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Simple routines like a daily walk can help you recall names, appointments, or work tasks more easily (Photo: PA)<\/p>\n
Try to remember routes without maps<\/p>\n
When it comes to learning new information, testing yourself is important, explains Loaiza. \u201cEven though people often do not like tests, testing your knowledge and memory<\/a> is akin to \u2018practising\u2019 that retrieval,\u201d she explains. \u201cSo, rather than passively reading information, try to also cover it up or make flashcards to test yourself on it to really improve your learning.\u201d<\/p>\n Mackenzie agrees. \u201cIt\u2019s common to review notes or re-read information when trying to remember important details from work, school, or daily routines. However, research consistently shows that retrieval practice, that is purposefully recalling information without cues, is much more effective for building long-term memory,\u201d she says.<\/p>\n So if preparing for a presentation, memorising passwords, or remembering directions, challenge yourself to recall it from memory. If travelling somewhere you haven\u2019t been to in a while, try and get there without a sat nav. \u201cStudies support that these active recall efforts help us retain and access information more reliably in real-life situations. Every time you force yourself to retrieve a memory, you alter it. The struggle to recall strengthens the synaptic connections associated with that memory, strengthening the reconsolidation, making it easier to retrieve in the future.\u201d<\/p>\n Remember names by adding meaning<\/p>\n Make new information meaningfully relevant, by connecting it to yourself and your own knowledge, suggests Loaiza. \u201cFor example, learning names of new acquaintances is very challenging for everyone, but you\u2019re more likely to remember that new information by elaborating on it, such as making connections between this new friend\u2019s name and other people you know by the same name.\u201d<\/p>\n When you meet someone new, notice a distinctive physical feature or memorable attribute of theirs, and consciously associate their name with it so you can recall it more easily in future.<\/p>\n Similarly, you can use the \u2018Memory Palace\u2019 technique to try and remember information such as a shopping list, to do list, or when playing a memory based game with friends. Visualise a familiar route, such as the hallway of your home. Identify five distinct \u201cstations\u201d along this path (e.g., the front door, the coat rack, the mirror, the rug, a handbag) and mentally place the items to remember at a station. Make the images bizarre or exaggerated. This approach uses your brain\u2019s strong<\/a> navigation skills, explains Mackenzie. \u201cStudies show the hippocampus (the key memory centre) is highly responsive to spatial learning. By mentally placing items you need to remember at different spots in a familiar location, like your home or daily commute, you can retrieve details much more reliably.\u201d<\/p>\n Feeling foggy? Drink more water<\/p>\n The brain is around 75 per cent water and is highly sensitive to dehydration, points out Mackenzie. \u201cEven mild dehydration can impair attention, working memory, and mood. Research indicates that proper hydration<\/a> helps the brain communicate faster and retain information more effectively. Make a habit of drinking water throughout the day to keep your cognitive functions sharp.\u201d<\/p>\n Get seven to nine hours quality sleep each night<\/p>\n