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To do complex tasks we rely on our working memory. This is our ability to shuttle
information in and out of consciousness and manipulate it. A more efficient working memory
contributes to better learning, planning, reasoning and more.
One way to increase working memory capacity indirectly is through expressive writing. You
sit down for 20 minutes a few times a month and write about something traumatic that has
happened to you. Yogo and Fujihara (2008) found that it improved working memory after 5
weeks.
Psychologists arent exactly sure why this works, but it does have a measurable effect.
4. Meditate (a bit)
Meditation has been consistently found to improve cognitive functioning, including memory.
But meditation takes time doesnt it? Long, hard hours of practice? Well, maybe not.
In one recent study, participants who meditated for 4 sessions of only 20 minutes, once a day,
saw boosts to their working memory and other cognitive functions
More effort?
If all these methods seem a bit lazy, then you can always put in a bit more effort.
Probably the best way of improving your overall cognitive health is *xercise. Studies
regularly find that increasing aerobic fitness is particularly good for executive function and
working memory (check out this previous article on which cognitive enhancers work).
Conversely, stay in bed all the time and your working memory gets worse (Lipnicki et al.,
2009).
Take your memory training to the limit and an incredible study by Ericsson et al. (1980)
shows what can be achieved. Our typical short-term memory span is about 7 things. In other
words we can hold around seven things in mind at the same time. These researchers, though,
increased one persons memory span to 79 digits after 230 hours of practice, mostly using
mnemonic systems.
Shows what you can do if you put in the hours. That said, Ill be sticking to a nice walk
around the park.
Source :
Dean, Dr Jeremy. 2011. http://www.spring.org.uk/2011/05/7-simple-ways-to-improve-yourmemory-without-any-training.php accessed on Sunday, February 23rd 2014