How to Improve Memory Skills

"Where did I leave my keys?" "I'll never remember all of this!" "What is his name?" From the time you enter school until you've grown old, remembering both the big and little things in your life can be a challenge. Taking advantage of the brain's innate ability to adapt and create new neural pathways -- known as neuroplasticity -- aides in cognitive retention. Whether you struggle recalling information during tests, have trouble remembering people's names or are aging and find that everyday knowledge is escaping you, there are ways to harness your brain's neuroplasticity to improve your memory.

Your Body

Ample sleep and exercise are important for mental as well as physical health. Operating on too little sleep impairs brain activities like critical thinking and problem-solving. During your deepest sleep, memory consolidation occurs. Exercise increases the amount of oxygen to your brain, a key to fighting certain disorders that affect memory. Stress, on the other hand, can destroy brain cells in the region that makes new memories and retrieves existing ones. Meditation has been shown to lower stress and strengthen the connection between brain cells. Omega-3s, found in fish, walnuts, pumpkin seeds and elsewhere, have been shown to lower the risk of Alzheimer's disease. Avoid saturated fats that hamper memory and enjoy green tea or red wine -- in moderation -- to help boost your memory.

Mnemonics

It may be a funny word, but mnemonics are a serious advantage in improving your memory. By associating knowledge with a mental image or verbal clue, information is more easily recalled. Creating a sentence with the first letter of each word to be remembered in a list is a common type. For instance, before Pluto was demoted from planetary status, "My Very Energetic Mother Just Served Us Nine Pizzas" was a phrase used by many students to recall the name and order of the planets in our solar system. Similarly, creating a word out of the list items' first letters, such as HOMES for the five Great Lakes, is another mnemonic. Chunking is a device used in everyday life to remember such things as phone or social security numbers. By breaking long items into smaller "chunks," you are able to recall them more easily.

Mental Exercises

Playing memory games is an effective way to strengthen recall in children, but adults can enlist similar methods. Reciting information aloud increases connections between the neurons of your brain. By creating a list or looking at your notes immediately after class, you are consolidating the information, a necessary step for retention.

Retention Tips

In "Practicing College Learning Strategies," Dr. Carolyn Hopper notes that approaching a task with a positive attitude helps your brain remember it. She also suggests that selecting the most important aspects from all the information you are given will aid memory. Try breaking your studying into smaller sessions over a longer period of time, rather than cramming it all in one sitting. Play music in the background as you study or set a goal and treat yourself to an activity or snack once you've achieved it. Making the session fun increases your interest and ultimately your retention.