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Strategies for Improving Concentration & Memory

Memory is important for a number of reasons. It helps us learn new information as well as plan for the future. People of all ages can have memory difficulties, from teenagers to aging adults. While some changes in memory are a natural part of aging, a great part of memory retention is based on the ability to concentrate. Practicing good study strategies, stimulating the senses and maintaining good mental health can all help improve overall memory capability and concentration.

  1. Put in the Time

    • You can't remember something if you do not learn it first. On average, short-term memory lasts five seconds, while long-term memory can last a lifetime. Creating long-term memory takes repetition. Pay attention to the material, and eliminate distractions in your work environment. Focus on the material at hand without attempting to accomplish other tasks at the same time. Learn broad concepts first before focusing on details. Setting aside quality time to learn new material will improve retention and recall.

    Use Your Senses

    • Most people are dominantly visual or auditory learners, but by engaging all of your senses, the material will not only be easier to remember but will be easier to focus on. When possible, stand up, recite material out loud or move around. This keeps your body and mind engaged in what you are doing and makes it more difficult to "let your mind drift." Discuss the material you are learning with other people. Interact with your material as much as possible. Find new ways to explain the material in your own words.

    Challenge Yourself

    • The brain responds well to "exercise" through mental tasks and focused use. If it isn't challenged, it becomes lazy. Doing even small things throughout the day that are against the norm can keep the brain sharp. A writer on the website Helpguide suggests brushing your teeth with the opposite hand or getting dressed with your eyes closed to stimulate the senses. Try learning a new hobby or take a class in a subject that interests you. Challenging and expanding your brain throughout your life will improve overall memory retention and focus.

    Stay Healthy

    • Poor nutrition can have a negative effect on memory, so a healthful diet is key. Foods high in antioxidants, such as blueberries, can help fight cell-damaging free radicals. Foods such as salmon that are high in omega-3 fatty acids can promote concentration and cognitive functioning. Alcohol has a negative effect on memory and cognitive processing and should be avoided when attempting to retain new information.

    Relax

    • Cortisol is a hormone that is released in the brain when it is stressed. Cortisol has a damaging affect on the part of the brain that is in charge of memory. It also makes it difficult to concentrate, so finding a way to remain calm while learning is important. Practice deep breathing, go for a walk if you become frustrated or relax in a bath. If you are stressed out you won't retain information, so take a break and come back later when you feel calmer.

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