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Have you ever experienced a mental block at the most inconvenient time, struggling to recall vital information? Well, I have.

Many of us can relate to that moment when we enter a room and suddenly forget the reason for our visit. Misplacing our phone or struggling to recall an acquaintance’s name are common memory lapses that we experience in our daily lives.

While memory changes with age, staying mentally active, engaging in sensory-rich experiences, and maintaining a healthy lifestyle can help mitigate memory lapses.

Memory lapses are a common challenge, but I learned there are evidence-based strategies rooted in neuroscience that can help us strengthen our memory.

Charan Ranganath, a renowned neuroscientist and director of the Memory and Plasticity Programme at the University of California, Davis, offers insights into improving memory retention.

Ranganath, also the author of Why We Remember: Unlocking Memory’s Power to Hold on to What Matters, says it’s a combination of factors that allow us to retain some information and filter out the rest.

“Forgetting is the universal human condition.”

Charan Ranganath

1. USE YOUR EXPERTISE AS A FILTER

Chunking information is a powerful cognitive technique that can significantly enhance memory recall.

Chunking involves organising information into meaningful units, or “chunks,” which are easier to remember than individual pieces of information.

Ranganath explains that expertise in a specific domain or interest enables individuals to efficiently identify meaningful chunks of information, thereby improving memory performance.

Studies have demonstrated the effectiveness of chunking in memory enhancement. The qualitative advantages and consider potential scenarios below:

a) Enhanced Recall:

Participants who use chunking tend to remember information more effectively.

For instance, when learning a long list of unrelated items (like a shopping list), chunking allows you to group related items together. This makes it easier to recall the entire list.

b) Reduced Cognitive Load:

Chunking reduces the cognitive load on working memory.

Imagine trying to remember a phone number without chunking: 1234567890. Now, chunk it into familiar groups: 123-456-7890. The latter is easier to remember but it’s evident that chunking lightens the mental load.

c) Application in Learning and Problem Solving:

In education, chunking helps students organise complex information.

When solving problems, breaking them down into smaller chunks allows for more efficient problem-solving, and they contribute significantly to overall cognitive performance.

d) Context Matters:

The effectiveness of chunking depends on the context.

For example, chunking works well for remembering phone numbers or playing chess (where patterns matter). However, it might not be as beneficial for all types of information.

e) Individual Differences:

Some people naturally use chunking without consciously thinking about it. Others may need to learn and practice this technique.

The benefit varies based on an individual’s existing cognitive strategies.

While we can’t precisely quantify the benefit in terms of a fixed percentage, chunking undeniably improves memory and cognitive processes.

It’s like assembling a jigsaw puzzle: the pieces fit better when grouped into meaningful chunks.

2. STAY FOCUSED

Multitasking has been shown to hinder memory encoding and retrieval processes, diminishing overall memory performance.

Each time attention is diverted to a new task, there is a cognitive “switching cost” that hampers memory consolidation.

Ranganath emphasises the distinction between attention and intention, highlighting the role of focused attention in enhancing memory retention.

Studies investigating the effects of multitasking on memory support these findings.

A study published in the Journal of Experimental Psychology: Human Perception and Performance indeed explored the impact of multitasking on efficiency.

The study found that multitasking may be less efficient, especially for complicated or unfamiliar tasks. The reason lies in the extra time it takes to shift mental gears every time a person switches between tasks.

While the detrimental effect of multitasking on memory is well-documented, the exact numerical value may vary based on individual differences and task specifics, and our brains work best when we focus on one task at a time for optimal memory performance.

3. SET UP YOUR ENVIRONMENT FOR SUCCESS

Environmental factors play a critical role in shaping memory performance.

Creating an environment conducive to learning and memory can enhance memory recall and retention.

Ranganath suggests minimising distractions in the workspace, selecting appropriate technology notifications, and organising the environment to facilitate memory retrieval.

Let’s break it down:

a) Feeling of Knowing

Sometimes, we feel like we know something even if we can’t recall it right away. Researchers found that our feelings about memory (like “I know this!”) guide our search for information.

When we’re likely to remember something, we focus on finding it. But if it’s unlikely we’ll remember, we stop searching and move on.

b) Adaptive Memory Search:

Our brain adapts during memory recall. It adjusts our search efforts based on how confident we feel about remembering.

This helps us find information more efficiently. So, trust those feelings—they’re helping your memory.

By optimising environmental conditions, individuals can create a supportive context for memory formation and retrieval, thereby improving overall memory function and performance.

4. USE YOUR SENSES

Sensory experiences play a key role in memory formation and consolidation.

By actively engaging multiple senses, individuals can enhance the encoding and retrieval of information.

Ranganath recommends paying attention to visual, auditory, olfactory, and tactile stimuli to create vivid and lasting memories.

Neuroscientific research has provided insights into the role of sensory input in memory processes.

The study titled “Engram neurons: Encoding, consolidation, retrieval, and forgetting of memory” by Axel Guskjolen and Mark S. Cembrowski, published in the journal Molecular Psychiatry in 2023, provides insights into how memory works.

This study highlight the following key points:

a) Engram Neurons and Memory Stages:

Engram neurons are the ones responsible for encoding, consolidating, retrieving, and even forgetting memories.

These neurons transform across the entire lifespan of a memory—from initial encoding to consolidation, retrieval, and eventual forgetting.

The study focuses on understanding how these neurons operate across different memory stages.

b) Adaptive Memory Search:

The brain adapts during memory recall. Neurons adjust their efforts based on how confident we feel about remembering something.

This adaptive process optimises memory recall by focusing on likely-to-succeed retrieval paths. So, trust those feelings—they’re helping your memory!

Sensory-rich experiences indeed play a role in memory consolidation and retrieval. So, immerse yourself in sensory-rich moments.

Leveraging sensory-rich information can be an effective strategy for enhancing memory performance.

Sensory-rich experiences involve engaging multiple senses (such as sight, sound, touch, taste, and smell) when encountering information.

Let’s break down what it means to leverage sensory-rich information as an effective strategy for enhancing memory performance:

Sensory-Rich Information:

These experiences create vivid mental representations in our brains.

Memory Enhancement:

When we encounter information through sensory-rich experiences, our brain forms stronger connections.

These connections enhance memory encoding and consolidation.

For example:

Visual Sensory: Seeing a beautiful sunset or a memorable painting.

Auditory Sensory: Listening to a favourite song or a meaningful conversation.

Tactile Sensory: Touching a textured surface or feeling the warmth of sunlight.

Olfactory Sensory: Smelling freshly baked cookies or a familiar perfume.

Gustatory Sensory: Tasting a delicious meal or a unique flavour.

Why It Works:

Sensory-rich information activates more neural pathways.

It creates a richer context for memories, making them easier to retrieve later.

Think of it as adding vibrant colours and textures to the canvas of your memory.

Application:

To enhance memory:

Engage Your Senses: When learning something new, involve as many senses as possible.

Create Associations: Link sensory experiences to the information you want to remember.

Use Mnemonics: Create vivid mental images or stories related to the material.

Embrace Emotions: Emotional experiences also enhance memory (they’re closely tied to sensory input).

Finally, pause and rest.

Encouraging breaks and ensuring sufficient sleep are crucial for memory enhancement.

According to Ranganath, these pauses play a significant role in memory consolidation and information prioritisation. They offer opportunities to reinforce memories and organise incoming information effectively.

Here’s the takeaway:

Improving memory requires a multifaceted approach that integrates evidence-based strategies from neuroscience.

By utilising expertise as a filter, maintaining focused attention, optimising environmental conditions, and engaging multiple senses, individuals can fortify their memory performance and overcome common memory challenges.

Incorporating these strategies into daily routines can lead to significant improvements in memory retention and recall.

Simple habits practiced regularly can help you boost your memory—and maybe help you stop misplacing your keys.