write a poem about her face using her name. For example, "Yuli, beautiful jelly-eyed woman".
- Make jokes using mnemonics you've created yourself. To make it easier to remember information, use mnemonics by making up funny stories. For example: "The new boss at the office is… He's said to be…" (complete it yourself to make it easier to remember!)
Step 6. Perform information snipping
If you have trouble memorizing important information, divide it into small groups. Use this method to memorize grocery lists, birthdays, names, or other information you need to remember.
The most frequently used example is chopping off a cell phone number. Instead of memorizing numbers consisting of 10 digits, many people prefer to memorize 2 groups of 3 digits each and 1 group of 4 digits, for example 123-456-7890
Tips
- Avoid drugs, alcohol, or smoking. This habit causes a decrease in brain function and if excessive can shorten life.
- If you drink coffee or other caffeinated beverages every day, take it in reasonable doses and at the same time each day.
- Use the whiteboard to remember daily tasks. Check completed tasks. Uncheck before going to bed at night. This step is easier if you have someone to help you.
- Make a short list. Complete the tasks on the list. Create another new list and finish. Keep doing this step to see how many tasks are accomplished by creating several short lists, instead of trying to complete one task in one long list.
- Get a notebook and write down everything you want to do.
