Anthony Metivier's Magnetic Memory Method Podcast

Latest Episodes:

Thomas Krafft delivering an onstage presentation — **Thomas Krafft On How To Deliver World Class Presentations** Sep 23, 2020
Show notes

Do you want to give a presentation that everyone in the room remembers?

I know I sure do.

That’s why I did one thing first after getting the invitation to give a TEDx Talk:

**I picked up the phone and called Thomas Krafft**.

I’d seen Thomas give a presentation about a year earlier and knew he was good himself.

I also knew about his Presentation Boss company and the help it offers people around the world through the Presentation Boss Podcast. I even wound up appearing on this episode of the show to talk about memorizing speeches.

Although Thomas has now recast Presentation Boss as Blue Box Data Storytelling, I learned a ton as a result of working with Thomas when he was still coaching speakers.

Plus, the proof is in the pudding. My TEDx Talk hit it out the park with over four million views, setting the stage for even better talks to come.

Now… if you’re a regular here, you might be thinking…

**Hang on, Anthony! You’ve been speaking for years! What do you need a speaking coach for?**

Good question. Here’s the low-down:

Although I’d been writing and delivering lectures at universities around the world for nearly ten years, not to mention using the best techniques to memorize my speeches without notes in oodles of videos and live streams, I was humble enough to realize that this particular stage was new to me.

It’s also a huge opportunity and I didn’t want to “wing it” as I’ve done so many times before.

Thanks to the help I got from Thomas in his role as a presentation skills coach, it’s been a tremendous success, though ultimately you have to be the judge of just how successful…

https://www.youtube.com/watch?v=kvtYjdriSpM

It’s NEVER To Soon To Learn How To Present Better

Frankly, I could have used help to become a better speaker much earlier.

Speaking actually isn’t that difficult for me, and neither is writing talks or presenting based on notes.

What is difficult for nearly everyone is being your own critic and seeing things from an outside perspective.

For me, seeing my own weaknesses is **excruciatingly difficult**… and all the more so as my meditation projects reduce the amount of thoughts in my head.

In other words, without the external feedback of an expert… just because you might be able to crank out lots of writing, memorize it and speak easily in front of a crowd doesn’t mean it’s going to be good.

In fact, without expert help, you can pretty much guarantee it’s going to be *far* from world class. And that’s what you want, right? To be understood, and above all, remembered.

A Good Presentation Changes Lives

You also probably want to know that you’ve touched lives too. You probably want to receive feedback like this:

*Dr. Metivier,*

I wanted to thank you for helping me release an immense amount of tension and negative thoughts in a manner of seconds. I was sitting on my couch two days ago with a heating pad on a massive knot in my neck. I don’t generally have physical manifestations of stress, and this was new. This knot came from stress related to the death of Ruth Bader Ginsberg and what that will mean for the US and the upcoming election.

My Youtube recommendations are mostly cooking or travel related and the very rare Ted talk mostly related to topics i can use in my classroom. Self-help is not a topic that I think of much or watch videos related to, ever.

*Something made me stop at your TedX talk that appeared in my feed with an incomplete title “Two Easily Remembered Questions That Help Silence Negative…”*

So I watched it, then watched it again. **Then I tried it.**

*My stress and negativity released almost immediately. And then the tears started. a middle aged man, with a heating pad on his neck, bawling on the couch. It was glorious. It was so easy.*
*Thank you for that. Thank you so much for giving me this small tool, these questions and this mindset.*

*Stay Well and Stay Safe.*

*Chris Drake*
*San Diego, CA*
*USA*

**Do You Want Your Next Speech To Create An Impact Like That?**

The important points in Chris’s email, and in many of the comments on the presentation video are these:

The content was good enough to go through twice

The content was good enough to create a response

My listener took action and got results.

Why?

Because when it comes to how you can memorize speeches quickly, there are rules that govern how and why good presentations create such results.

If you want to discover these simple rules, let me introduce you to my new “secret weapon” for giving world class presentations that reach and help positively transform the lives of hundreds of thousands of people:

About Thomas Krafft

Thomas Krafft is the co-founder of Presentation Boss (now Blue Box Data Storytelling), Australia’s premiere communications consulting firm.

Across his career, Thomas has helped thousands of entrepreneurs and businesses refine their communication, specifically presentations.

Uniquely, Thomas helps presenters focus on the visual tools used in their communications. Not only to help them share their messages effectively, but also to help make them unforgettable.

As Thomas and I cover such a wide range of areas related to TEDx Talk preparation and the art of public speaking more broadly, our conversation moves swiftly.

At the same time, it’s casual enough as a listen-anywhere, anytime topic. Thomas is a wealth of information, and in our time spent together the insight he delivered was both a challenge, and encouragement – the best of both worlds.

Having delivered hundreds of talks to thousands, with audiences big and small, he has **mastered** the art of balance, both in preparation (believe it or not you can be overprepared), and presentation (knowing how to truly cater to your listeners for maximum impact).

Whether you have an upcoming presentation that you’re struggling to prepare for, racing to make a deadline for that first draft of notes.

Or you want to freshen up your presentation style because your last talk didn’t go as planned.

Maybe you just want to be a more effective communicator in your everyday life with your peers.

Whatever the motivation, Thomas can help.

**So press play above and listen in as we discuss:**

The secret to taking what’s inside your head, and with clarity and confidence, deliver that to an audience (very high level, I know, but it’s true!)

How speeches are really judged and evaluated – and it may not be as subjective as you think

The questions you must ask about your audience before even putting a pen to paper

The real purpose of any presentation you deliver, bridging a gap, and how exactly to construct that bridge

Where people “fall down the most,” in speaking

How to handle “blind dates” for your audience – without context – and how to avoid them.

Why you need to incorporate Aristotle’s Pillars of Rhetoric into every presentation you give, and why the right mix of the three elements is crucial

Rethinking the idea of audience participation and engagement – it can take many different forms

The reason using tools, or not using them for arbitrary reasons, can be your biggest downfall

The pros and cons of verbatim vs. topic based speaking styles (you might be surprised here!)

The keys to making good communication skills translatable to any medium

How comforting a reality check can be – understanding the process that skills are learned (bring on the learning curve as it’s perfectly natural)

Why being terrified of public speaking is okay, but the real reason overcoming it is necessary…and possible. For anyone.

Enjoy this episode and make sure to give Thomas a call before you give your next presentation!

**Further Resources:**

How to Memorize a Monologue: Your Quick and Easy Guide

How to Memorize a Speech Fast (Without Sounding Like a Robot)

The ancient art of giving ***persuasive*** speeches from memory is also covered in the Rhetorica Ad Herennium:

https://www.youtube.com/watch?v=X3rtsx8mvYU

How to Concentrate on Studies: 11 Proven Tactics from a Professor Sep 10, 2020

Show notes

If you’re in a rush to improve your concentration while studying, here’s the research-backed criteria I used to survive university and eventually earn my PhD. You need to start: Using spatial anchors via a technique called the Memory Palace Study in a variety of locations, not just one Remove yourself from your phone as much as possible while studying Use box breathing for mentally resetting your focus on demand Stop trying to memorize everything If you want more detail than that, today’s your lucky day. Although I did eventually graduate, the tips I share on this page transformed my frazzled attention span quickly. Before I learned these tactics, I nearly had to drop out of grad school before I learned what you’re about to discover. But in a very short time, I turned my concentration around and you can too. Easily. So if you’re ready to start stacking the chips in your favor, let’s get started. Here’s what this post will cover: Why Can’t I Focus On Studying?How to Focus on Studying: 11 Proven Strategies1. Create Clear and Achievable Goals2. Keep A Rigorous Study Schedule3. Use Spatial Anchors4. Block Out Distractions The Easy Way5. Train Your Attention Span6. Place Long-Term Outcomes First7. Put Accountability On Autopilot8. Track Your Progress9. Use Tangible Study Tools10. Keep Your Body Fit11. Breathe and MeditateHow to Concentrate On Studies The Easy Way https://www.youtube.com/watch?v=DqXPvCnd09s Ready to learn more about how to concentrate on your studies? Let’s dive in! Why Can’t I Focus On Studying? The main reason people can’t concentrate isn’t because they don’t know how to focus on studying. In my experience mentoring students, a lack of focus usually boils down to a fail in one of these areas: Lack clearly defined goals Haven’t scheduled specific study times Do not study in specially designated areas Fail to strategically block out distractions Have not trained their attention span Focus on getting good grades instead of developing skills Do not seek accountability from mentors, peers, or themselves Have no tracking systems in place Rely on smartphones and apps instead traditional and tangible study tools like physical notebooks and flashcards Include no dietary and physical exercises regimes in their daily routines Do not meditate or have knowledge of breathing exercises that can create a state of presence Can you relate to any of the focus leaks above? I certainly could when I was in university, especially since I did almost nothing to take care of my health or train my attention span specifically for studying as fast as possible. To sum all of this up based on research, failing to attend to each of these points keeps you trapped in endless loops of mind wandering. According to scientists in the journal NeuroImage, too many learners have no strategies to help them focus on tasks. It’s not just that people have multiple tabs open on their browsers and allow themselves to be endlessly distracted by notifications on their phones. They cannot enter what is commonly called “flow” (governed by the Task Positive Network of the brain) because of all the factors listed above. As this study about the Task Positive Network Shows, keeping it in good shape helps people deal with the heavy cognitive load and other mental demands of studying. The good news is that optimizing this aspect of your brain is simple. Even the simple act of breathing strategically can calm your nerves within seconds. In fact, it can work so thoroughly that you can get through far worse than lack of concentration while studying. You can potentially even land a plane suffering mechanical failure! How to Focus on Studying: 11 Proven Strategies Let’s look at each of the eleven strategies in detail. 1. Create Clear and Achievable Goals (The 80/20 Rule of Active Recall) Have you ever caught yourself saying something like, “I’m going to read 11 articles by the end of the day and remember everything!” If so, I’ve been there. And guess what? It never works. Instead, I’ve learned to create goals I can actually achieve. Long before James Clear wrote his international hit Atomic Habits, I got so sick and frustrated with my fanciful overreaching that I knew I had to change. I took a long hard look at how I was reading and using memory techniques and realized I was trying to have it all instead of focusing on only the most relevant information. I started to think of it as the Faust Syndrome. (Faust is a fictional character who sold his soul to the devil in order to enjoy universal knowledge of everything. But he ultimately realized knowing everything in exchange for eternal torment really wasn’t worth anything compared to the satisfaction of functional knowledge.) Although it would be many years before I heard about the 80/20 principle, I was aware of something called “the rule of redundancy.” Basically, it means most of the words in a book have nothing to do with its core points. Rather, they’re needed for context and innuendo. So instead of trying to memorize the entire book, as I wanted to do (essentially selling my soul to the devil for nothing in return), I learned to set a simple goal: I extracted and memorized just 3 points from each chapter in a book and nothing more. Here’s how the technique works: https://www.youtube.com/watch?v=eIQRiqQFKQY Over the years, some people have smirked at the system I came up with, but I just ignore their criticism. And I’m glad I did because I wound up picking up a second MA in Media and Communications while completing my PhD! This was possible because I learned to set realistic goals and only extract the most important information from books. Make no mistake. This variation on my other approaches to studying effectively works because your brain will fill in the gaps. You’ll remember far more than just three points per chapter, especially if you also use other accelerated learning techniques. 2. Keep A Rigorous Study Schedule Using This “Flow State” Pomodoro Alternative If you’re anything like me, you don’t always feel like studying. But let’s face the facts: Time is flowing by whether we like it or not. And exam dates aren’t going to be changed just because we don’t feel ready. During my PhD, I sat for two field exams and a dissertation defense. Because I had to travel from either New York or Berlin to Toronto to attend them, not only could I not easily extend the dates — it would have incurred a great cost if I did. That’s why I always scheduled time in the morning, afternoons, and evenings for reading. Three reading sessions a day still feels right for me years later, too. (I completed my doctorate in 2009.) Three reading sessions a day might be too much or too little for you, but the exact amount is less important than the consistency. As Graham Allcott points out in his excellent book How to be a Knowledge Ninja, “it’s only your routine that matters.” And he really means YOUR routine. As Allcott explains, too many people are ruled by their “lizard brain.” They’re scanning the environment and comparing themselves to others. But he suggests you develop your own checklists and explore your own personality to help design it. He’s right, and from my experience I can tell you this: Expect your schedule preferences to change. For example, for many years I used to love reading in the morning. Now I prefer the evening. But I still read in the morning anyway, even if it’s just a few sentences. Usually I find that once I get a couple of words down the hatch, the rest flows in a lot easier. And if you make it an iron-clad rule with no exceptions that you’ll read at least once sentence at the scheduled time, I think you’ll be delighted by how easy it is to keep reading. 3. Use Spatial Anchors (The Memory Palace Method) Nearly every morning I study in one of three places. It’s really important I have variety, and I’ll explain why. At the moment, I’m researching for a book that includes references to both Advaita Vedanta and the hermetic art of memory. Frankly, some of the books are boring. But I can’t write a good book without references to them. I also won’t remember much if I don’t go through what is called “diffuse thinking” after taking notes from my reading. Now, I just said that mind wandering is a bad thing and can be stopped by getting yourself in the zone. This remains true. However, there is a time when it works wonders. And that is before and after reading. Learning expert Barbara Oakley explains this well in her popular Learning How to Learn course. Basically, your brain percolates the information at the neurochemical level while you’re taking a break — something walking between locations accelerates for reasons covered by Alex Pang in Rest: Why You Get More Done When You Work Less. In fact, Pang suggests that the effects of diffuse thinking are so profound, you’re best served by carrying a notebook with you. He points out that both Tchaikovsky and Beethoven walked with journals, not to mention the film directors Billy Wilder and David Lean. Moreover: “Thomas Hobbes walked with a cane that had an inkwell built into the handle and would write on a piece of paper attached to a board. The great German mathematician David Hilbert wrote down ideas as he walked… Walking doesn’t look like an intellectual activity, and there are plenty of times when it’s purely utilitarian or recreational, but we can learn to use it to help us think better.” (an excerpt from Pang’s Rest) The second reason having fixed locations is so powerful is called “matching conditions.” As Bruce Goldstein explains in his textbook Cognitive Psychology, he once needed to remember to bring a movie to a lecture. As part of triggering his recall, he thought of his office first: “The key to remembering the DVD was that I retrieved the thought ‘Bring the DVD’ by returning to the place where I had originally encoded that thought. This example illustrates the following basic principle: Retrieval can be increased by matching the conditions at retrieval to the conditions that existed at encoding.” The success of the Memory Palace technique is based on the fact that our minds “match” information with space. When I was sitting in those field exams and answered the questions that determined my ability to earn the PhD, I often thought back to the locations where I’d read the books I was responsible for knowing. And I use the exact same “matching conditions” to remember what I want to write about in my books. Finally, when it comes to rotating the exact locations where I read, I do this because novelty has been shown to improve memory. I have a few places I read in parks, a few favorite cafes, and I routinely visit new cafes. Even if I suspect that they will not have coffee, I give it a try anyway. The research I’ve read always proves true: I remember more of what I read simply by making a point of combining walking to and from anchored and new places to study. Give it a try! 4. Eliminate Distractions Using This Digital Fasting Protocol Actually, what I consider the easy way might strike you as incredibly hard. That’s because those “study walks” I just mentioned usually take place without my smartphone. That’s right. I kiss my wife goodbye and tell her I’ll be back when I get back. Then, I go out with nothing more than my study materials and note books. (Sometimes I bring a camera to grab a pic for social media, but not always. Even the thought of documenting my studies can be distracting!) Whether or not you go to these extremes, the point is the same: If you don’t have anything that rings, pings, or buzzes near you, it can’t distract you. The sounds of traffic, cafe chatter, and birds in the trees can actually help you focus if it’s in the background. But some people think that part of our minds scan the environment for distractions from our phones. It’s sometimes called “anticipation addiction” and is related strongly to gambling. Reading from physical books instead of a device is also very useful. Not everyone agrees with me, but I rarely read from digital anymore, preferring print for a few reasons: https://www.youtube.com/watch?v=er-k8Ecgdfo First, print has no multiple tabs. It won’t vibrate or spike your dopamine with a notification. Second, you can use the pages of books as mini-Memory Palaces. This feature is tremendously useful. Third, your brain can track the space of physical books in a way that is impossible with digital books. I suggest you read The Case for Mental Imagery if you’re interested in more scientific research on just how important space is for learning and memory. 5. Train Your Attention Span (Brain Training Beyond Apps) A lot of people think that brain training apps will improve their attention span. Maybe. But since we want to focus on information and be able to recall it under test conditions where we’re not allowed to access any kind of computer, does that approach really make sense? Instead, seek out brain exercises that are not reliant on devices. One of the best I know involves nothing more than memory techniques and a deck of playing cards. You have to learn something called the Major System so you can give each card a unique image. Then, using a Memory Palace, you simply shuffle them up and memorize the unique order by making the images interact. This simple exercise not only increases your attention span — it also helps you learn how to memorize information that is similar without any bleedthrough or what I think of as “borderblur.” Learning to play an instrument or memorizing lyrics is also a great way to increase your attention span because performing music requires extended focus. I practice what I preach in this regard, and even memorize songs in other languages just for the attention span benefits it brings. As a result, I never say “I can’t concentrate on studying.” https://www.youtube.com/watch?v=dCyPV6qfKkI The best part? Scholar Gunter Kreutz has shown that singing also promotes healing and improves mood. 6. Prioritize Long-Term Outcomes Using This “Vision First” Framework Instead of worrying about grades, focus on your vision. Sure, I have quite a few A+ grades on my transcript. But guess what? No one cares, including me. Instead, I completed all my degrees because I wanted to fulfill the vision of being a writer and teacher. If I had focused only on grades in the short term, I would have endlessly frustrated myself and felt empty later. That’s why I’m so glad I just did the best I could and made sure I enjoyed the journey along the way. In addition to working on my degrees, I also worked on my writing. I did not enjoy writing academic papers one bit, but loved every moment working on poetry and novels. And I supplemented many of the dry and boring film theory textbooks I needed to read by working at the legendary Queen Video and promoting cool events. These supplementary experiments taught me how to run a small publishing enterprise and organize events — key skills I have drawn upon far more than my knowledge of Shakespeare. Sure, I got an A+ in “Shakespeare and his Contemporaries” in a third year English course at York University, but my career success in no way relies on that grade. It never will either, but I draw upon the sum of all the experiences I added along the way to practice the comprehensive professionalism that has enabled me to run the Magnetic Memory Method Mission for nearly a decade. What’s your vision? Focus on that and the grades will surely follow. 7. Automate Accountability (Social Engineering for Students) There are at least three levels of accountability: Accountability to yourself Accountability to another person Accountability to a group Sadly, some people don’t even practice one of these layers. And no doubt: effort will be involved and that will scare some people away. But what if there was an easy way to “set and forget” accountability? There is! If you’re going to be accountable to yourself, I recommend The Freedom Journal. Other journals will do, but this one hel…

Full show notes at the publisher

5 Proven Visualization Reading Strategies For Comprehension And Memory Aug 10, 2020

Show notes

The reason why nearly every visualization reading strategy fails is simply this: Visualization is not about seeing pictures in your mind. It’s about multisensory visualization based on a strategic process with a well-defined outcome — better comprehension and memory. If you’re tired of Googling “reading strategies visualization” and finding the same ineffective talk about creating “pictures in your head,” get ready for the real deal. Here’s what this post will cover: What Is Visualization In Reading?3 POWERFUL Benefits of Visualizing While Reading With KAVE COGS5 Easy to Implement Visualization Reading StrategiesThe Ultimate Visualization in Reading Tactic Let’s get started. What Is Visualization In Reading? Visualizing text while reading is just what it sounds like: mentally picturing images and ideas as you read. Simple, right? Not so fast! For example, how do you “see” the concept of visuality itself? Chances are, so many possible answers emerge that the visualization of visualization quickly falls apart. Then there are those with aphantasia — these are people who are said to not have a “mind’s eye.” Yet other people actually see text versions of the words they hear. It’s called ticker tape synesthesia (and is very rare). The fact of the matter is that there are many kinds of mental imagination, and to reduce visualization down to “pictures” is simply false. Instead, it can be any of these imaginative processes: Kinesthetic: imagine the feel and weight of binoculars and how they feel when you put them to your eyes. Auditory: hear the sound of an electronic microscope zooming in on a subject. Visual: specifically imagine the color of a camera’s metal and plastic parts, or how the light bounces off its surfaces. Emotional: imagine how it feels to see a loved one again after a long time apart. Conceptual: think about the concept of something being visual, perhaps by imagining the word itself appearing on a screen. Olfactory: imagine the smell of rain after you’ve heard distant thunder and seen a lightning clap. Gustatory: imagine the taste of that same rain. Spatial: think about the size of your vision in terms of how far you can see or how big objects are relative to one another. To remember all of these options, think of the words “KAVE COGS.” Then, whenever you read, move through each step strategically in order to make sure you’re using multisensory visualization. The next step is relational, which makes any word instantly multi-sensory by creating associations. Let’s take a well-known example: “Life changes fast. Life changes in the instant. You sit down to dinner and life as you know it ends. The question of self-pity.” — The Year Of Magical Thinking, Joan Didion The first thing to do here is focus on the first word and think about images that relate to it. For example: life cereal – life magazine – the tree of life. Think of as many as you can in the beginning and run them each through KAVE COGS. Then think about change. You might bring to mind a handful of coins or magicians you’ve seen who quickly change their uniforms. Again, run your choices through KAVE COGS. “Fast” offers many options — and to give you an example of the conceptual mode from KAVE COGS, you can think about the practice of fasting. Keep going until you’ve completed each word of the Didion example (or an example of your choice). With practice, you’ll be able to select keywords from sentences, find associations for each, and run them through the multi-sensory tool I’ve shared. Next, let’s examine the positive impacts of doing this. 3 POWERFUL Benefits of Visualizing While Reading With KAVE COGS With a visualizing comprehension strategy like KAVE COGS in place, you’ll soon experience the following benefits: 1. Greater Focus Having the ability to seize upon every word simply by creating an association and running it through KAVE COGS means you always have a way to keep concentrated on a text you’re reading. If you find you want even more granular “hooks” while reading, you can create associations at the level of the letter using the pegword method. As learning expert Dr. Erica Warren demonstrates, this kind of visualization has been cited as useful for focus as far back as Aristotle circa 384 BCE. 2. Greater Memory When you tap into all of your sensations as part of how you visualize text, you’ll remember more. For example, “Life changes fast” leaps instantly to mind because I can taste the cereal, feel what it’s like to change clothes quickly, and have the taste of that first morsel of food following a period of fasting. The tactics on this page are just one reason scholars Bob Algozzine and Patricia Douville urged teachers to use mental imagery across the curriculum. But you don’t have to be a student — anyone can benefit. 3. Greater Comprehension When you have a reading comprehension strategy like multisensory visualization in place, you’re going to understand more. This will happen because when your focus goes unbroken and you can remember through association, your brain percolates information better. The better your memory and concentration, the more you can compare and contrast ideas. Pro tip: Make sure to set aside time just for reflection. A lot of people simply consume information through reading, but without active recall efforts, you’re less likely to understand the material. I suggest writing summaries of everything you read to promote better understanding. Why does this work? Largely because we’re tapping into what the memory scientists Lockheart and Craik called “the levels of processing effect.” They basically showed that approaching information from multiple angles led to deep processing instead of the typical shallow processing that holds so many learners back. Now that you know why it’s beneficial, let’s look at a few ways you can implement a visualizing comprehension strategy. 5 Easy to Implement Visualization Reading Strategies Now that you know the basics, here are some suggestions for how to put it into practice: 1. Use a Bookmark Write KAVE COGS down on an index card and use it as a bookmark. It will help remind you to use the strategy while reading. Or if you read from ebooks, put the card on your wall or anywhere you’re likely to see it. You can also use a Memory Palace to memorize the formula. Here’s how you can learn more: And once you’re comfortable using Memory Palaces, you can move on to the next step. 2. Start Small Now, you might be thinking… “Start small?… How is that a strategy?” Given that so many people overwhelm themselves by taking on everything all at once, being selective and breaking things down really is strategic. To do this, start with just one sentence. To ease your way in, count the words and then get an image of the number in your mind. Then think of something else that has that number. For example: if you count four words, you could think of The Beatles, a music group of four members. Then continue with the first multi-sensory mode: Kinesthetic. Really explore it before moving on to the next. 3. Exercise Your Brain Complete regular visualization exercises and sensory memory exercises. 4. Mind Map Mind mapping is a fun and easy way to keep notes visually. As you capture each idea on the page, run it through the KAVE COGS formula. You might want to assign a color to each so you’re able to spot the precise visualization at a glance. For example: Kinesthetic = Kiwi greenAuditory = Apple redVisual = VioletEmotion = Eggplant purple, etc. The use of colors might seem like an additional step that isn’t worth the time. However, as reported in Prospects for Scientific Visualization as an Educational Technology by Douglas N. Gordin and Roy D. Pea, adding colors helped learners perceive and understand information far better than black and white readouts. For more help with mind mapping, please check out this detailed video playlist: https://www.youtube.com/playlist?list=PLkZ2FGJhR5R8eS3kyuOwCTb47O72iyc-j But it’s not just video that’s helpful. 5. Create Written Summaries Spending 5-15 minutes writing out everything you remember from your reading by drawing upon your multi-sensory visualizations is one of the best strategies. To start, sit with a blank sheet of paper and your pen or pencil. Write down the title of the reading. Then let the first thing that comes to mind arise — do this without writing first. Then write out the details. You don’t have to lay out the information in any particular order of importance. The exercise is just to call back to mind what you remember and lay it out in your own words. You can also revise or rewrite your summaries. For example, I wrote many summaries on large index cards when researching my Ph.D. dissertation. Later, I rewrote many of them into my dissertation itself. Because my reading strategies visualization tactics were solid, I automatically remembered more and understood everything with greater depth. And the best part is that you’ll find you understand things with greater humility too. When you find that you can’t remember details, you can go back and fill them in. Or, you will benefit from bumping into the limits of what you don’t know and carry on with other books you need to read. The Ultimate Visualization in Reading Tactic At the end of the day, if you put just 10% of KAVE COGS to practice in your reading over the next 90 days, your visualizations skills are going to dramatically increase. I personally read a ton of information that most people would consider “dry and boring.” But the truth is that when you can dig into each letter of every word and find a ticket to your very own “Mental Disneyland,” there will never again be such a thing as dry or boring in your reading life. And remember, the Memory Palace is the by far the best of all possible strategies, especially when combined with visualization meditation. When you get really good at it, you can use each page as a Memory Palace. To do that, you want to not only create associations for each word, but also each number. This is a fairly advanced tactic, so I suggest everyone start with the ideas I’ve shared here first. So when you’re ready for more, dive into the Magnetic Memory Method world — starting with the free memory training.

Full show notes at the publisher

How to Improve Concentration: 15 Proven Tactics Aug 05, 2020

Show notes

If you want to concentrate better, you probably think it’s going to take a lot of work. After all, your brain probably feels as limp as lettuce. Mine used to be pretty soggy too. But after I learned what I’m about to teach you on this page, it has become laser sharp. Even with chronic pain and mental health issues, I’ve improved my concentration enough to participate in memory competitions, learn languages and even give a TEDx Talk. The best part? You can easily practice every concentration exercise I’m about to share. Here’s what this post will cover: How Focus WorksHow To Improve Your Focus: 15 Easy And Fun Strategies1. Assess Where You Are2. Stop Asking Search Engines3. Meditation and Mindfulness4. Memorize Information5. Choose Long-Form Content6. Invest In Ad-Free Content7. Play Games That Improve Concentration8. Practice Sleep Exercises9. Get Into Nature10. Coffee and Dark Chocolate11. Mind Map12. Let Go Of Outcomes13. See More Friends, More Often14. Have A Vision And Long-Term Missions15. Seek Complexity and Question SimplicityChallenge Your Concentration Daily For Best Results Let’s dive in! How Focus Works Your brain actually operates in at least two different “zones” of focus: Default Mode Network Task Positive Network The DMN is slow, plodding, and constantly tricks you into thinking about your past and future. Worse, it keeps you daydreaming about an alternative future that does not and cannot exist. What a waste of time! As happened to me, lingering in this mode has been scientifically proven to keep you bogged down and depressed. That’s why I’m so glad I learned how to get into the Task Positive Network on demand. Basically, this is the part of your brain that creates those dynamic experiences of flow. You know the kind: When time passes without you noticing and you feel amazing. You’re completely focused on the present moment and enjoying everything – like when you’re on a first date, riding your bike through a fun park, or playing a stimulating game. If you want to instantly fall into this incredible feeling of focus, keep your eyes glued to this page. I have science that backs up everything I’m about to share with you. And the best part is that all of these focus exercises are fun and easy to complete. How To Improve Your Focus: 15 Easy And Fun Strategies Let’s break down all 15 strategies in detail. 1. Assess Where You Are One of the problems people face is that they haven’t got a concrete description of the problem. As physicist and science educator Paul Black has shown, self-assessment is a major key to experiencing any kind of development. To keep things simple and fun, get out a piece of paper and rate your daily concentration on a scale of 1-10. (If you don’t like that range, change it to 1-100 or whatever you like). For example, I would rate myself a 9 most days. If I haven’t slept well, it might be a 7 or 8. The point is just to get a sense of where you’re at — then you can journal a plan for how to increase focus immediately. I also suggest you give yourself a series of metaphors. This is a science-backed activity I talk about in my book The Victorious Mind: How to Master Memory, Meditation and Mental Well-Being. I’m not alone in pointing out such science. Nir Eyal talks about similar research in Indistractable (highly recommended). 2. Stop Asking Search Engines (At Least Not Immediately) Some friends visited me in Brisbane a while back. We were talking about music and Richard Marx came up. I started to guess the year and immediately everyone but me reached for their phones to check the year of one of his most popular songs. “Stop!” I urged them. “Let’s try to figure it out and exercise our brains a bit.” We did and we came very close to nailing the exact year. I was actually right the first time, but second-guessed myself by one year. Constantly looking things up has led to something called “learned helplessness.” Martin Seligman and Steven Maier are two of the first scientists to study the problem. It’s really insidious because the more you train yourself to look up answers, the more likely you are to: Continue looking up answers you probably could find in your memory if you spent a bit of time practicing active recall Blaming your need to look things up on bad memory The truth is, your memory probably isn’t as bad as you think. It’s just lacking exercise. The next tip will help you catch yourself looking things up and start using your brain more often. The benefits will astound you. 3. Meditation and Mindfulness Meditation is essentially a practice and mindfulness is the result. You’ll be more aware of your environment and the thoughts rolling around in your head. In other words, you’ll spend less time in the Default Mode Network and more time in the Task Positive Network. This is useful because you start to realize that you are not your thoughts. You are more like the conscious witness to your thoughts. Or to put it another way, your thoughts are like clouds in the sky. They need each other to exist, but the sky serves as the field clouds move across. It’s still the sky, even when there are no clouds in sight. When your conscious experience becomes as clear as the sky, you’ll notice those clouds of thoughts a lot more. As a result, you’ll catch yourself reaching for your phone for quick answers. Then you can stop and at least try to bring the answer to mind. For example, with the Richard Marx song, I guessed what grade I would have been in when it came out, figured out my age, and deduced the year from there. This simple activity provides tremendous brain exercise that will help you focus better. And now you know how to be more aware of opportunities to practice it. 4. Memorize Information Frankly, it breaks my heart when I see people claiming that memorization isn’t necessary anymore in the age of the smartphone. Nothing could be further from the truth! If you want to improve your focus, you need to commit information to memory. Doing so also provides the path to understanding information better. Or you can take up language learning, even opting to learn more than one language at a time. If you need help with memorization, just give the following a try: Register for the free training yet? Good! Let’s keep going. 5. Choose Long-Form Content Every day people ask me to make shorter videos and podcasts. The answer is firm no. Look, there’s a time and place for short videos and thin books. I engage with them too. But the tough love reality is that the more you snippetize information, the more you’re cutting off your concentration and focus skills. Do you doubt what I’m saying? Check out What Reading Does For The Mind by Anne Cunningham and Keith Stanovich. They have shown that reading TONS helps everyone of all ages. An early start really matters, so get started today… Make it a habit to read long books, watch long videos, and go for long walks to listen to two- or three-hour-long podcast conversations. If you know how to memorize information on the fly, you can memorize the key points as you go using the surrounding environment. 6. Invest In Ad-Free Content Do you like Spotify? YouTube? Me too. But those ads they keep shoving into the music and educational content you’re trying to enjoy? It’s disastrous for your concentration, and studies have shown it can take up to 25 minutes to get back to your original train of thought after an interruption. Some scientists have called the problem “infomania.” The worst part is that ads can be so frustrating that they cause you to click away. Then you wind up spending even more time floating all over the Internet, far from the original long-form experience you were trying to have. The solution? Invest in the subscriptions that eliminate ads from your favorite streaming platforms. Try it for 90 days and I’m sure you’ll agree your concentration abilities have increased. Plus, research shows that people hate ads. Why on earth would you invite hatred into your life when you can spend a few bucks to eliminate it? 7. Play Games That Improve Concentration If that’s computer games, by all means, have at it. However, many of us are going to need to get offline to benefit. To help you out, I’ve gathered a ton of the best brain games for adults for you (online choices included for those who aren’t ready to make a change yet). 8. Practice Sleep Exercises A lot of people know about robotic sleep routines. You know the kind: have a sleep ritual, brush your teeth at the same time every night, etc. But does anyone really live like that? Try this instead: Have a solid computer curfew. It can be general. Read for 1-2 hours before bed, meditate, and then lay down on your back. Breathe in and out in a relaxed manner and do not move for as long as you can. This is a yoga posture called Shavasana and it is powerful for people who lack concentration. For me, the trick is to not “try” and fall asleep. I’m just laying for the sake of practicing not moving. Usually, I’m fast asleep and awake again after a fit 6-8 hours of sleep. I then repeat the computer curfew by not turning any devices on until I’ve meditated again and read for an hour or so. The best part about Shavasana is that it’s a great way to practice concentration while you’re resting. It’s kind of like reverse psychology too, as you focus on not moving instead of falling asleep. It’s an awfully tiring thing to do! 9. Get Into Nature Did you know that the color green makes you more creative? When I learned about this, I instantly realized that I had no plants in my writing space and experimented with adding a few. To be honest, I’m not sure it made an impact, but I do make a point of getting out into nature a few times a week, ideally once a day. Fortunately, there is a ton of green in my neighborhood, as well as water. Isn’t it just common sense that fresh air and the calm of natural environments can help improve your concentration? Get outdoors more and enjoy aspects of the world that aren’t filled with news alerts and cars whizzing by. 10. Coffee and Dark Chocolate People like to argue endlessly over the latest scientific report. One day coffee and chocolate are unhealthy, the next day they’re both manna sent from heaven. Health particulars aside, both of them are known to improve concentration. And if you get really good dark chocolate that hasn’t had the active ingredients baked out of it, the antioxidants in cacao have been shown to help students improve their test scores by as much as 25%. Dr. Scott A. Small has shown similar results with aging study participants who tested chocolate’s benefits for memory. 11. Mind Map My friend and fellow memory expert Tony Buzan worked hard throughout his career to promote what he called “Mental Literacy.” Mind Mapping was one of the most important tools he recommended for making sure you had enough imaginative and creative space in your mind to be truly “literate.” Source Of course, there are many different ways to mind map, but I like his version the best for a few reasons. For one thing, he offered ten laws, all of which lend themselves to the diffuse thinking benefits we’ve already discussed. Second, you’re using multiple colors on large sheets of paper. This aspect of size and materiality not only exercises your spatial memory in a way that apps cannot — it also helps build your figural memory and allow you to compare and contrast ideas at a glance. Finally, mind mapping can be used for multiple outcomes, ranging from business planning to language learning. It’s an incredible tool and I suggest you spend a good 90 days learning and practicing this skill. Your concentration will improve. 12. Let Go Of Outcomes A lot of people want to know they will be successful before getting started on developing new skills. The problem is… no one gets to know the future. According to the Growing Block Universe hypothesis, the future doesn’t even exist yet — and learning about it will definitely stretch your concentration!) Not everyone gets hung up on the need for certainty, but those who do will benefit from spending some time on weeding it out. It’s not that it’s harming their concentration. It’s that waiting for the certainty you will succeed amounts to focusing on the wrong things. You might need to work on a personality trait psychologists call “openness” or openness to experience. I’ve had to work on my own lack of openness a lot in my life — and I’m glad I did. It was meditation and mindfulness that ultimately helped me see how closed I was to different exercises that were highly likely to help me the most, so the tactics I teach in The Victorious Mind might be your way into greater openness too. 13. See More Friends, More Often Socialization has been shown to reduce incidents of dementia. Why might this be a predictable outcome? For one thing, conversation challenges our memory and critical thinking skills. Such activities preserve “memory reserve” or “cognitive research.” To explain how, I interviewed scientist Christine Till. Her research has shown that it is not online brain games that help improve concentration and memory, but the follow-up with personal coaches for those who incorporate those aspects of brain training. Theoretically, you can get the same brain benefits from playing bridge, Monopoly, or just having a good philosophical conversation with a friend. Add in a long walk and a few cafes for even better results. 14. Have A Vision And Long-Term Missions No one can be an expert in everything. In fact, it’s hard enough to be an expert in just one thing, and really accomplished individuals will usually be so humble, they hide their expertise. That’s a good thing in the end because none of us know what we don’t know and real scientific living always delays final judgment on the status of all facts. However, you can instantly improve your concentration by choosing and setting up long term learning goals based on the kinds of research that will lead to personal expertise. Michael Nielson talks about the importance of integrating research into your life proactively and with vision. As he points out: A vision is not something you develop overnight. You need to work at it, putting time aside for the process, and learning to integrate it into your everyday life. It’s a challenging process, but over the long run it’s also extremely rewarding. History shows that great actions usually are the outcome of great purpose, even if the action that resulted was not the original purpose. I know it can be hard to figure out what you should research, but to give you some examples from my own life, I spent six years researching friendship for my dissertation. I’ve spent three years just researching Advaita Vedanta (the philosophy, which is not to be mistaken with the spiritual tradition). I am now hard at work researching Hermeticism and its relationship to memory. Memory itself is now a nearly twenty-year research mission I’ve been engaged in. Am I an expert in any of these areas? Hardly — and that’s not false modesty. I’m researching these areas as missions to support a vision for many different reasons. One of them is simply the self-serving outcome that focusing on large research projects improves concentration. Examples other than the philosophical research projects I personally choose include: Learning a language Learning a musical instrument Learning history (and, for example, memorizing the presidents of a country as you go) Learning to draw Learning bushcraft Learning a hard science like physics or astronomy Why does it work? Well, limiting your zone of focus does not mean you’re necessarily excluding other topics. In reality, there is so much overlap between ideas. The problem is that if you never verse yourself well enough in one area of interest, you simply won’t see the connections when you explore the next area. That’s why spending longer periods of time as a specialist is essential to becoming any kind of generalist. You need a wide enough contextua…

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How To Increase Focus: 7 Ultra-Fast And Science-Backed Tips Jul 31, 2020

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Zoning out sucks, doesn’t it? You’re sitting there, wishing you can concentrate, wishing you knew how to increase focus on demand … and yet … your mind is just dancing all over the darn place. Well, if you want to know how to improve focus and concentration so you can finally get those important things in your life done, the step-by-step process is quite simple: Get started by optimizing your environment, work on your body and start understanding how memory is involved in shaping your focus. There are nuances to those three steps that I’ve learned over the years as a PhD and full time memory researcher, so please make sure to read the entire post for all the details so you can enjoy rapid progress. Here’s a Table of Contents for you: Everything You Need To Know To Increase Your Focus The Fastest Way To Improve Your Focus How To Increase Focus With These 3 Quick Environmental Hacks How To Improve Focus By Concentrating On Your Body: 4 Simple Tips Want To Put These Instant Focus-Boosting Strategies To Work In Your Life? Ready to boost your focus? Let’s get started. Everything You Need To Know To Increase Your Focus If you want to skyrocket your focus we need to start with the fundamentals first. Buckling down so you can get things done is not just about this mysterious thing we call “focus. It’s also about developing rock-solid mental skills that allow you to learn, memorize and recall anything. The process truly centers on memory because getting into focus draws upon a part of your psychological makeup called procedural memory. This means that in order to increase your focuse, you have to take action and start rewiring the brain consistently so that future focus-boosting actions start to take place almost automatically. https://www.youtube.com/watch?v=Y-zTkA8MW2k Here’s the deal, especially for people who regularly read this memory improvement blog: Without good focus, no matter how much time you spend using mnemonics or walking through Memory Palaces, very little will stick. Why? Because focus is to memory and attention what a key is to a lock. Yes, you can always force-open a lock. But it’s easier and smoother and faster with a key, don’t you think? As with increasing memory, far too many people get this point about focus wrong. They think it has to do with willpower. But willpower has been proven not to work: https://youtu.be/phhMItNvOac The Fastest Way To Improve Your Focus Meditation is great – and it’s probably where you think all of this is going. Don’t get me wrong. Its benefits are multiple and well proven. It helps improve concentration, mental and physical health. Even better, meditation keeps you young and happy. There is a downside to meditation though. It can take time to see the benefits. Plus, you need to commit to at least 4, 15-minute sessions per week. Well worth it, but not necessarily the path to instantaneous results. You have more pressing questions: What about that neuroanatomy revision for the exam tomorrow? Or the German phrases you need to memorize for your trip next week? Meditation is great and you should continue practicing it if you’re already doing it, but for all those moments when you need a quick focus fix, here’s my best tip: How To Increase Focus With These3 Quick Environmental Hacks As great as meditation can be for increasing your focus, it’s not everything. So what else works? Making changes to my environment has been one of the quickest way to make an impact and offered the most bang for my buck. When it comes to making space work best for you, here are some of my best tips. 1. Create A Comfortable Workspace First, to focus on work better, improve the ergonomics of where you want to boost your concentration. Make sure your desk and chair are at a comfortable height so you don’t strain your back. Often a simple thing such as a small cushion or a rolled-up towel to support your lower back is enough to fend off that back soreness interrupting your workflow. Adjust the position of your computer and any other work tools you use. The optimal set-up for your desk space includes your monitor being at arm’s lengths away from your eyes and your wrists and hands on the keyboard straight at or below elbow level. These little tweaks will help your body stay comfortable at work. Check out this Mayo Clinic article for more info on office ergonomics. 2. Eliminate Noise Noise is another vital element of work environment many people don’t appreciate the effects of. Noise is not only a powerful distractor, but also forces your brain to do additional work by ignoring it. If you’ve ever worked in a noisy environment, you know how tiring this can be. Eliminating or minimizing noise in your environment can reap immediate benefits for your focus and memory. You don’t need complete silence, but at least try to minimize/eliminate conversations and anything that resembles conversations around you. These are real focus killers, because our brain is wired to tune in to conversations (in case there are some survival benefits to it). Conversations and fragments of conversations come from many sources, For example: Colleagues Friends Family Passers-by Radio Whether these tidbits of gossip and other verbal diarrhea float in through the window, an open door or thin walls, they will keep your brain busy trying to make sense of the fragments. As a result, your focus and memory powers will be affected. Music needs special attention, because music evokes emotions, and emotions, positive or negative, affects the learning process. That’s why many people find music helpful in the learning process. If you have found music that helps you memorize better, good for you. If you’re still looking for the right music, be mindful that evoking emotionally powerful memories can hurt your learning process, too. And if you like to listen to music with lyrics – just mind that conversation effect: don’t add any more work to what your brain is already doing by trying to tune into the lyrics and understand what they mean. If you don’t have your own office/study room, don’t despair. There are a number of simple devices that can help. The easiest thing is to get a pair of noise cancelling headphones or earmuffs. White noise may also provide a solution, albeit not a permanent one, as white noise can be tiring in the long run, too. I’m writing this post in our dining room (I don’t have an office at home) while my husband is watching Hunger Games in the living room next door. I’m generally sensitive to noise and get distracted and tried by it, but the fact that the dehumidifier is on and it’s loud really saves the day for me. Before I finish talking about your environment, let me mention one more powerful trick to improve your focus immediately. 3. Manage Technology So That It Doesn’t Manage You Turn technology off. Yes, technology can be helpful when it comes to learning and work productivity, but if you don’t manage technology, it will manage you. I’m not telling you to go ‘off the grid’ completely, but you can boost your concentration and ability to memorize by simply turning off all the notifications. Or, as I suggest in my post about Learning Mandarin Chinese , I don’t even turn any computers on until you’ve got your most important memory goals completed. How To Increase Focus By Concentrating On Your Body: 4 Simple Tips Now that I’ve told you about fixing your environment, it’s time to talk about fixing your brain, right? Nope. I’m sure you’ve heard about all sorts of exercise to improve your brain powers. But did you know that one of the best strategies for a sharp mind has nothing to do with those ‘mental workouts’? I can’t emphasize this enough: Two years ago, I was struggling with focus. My memory was shockingly bad and I was constantly fighting tiredness. At that time I was doing research for one of my online courses and discovered a book by John Medina called Brain Rules. This is an excellent book, well written and full of useful, evidence-based stuff. 1. Get Good Sleep Among many other strategies, Medina emphasises the immense mental benefits of sleep. It’s well known that sleep improves our memory, and it bears repeating that sleep deprivation affects also your ability to concentrate. Worse, if you’re not sleeping well, you’re eroding your ability to think, problem-solve and succeed at many other tasks. One sleepless night impairs your performance as much as having 0.1% alcohol in your blood (which is above legal driving limits even in the most liberal countries). This is what happens when you don’t get enough quality sleep before your exams. So if you want your mind to be sharp, your wit quick and your thinking top-notch, don’t skimp on your zzzz … And if you happened to sleep badly last night and you can feel the effects of it – take a power nap. Power naps are 15-20 minutes long naps aimed at ‘resetting your brain’. You may need to find your own sweet spot, but generally it is recommended not to exceed 30 minutes, so you don’t enter the deep sleep phase as this can make you feel groggy and sluggish. Set the alarm, sleep in a quiet, dark room or use an eye mask, make sure you warm and comfortable. 2. Exercise On top of keeping you physically well and happy, exercise can also improve your mental performance. And it happens in two ways: By increasing the flow of oxygen into your brain. By boosting the creation, survival and resistance of your brain cells. In a nutshell, exercise is the cheapest and easiest mental enhancer available. And I experienced it myself. Those 2 years ago, having read about the benefits of exercise, I decided to get back into regular running. And once I started running, my concentration, memory and thinking powers improved quickly. The takeaway: If you’re still hesitating if you should go for a walk or work out tonight – just get on with it. Do it for the health and happiness of your precious mind and memory. 3. Destroy Procrastination Procrastination is a massive killer of productivity. From bills unpaid on time, to Christmas gifts bought at the last minute, to time spent on playing games, or watching stupid programs/videos instead of preparing for tomorrow’s exam or that crucial presentation. We all procrastinate. But do you know, what your favorite procrastination monster is? I don’t mean what you do when you procrastinate, but why you procrastinate in the first place? If you don’t, I recommend next time you procrastinate, explore the underlying issue. Once you understand that, you can apply a targeted solution.. I’m going to make it easy for you. Here are the 7 most common reasons why people procrastinate: Fear of failure or success Perfectionism (which is usually p.1 in disguise) Feeling overwhelmed by the task Lack of /insufficient interest or motivation to do the task Skill or knowledge gap Disorganisation Internal (thoughts or emotional state) Explore your underlying reasons for procrastination by asking yourself why you’re doing what you’re doing instead of working on what you should be doing. Keep asking why (usually 5 times is enough) until you get to the bottom of the problem – or until you reach one of the reasons listed above. Why should you investigate the roots of your procrastination? Because, the better you understand your problem, the more targeted solution you can put in place to address it. And this is the point many people miss: Jumping from one ineffective/partially effective anti-procrastination strategy to another. Don’t waste your time and energy on strategies that are unlikely to address your problem. Diagnose your problem and apply the right strategy. 4. Discover Your Inner Drive Remember what I said at the beginning? Motivation is flimsy. Get over it and get on with your life. Now, you might be thinking: These tricks sound clever. But surely, we need something more substantial to carry us through all those days, weeks and months filled with stuff to do? If not motivation, what should I rely on then? Well, let me get this motivation bit straight. If you want to get somewhere where you want to get – not to a random anywhere, you need motivation. But since you’re reading this, you already have motivation. Motivation to improve your memory, your mental performance and probably – also your life. Because these are all self-improvement goals. And that’s awesome. You know what you need, you’ve done some research to identify what may help, you’re reading, digesting it and maybe even implementing. That’s a lot, actually. So in my books, this means you’re motivated. And even if you haven’t started implementing any of the advice on this page – it still doesn’t mean you need to ‘motivate yourself’ to get there. No. We’re all driven by some type of motivation, whether extrinsic, like money, praise or avoidance of punishment, or intrinsic – autonomy, mastery or purpose. Most of us have a mix of things that make us tick, but often there is a dominant one – one motivational driver that lights your fire. I suggest you find out what it is. Because, honestly, if you know what lights your fire, you’ll be always able to put the right fuel into your motivational tank and get where you want to get without having to ‘motivate yourself’ again and again. I recommend you read Daniel Pink’s great book: Drive. The Surprising Truth about What Motivates Us. If nothing else, watch his TEDTalk, The Puzzle Of Motivation: https://youtu.be/rrkrvAUbU9Y It’s awesome to always feel motivated to do what you need to do, but sooner or later you’ll end up feeling like you’d rather play your favorite game, watch silly cat videos, or clear your desk. The best way to prevent it from happening is to create a system that runs on autopilot. This is the way I get my writing done – my book(s), guest posts, emails, etc. Even this podcast was written using my system – a system that makes me do what I need to do even when I don’t feel like it. Systems are reliable, repeatable and run on autopilot. They require some time and effort investment upfront, but once set up, they run automatically, without fuss and extra cost. I can talk for hours about building productivity and habit systems, but let me give you a few juicy tips. Want To Put These Instant Focus-Boosting Strategies To Work In Your Life? You now know why you want your focus to be laser-sharp. This insight will fast-track your journey to your memory goals and help you become a powerful learner. Whatever the dreams you’re pursuing, laser-sharp focus will make it easier and faster to achieve. It may seem like focus is a skill that takes a long time to develop and a lot of effort to perfect – and yes, traditional approaches, like meditation and motivational strategies indeed take time and practice before you can reap the rewards. But with a bunch of smart tricks that truly improve two levels of intelligence, you can quickly turn your overwhelmed by distractions and defeated by procrastinations mind into a powerful machine that you can turn on with a flick of a button. Speaking of increasing your level of intelligence, if you’d like more help focusing, complete my free memory improvement course: It gives you four video lessons and worksheets that help you discover special techniques that will boost your focus on demand. This the same technique that helped me increase the power of my memory so I could complete my PhD. I also used it to help while studying languages. The challenge itself will exercise your focus, so dive in, enjoy and make it happen. Focus is yours to shape!

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Visualization Meditation: 9 Benefits and Techniques (With Examples) Jul 29, 2020

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You’ve experienced obstacles in your visualization meditation practice, right? I sure have, but I persisted and eventually found ways to break through all my blocks. But without any practical guidance, my progress took far longer than necessary. That’s why on this page, I’m going to share my best tips for visual meditation. The exact way to make substantial progress may surprise you. Here’s what this post will cover: What is Visualization?5 Incredible Benefits of Visualization4 Steps to Visualizing Through MeditationMeditation and Visualization, Simplified Let’s get started. https://www.youtube.com/watch?v=Tp3XNzfMA88 What is Visualization? We usually think visualization is about mental pictures. It is, but that’s just scraping the surface. And stopping at the visual level is why so many people get stuck. For example, did you know there’s something called aphantasia? It means not having a mind’s eye. I’ve been in this world, and yet I could still visualize while meditating. How? By using a full range of “Magnetic Modes” to experience multisensory visualization. We’ll talk about these visualization modes below. But for now, it’s important to consider what we get from going past pictures to multisensory visuals. 5 Incredible Benefits of Visualization There are a handful of important benefits a visual meditation practice brings. 1. Digital Fasting Boosts Memory Time away from devices creates mental focus, boosts concentration and extends attention span A lot of people look for visualization apps. In many cases, that’s going to be counterproductive. Instead, you get more benefits from leaving all the devices behind. I call this Digital Fasting. I try to get in at least one per day. Personally, I go to the local campus, sit on a bench, close my eyes, and visualize. By spending time visualizing with full knowledge that nothing will interrupt you, you’ll not only improve your mental imagery skills. You’ll also expand your attention span. Plus, the walking back and forth from your chosen meditation area gives you exercise and encourages diffuse thinking. As Alex Pang notes in his book Rest: Why You Get More Done When You Work Less, many of the most productive authors and inventors visualized while walking. It was the walking itself that helped them come up with so many great ideas. 2. Creative Problem Solving When you visualize in a multi-sensory way, you practice what you can think of as “mental rotation.” You literally spin a problem around in your mind so you can see it from multiple angles. In the 13th century, Ramon Llull created a process called ars combinatoria that used visualization as a kind of mental machine. Not much is known about it, but one aspect seems to have involved thinking through a series of metrics. For example, you would think about how much something weighed, its length, width, color, and other aspects. Merely running through these characteristics helps the mind consider problems in a way that is not possible without multi-dimensional visualization. The 40 Triz Principles are a related, modern manifestation of this approach to visualization. You might look at something like this and ask, “What the heck does this have to do with meditation?” Please revisit point one and think of all the problems that people solved when they went back to first principles about certain problems and took a walk to “rotate” the various dimensions in their minds. 3. Encourages Deep Relaxation So long as you don’t place pressure on yourself, the benefits of visualization will shine clear on their own. But if you find yourself unable to ease into it without expecting a particular outcome, you can start by visualizing yourself as relaxed. You can imagine your own body using multi-sensory tools and then imagine each part relaxing. For example, you can visualize a warm blanket easing all the muscles in your feet, then your calves, thighs, lower back, etc. And by using a visualization of relaxing yourself, you get to meditate and practice meditative visualization at the same time! 4. Visualization Combats Negativity As I shared in my TEDx Talk, I think of negative thoughts in terms of the “like/dislike monster.” https://www.youtube.com/watch?v=kvtYjdriSpM Sure, that ancient image is a bit silly. But that’s the point. Visualizing attachments as a kind of dragon-like monster instantly helps me neutralize unwanted thoughts. In other words, you can use positive thoughts to get rid of unwanted ones through visualization. 5. Provides Emotional Stability When you practice visualization consistently, you have mental images you can revisit on demand. The more you practice, the more tangible they will be for you, leading to great mental strength. For example, when I went to defend my Ph.D. dissertation, I relaxed by mentally visiting my favorite bench near Lake Ontario. Although I was sitting outside the examination room in the Vanier College building of York University and should have been shaking in my boots, I wasn’t. Instead, I had my bike on its kickstand and was laying on the bench beneath a warm summer sun. I could hear the water lapping at the shore and felt a light breeze. It was bliss in the midst of a nervous moment and I took that emotional stability with me into the examination room. After the committee grilled me for two hours, the head examiner told me, “The only guy cooler than you is Miles Davis!” I told him that I really owe it all to the guided visualization meditation that I created for myself. And you can learn how to do it yourself quickly and easily. Here’s how. 4 Steps to Visualizing Through Meditation There are 4 steps to take on your journey to guided visualization. 1. Learn About Multi-Sensory Visualization Remember this code: KAVE COGS. I use this simple to remember acronym to help me go through my visualizations in a structured way. Kinesthetic Auditory Visual Emotional Conceptual Olfactory Gustatory Spatial It’s a lot like ars combinatoria applied to meditation. For example, I gave you a sense of it with my Lake Ontario meditation. I feel the physical sensation in my imagination of the wind and warmth from the sun.I hear the waves.I don’t see much in my imagination, but I still get something like a mental picture of the sun and the blue sky.Then I make sure to remember calm and peaceful emotions visiting the lake in Toronto always made me feel in my heart and mind. Using concepts is a bit trickier to explain, but one of the simplest is the fact that it’s Lake Ontario, not some other body of water. It’s also in Toronto, a place where I have lots of history. Next, I think of the taste of water from the water bottle I used to always have bolted to my bike.I smell the water and finally think of the spatial elements.I’m talking about the length of the bench. How thick the wood was and how heavy it must have been. It might sound silly, but it’s actually the path to deepening the experience of the visualization meditation. Finally, I sometimes add spatial factors like how long it took to ride my bike to the lake and how far away the CN Tower appears in the distance. All of these factors combined really pay off when you practice them consistently and as a package. 2. Have a Regular Meditation Spot and Time of Day I’ve already mentioned my current favorite meditation area. There’s good reason to believe that visiting the same places to meditate “anchors” your practice. By this, I mean it’s a lot easier to settle in quickly by conditioning your mind to fall into the practice when you ritualize the location. Ultimately, you want to be able to meditate anywhere, but it’s an ability you’ll sooner develop in bulletproof fashion by keeping a regular time and place than if you constantly randomize everything. As they say, failure to plan is planning to fail. There’s great wisdom in that when it comes to getting the most out of relaxation visualization in particular. In my own practice, I don’t get out of bed in the morning without visualizing first. That makes it less critical when exactly I go outside to walk and meditate. But I still try to make sure it’s before noon to keep a regular pattern. 3. Pick an Object or Text Franz Bardon describes a powerful object-based meditation in Initiation Into Hermetics. Basically, you picture a clock on a wall. The goal is to hold that clock in your mind as sharply as possible for as long as you can, working up to 20 minutes or more. Personally, I don’t think it’s strictly necessary to go that long. Even 2-5 minutes will do. It doesn’t have to be a clock either — especially since such an object involves movement and sound (if it ticks). You can imagine a vase, bookcase, or a toy you had as a child. Or, my favorite is to use passage meditation. I’ve memorized long-form texts and simply start at the beginning and don’t stop mentally reciting them until I’m done. Currently, I recite four pieces and it takes about forty minutes. Sometimes I recite them out loud, but usually I just do it in silence. I use a Memory Palace, which provides the ultimate visualization meditation because I revisit each and every part of the mental journey where I laid out the words. Here’s the Memory Palace journey for one of them: There’s a powerful and streamlined process anyone can follow to get a Memory Palace working for long-form passage meditation. Another option is to memorize something like the planets and reflect on their position in space for visualization meditations. Alexander Dicsone advocated this practice, something Martin Faulks has recently revived in The Hermetic Art of Memory. Of course, you don’t have to tie your visualization practice to esoteric matters. Even creating an image of Einstein writing E=MC2 on a chalkboard can provide a powerful meditation that offers all of the benefits of above. After all, I’m a scientist myself and don’t for a second want to live without mental imagery that helps create emotional stability and adds stamina to my focus. 4. Journal Your Experience I find that keeping a journal is one of the best ways to learn more about meditation and how to deepen it. Although you certainly can memorize everything about your experiences, I feel it’s best to leave memory free for language learning, names, and other knowledge-based projects. When you journal, you can write out your KAVE COGS and reflect on any ideas or emotions that come up. This is a great way to visualize, even if you have aphantasia. Just the other day, I was meditating in the morning and suddenly a vibrant experience of snow sledding with my dad and brother came up. I made sure to write it down in my 5-year snapshot journal. That way, I’ll not only remember it, but it will come back to me in my handwriting a year later on autopilot. And all without needing an app to remind me. Meditation and Visualization, Simplified After all, isn’t that the goal of a proper visual meditation practice? To have your mind work well without getting ensnared in the world of notifications? I don’t know about you, but I usually find that apps and notifications break my mental imagery, not build it up. Proper guided visualization is something you engineer for yourself. So what do you say? Do you have any steps or resources to add? Or are you just ready to dive in and start visualizing while you meditate? And if you want to learn how to use a Memory Palace to make it part of your visualization meditation, sign up for the free training today.

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Lack of Concentration: 3 Scientifically Proven Remedies Jul 28, 2020

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If you can’t stand your current lack of concentration, don’t worry. There are concrete steps you can take. They will reduce, and potentially eliminate, your problems with focusing. Fair warning: What you’re about to read is unlike anything else you’ll find on the Internet. You see, I once completed a Ph.D. during a time when I swallowed concentration-destroying antidepressants with beer. Yet… I had powerful strategies. Instead of experiencing difficulty concentrating, I was able to laser-focus on large amounts of information I needed to remember for my exams. Then, when I sat for those exams, I was able to recall that information with ease – even though I did not feel very well. In sum, pay close attention to the tactics I’m about to share. I learned them from real-world experience. https://www.youtube.com/watch?v=KwfMHtPgXlE Curious about what this post will cover? Lack of Concentration? Here’s the Solution Proven Remedies For a Lack of Concentration The Science Behind Concentration Problems 3 More Common Causes Behind Your Difficulty Focusing 3 More Strategies for Destroying Your Lack of Concentration Conclusion: Concentrate On Creating Memories Worth Having Ready to get started? Let’s dive right in. Lack of Concentration? Here’s the Solution The first step is to commit. Yes, you need to commit to becoming a dedicated student of focus and concentration. When I first realized that I was having concentration issues, that’s exactly what I did. In my case, I was used to committing to large learning projects. I’d completed a BA and an MA in English literature. Despite all the odds as a student with mental illness, I’d also managed to get into a Ph.D. program. Here’s a quick exercise: Get out a piece of paper and list 2-3 times you’ve accomplished a goal before. It could be completing high school, learning a language, getting a job after submitting multiple applications, or anything that has meaning for you. What you’re looking for is proof that you’re capable of completing learning goals. If you can do it once, you can do it again. Proven Remedies For a Lack of Concentration The second step is to find resources that will help you develop focus and remove your inability to focus. These resources are bound to be different for different people. 1. Meditation One of the most likely sources for most people is going to be meditation. However, you need to understand that there is more than one kind of meditation. Plus, your gender might play a role in which kind might be the right kind for you. That said, you should avoid thinking about meditation as a singular thing. In truth, you want to create a “meditation habit stack.” Literally erase the idea of mediation as a singular thing and start to think about meditations. For example, my meditation habit stack looks like this almost every morning (sometimes I do it in the afternoon or evening depending on my schedule): Stretching Reciting mantras Silent sitting Journaling (general autobiographical journaling plus gratitude journaling) Walking meditation Cold showers (often silently running through meditations as I focus the cold water stream at a spot just below my lower lip) You absolutely do not have to master your meditation habit stack overnight. I’ve been practicing for years and keep discovering new things. You can read more about my exploratory journey in The Victorious Mind: How to Master Memory, Meditation and Mental Well-Being. There are many other sources you can pursue. I would suggest books by: Gary Weber (Happiness Beyond Thought) Shinzen Young (The Science of Enlightenment) Eckhart Tolle (The Power of Now) Greg Goode (Standing as Awareness) Richard Wiseman (59 Seconds) Finally, here are 12 concentration meditations that will put you in the zone. Practice these for the next 90 days and you’ll be amazed by how much your focus has improved. 2. Diet As part of your commitment to removing your concentration problems, you’ll want to do a thorough analysis of your diet. There’s no magic bullet when it comes to optimizing your eating habits for focus. However, it’s common knowledge that the foods we eat create our states of mind. Going back to the ancient world, people have known that there are at least three kinds of foods: Foods that make us feel lazy or tired Foods that make us feel energetic or agitated Foods that make us feel peaceful Everyone is going to be different. To find out how you respond to different foods, keep a food diary for the next 90 days. It’s not about right or wrong. You just want to look for patterns. For example, I find that I cannot concentrate well after eating rice. Does this mean that I don’t eat rice? No. It just means that if I need to read or write after a meal, I eat something else instead, like salmon with carrots and celery. For me, those foods keep my mind clear and focused. I only know these things because I’ve completed: Food elimination diets Rotation diets Low FODMAP diets LEAP assessments Food tolerance tests These are well worth exploring, even if there is a lot of conflicting information about the ins-and-outs of these different styles of eating. Basically, the more you experiment and document, the more observations you’ll have that will help you sort out the foods that help you focus and the foods that lead to a lack of focus. 3. Exercise Also on the level of common sense, it’s well-known that you need to keep your body well-oiled with movement if you want your brain to function well. Walking and reading in Denmark Personally, I make sure to get in at least one walk a day, but usually three, one after each meal. Yes, this is a pain sometimes, but it helps with digestion and circulation. The Science Behind Concentration Problems But there’s something else: Diffuse thinking. Learning How to Learn has one of the best explanations on how walking to allow your thoughts to percolate works. Another great resource is a book called Rest: Why You Get More Done When You Work Less. Basically, when you do something as simple as walking and remove your focus from what you’re trying to focus on, your brain will automatically start to make connections in the background. Give exercise a try. Exercise also helps get rid of stress, which is another major source of poor concentration. It can come from poor diet, lack of exercise, bad sleep habits or constantly exposing yourself to negative people or situations. Look back at the meditation habit stack I shared above. Each and every one of those activities has been scientifically demonstrated to help reduce stress. You can also add lighting a candle, using some aromatherapy, laughing, singing (here’s how to memorize a song), and spending more time with family and friends. Obviously, these changes aren’t going to take place overnight, but it’s the extended journey towards improvement that will matter in the end. Take it one step at a time. For book recommendations I’ve found useful, please try: Hack Your Habits Laser Sharp Focus 9 Brain Exercises Next, let’s look at some of the reasons you might have trouble focusing. 3 More Common Causes Behind Your Difficulty Focusing 1. Not having a vision statement for your life. Do you have a plan for where you’re going to live and what you want to be doing when you’re 95? How about when you’re 150? I’m not kidding. As Dan Sullivan has pointed out, when people are asked when they think they’ll die, they usually list a number between the range that matches the widely published life expectancy statistics. Maybe that’s why so many people are stressed. How about this alternative? Get out a journal and write down your vision for each coming decade of your life. For example: When I’m 80, I plan to take every opportunity to visit the gym. I will be thoroughly knowledgeable of recent medical advancements and taking advantage of every possible means of delaying the onset of disease from natural aging. You can relieve a lot of worrisome thoughts that break your focus by repeating this exercise with your family goals, financial goals, and travel desires. This is your life, so dare to dream big! 2. Not having a plan. Having a vision is one thing, but then you need to plan. Rest assured, no matter how much planning you perform, life will throw curveballs. However, the act of planning accomplishes (at least) two things: You have documented plans. Without plans, you put stress on your memory and stumble through life blindly. You develop the skills of planning. When things change, you can rapidly chart out a new plan. One useful planning skill you can learn is mind mapping. I suggest Mind Map Mastery as a great resource for learning how to do it well. In sum, when you have plans and the skill of making plans, you’ll reduce a ton of focus-destroying stress that come in the form of unwanted thoughts. 3. Short Form Content Addiction Let me rant a little here. Those 5-minute videos you’re watching? They’re killing your attention span. Especially when you’re watching them on your so-called “smartphone.” (You can learn how to combat smartphone addiction here.) If you really want to master the skill of mental focusing, you need to go on a short content diet. Next time you’re searching for information on a topic you want to learn, choose the longest and most in-depth content you can find. Get out a pen and paper. (No devices with their focus-stealing tabs and apps and widgets.) Sit with the content for the long haul. Engage with it thoroughly. And remember diffuse thinking – if you get bored, doodle on the paper instead of taking your attention away. That’s just one of 5 unconventional note-taking tips I have for you. https://www.youtube.com/watch?v=U64awMHJkAU The more you engage with long-form content, the more you’ll start to heal your flighty attention span. Rest assured: I’m as tempted as the next guy to hop around multiple pieces of short content. But it’s not a realistic strategy if you really want to learn. If anything, you want to not only watch long videos and read long books, but you also want a rereading strategy that takes you through the content twice. 3 More Strategies for Destroying Your Lack of Concentration 1. Form study and/or discussion groups based around a single topic. When I was in university, I always belonged to study groups. Not only was I president of the English Undergraduate Student Association, a position that allowed me to create groups and invite interesting speakers. I also sought out and belonged to poetry discussion groups, philosophy groups, and film studies gatherings. Look, there are problems with groups, such as timing them, having someone capable of leadership, and the fact that not everyone will complete the agreed-upon readings, etc. But that’s no reason not to go and flex your skills at being the leader and the reader. These are precisely the activities that will stretch your concentration skills. 2. Learn a language. A lot of people start learning a language and then give up. They don’t have the attention span for it, or they come up with a whole list of excuses about it being “hard.” The fact is that without challenge, we cannot grow. And taking up a long term learning project like picking up a foreign language has been scientifically proven to increase your “cognitive reserve.” That basically means that your memory improves, as does your ability to find the words you want to use quickly. 3. Volunteer. So many people are aimless these days. They don’t have any vision or purpose for their own lives, and they certainly don’t lend their time and energy to causes larger than themselves. I recognized this as a problem in my own life, which is why I started teaching freely on the Internet and became part of the Pollination Project for a few years. I found that by being part of a mission with positive consequences for other people around the world, nearly all of whom I would never meet, a lot of my thoughts became very focused. I think you’ll find this is true for you too, and there are a lot of compelling studies showing that giving, not receiving is the true path to lasting happiness. However, you need to watch out for what is called volunteer’s folly. For example, if you’re an amateur at building shelter, your volunteer hours won’t be nearly as powerful as donating money to hire expert builders. Not only are you creating unprofessional housing that will need many costly repairs or outright replacement. You’re also failing to hire a local company that could use the revenue. (Rolf Dobelli points this problem out in The Art of Thinking Clearly and it is very easy to avoid.) Conclusion: Concentrate On Creating Memories Worth Having One last tip based on research by Tim Dalgleish that I discovered years after feeling the effects of it myself. Remember when I told you about my depression and bad habits while completing my Ph.D.? Well, on top of becoming a student of focus techniques like meditation, I also started using an ancient device called a “Memory Palace.” (Sometimes called the Roman Room Method or the Method of Loci.) This ancient device lets you use buildings like your home and workplace to remember information quickly. In “Method-of-Loci as a Mnemonic Device to Facilitate Access to Self-Affirming Personal Memories for Individuals With Depression,” Dalgleish’s research has shown that memorizing positive information also boosts your mood – even if you have depression or other ailments. Here’s what to do in order to experience the results of his research: Create a Memory Palace. My free memory improvement kit walks you through everything: Populate your Memory Palace with 5-10 happy memories. For example, in one of my Memory Palaces, I placed a scene from the party after my dissertation defense in one corner of a room. In another corner, I placed the memory of my first book arriving after it was printed, and so on. Use the Memory Palace to revisit your happy memories – especially during moments when you can’t focus. I use this technique to this day. It is powerful. You can combine it with other elements from your meditation habit stack, such as wandering your Memory Palace of happy memories mentally while you walk your neighborhood for exercise. So what do you say? Are you ready to become a serious student of improving your concentration?

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What Causes Memory Disorders And How To Overcome Them? Jul 20, 2020

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I’ve you’ve misplaced your car keys and worry that its because of one or more memory disorders, you might also be experiencing symptoms like the ones we’re about to discuss. Forgetting a new acquaintance’s name, for example. Or feeling confused about what day of the week it is right now. Now, this kind of mental confusion could be a sign of a memory disorder. But these are also all common occurrences. They even happen to memory athletes who excel at recalling all kinds of information with high rates of accuracy. To help you decide to what extent you may or many not be facing a memory issue, I’ll walk you through 5 common memory disorders and their symptoms, diagnosis, and treatment on this page. I’ll also introduce you to a powerful technique to supercharge your brain power and help prevent simple memory loss. Who am I to talk about such problems? As a PhD and Mercator Scholar, I’ve been studying memory and teaching it for fourteen years. I’ve also had a family member suffer from early onset dementia. So it’s on the basis of more than a decade of research and personal experience that I’ll cover the following for you: What Are Memory Disorders? Five Memory Disorders: Symptoms, Diagnosis, and Treatment Why Must Memory Disorders Be Diagnosed Early? How To Strengthen Your Memory? What Are Memory Disorders? An Overview Forgetting your house keys, or losing other common items is an example of basic forgetfulness. There are some fairly easy and direct ways to stop losing things, and they are well worth learning. As discussed in this tutorial on how to stop losing things, for example, struggling to remember things in a cluttered home is not a symptom of memory problems. It’s a clutter issue that can be strategically improved very quickly. But when memory impairment starts to interfere with your daily tasks, social activities, and work, then you might have a memory disorder. Memory disorders are problems associated with communication, decision making, recollection, reasoning, and cognitive skills. A memory problem could also occur due to neurological damage to your brain structure. Besides causing immense psychological stress, they also affect your ability to create, store, and recall memories. Memory impairment could occur due to: A side effect of medication Brain impairment Trauma to the head Substance abuse Vitamin deficiencies An untreated metabolic disease or infection Cardiovascular disease Heredity Aging It’s tough to pinpoint the actual reason for memory disorders. And this is what makes their diagnosis challenging. Plus, scientists continually identify new memory disorders. As this recent study shows, new ways of imaging the brain have led to knew theories of how and why the brain degenerates. It’s a constantly shifting field, so it’s important to keep yourself updated as much as possible. With that point in mind, I hope your curious to know if your memory problem is a memory disorder. Let’s find out. Do Age-Related Memory Problems Always Mean Memory Disorders? Cognitive decline usually develops with age. Older adults with no memory disorder problems may pause to remember directions, but they do not get lost in familiar places. Forgetting where you kept your reading glasses is just a sign of normal aging. In this normal aging process, your judgment remains intact, and the memory problem doesn’t affect your routines. However, if an older adult starts forgetting what reading glasses are and how they are used, it could point to a memory disorder. Research indicates that the amount of hippocampal neurofibrillary tangles or protein deposits in the cortex help differentiate between normal aging and a memory disorder. Are all memory disorders alike? Short answer: No. Different memory disorders have different progress rates and involve different brain structures. Some memory disorders like Alzheimer’s are progressive, and it may take years before the symptoms appear. Others like frontotemporal dementia are also progressive and cause reduced brain function in the frontal and temporal lobes. Damage to brain function caused by traumatic brain injury like a car crash has an immediate effect. Some of these cognitive disorders can be treated, while others like anterograde amnesia don’t have a cure yet. However, there are many scientific solutions to assist patients to go about their daily lives. Early clinical assessment can help determine the future course of action. Behavioral neurologists can assess the patient to understand the extent of cognitive impairment. Patients can take remedial steps by attending a memory disorders program to manage symptoms and improve their quality of life. 5 Memory Disorders: Symptoms, Diagnosis, and Treatment Let’s take a look at 5 common memory disorders. 1. Alzheimer’s Disease Alzheimer’s Disease is a neurodegenerative disease – a type of dementia – which causes problems with memory, thinking, and behavior. It also happens to be the sixth leading cause of death in the world! Alzheimer’s Disease is named after Dr. Alois Alzheimer, who reported “a peculiar severe disease progress of the cerebral cortex” in 1906 in Tubingen to the 37th Meeting of South-West German Psychiatrists. Symptoms of Alzheimer’s Disease Alzheimer’s disease is most common in people above the age of 65. This is called late-onset Alzheimer’s disease. The other two types are early-onset Alzheimer’s disease, which typically occurs in people of the 40-50 age group, and Familial Alzheimer’s disease which is linked to genes. Alzheimer’s symptoms develop gradually, worsen over time, and eventually affect all everyday tasks. The typical symptoms of people with Alzheimer’s disease are: Memory loss that worsens gradually Changes in mood and behavior Disorientation Trouble communicating with others Confusion about time, place and events Depression Difficulty walking, swallowing food, and speaking How Does Alzheimer’s Disease Affect the Brain? Alzheimer’s disease AD damages nerves, degenerates brain tissue, and leads to the accumulation of an abnormal protein called beta-amyloid and the development of neurofibrillary tangles. It affects the hippocampus first, which is why memory loss is often the first symptom in a person with Alzheimer’s disease. Microglia cells then create inflammation to start the immune response, which further damages the brain. Eventually, it affects the entire brain. Diagnosis of Alzheimer’s Disease and Treatment There is no single Alzheimer’s disease and memory test or any particular cognitive test to detect Alzheimer’s disease. Because of this, an Alzheimer’s disease center will use a combination of factors and tests such as: Detailed medical history Assessment of Alzheimer’s disease memory, problem-solving, and other mental abilities Standard blood and urine tests Brain imaging, such as CT, MRI, or PET scans There is no cure for Alzheimer’s disease, yet. Take any Alzheimer’s disease research center, and you’ll find several ongoing clinical trials that attempt to slow down the progress of the disease. People in the early stages can enhance their cognitive function and manage the signs of Alzheimer’s disease with medication. They can also use behavioral treatments like speech therapy, and technological solutions like smart wearable devices along with medication. Patients can also seek help from health organizations like the Alzheimer’s Association or any Alzheimer’s disease center for care and support. 2. Dementia Dementia is a neurological disorder that makes it harder for individuals to remember, communicate, and reason with others. It is caused by constant damage to the brain cells. There are different types of dementia, including Alzheimer’s and Lewy body dementias. (The Lewy body disease is associated with abnormal deposits of the alpha-synuclein protein in the brain.) Other diseases like Huntington’s disease and multiple sclerosis can also lead to dementia. Wernicke-Korsakoff Syndrome, which is caused by thiamine deficiency, can also cause dementia. Symptoms of Dementia: There are a few common symptoms: Memory loss that interferes with familiar tasks Trouble with language — understanding and expression (like in Parkinson’s disease) Problems with judgment Personality changes How Does Dementia Change the Brain? Most changes that occur in the brain due to dementia are permanent and get worse over time. It interferes with the ability of brain nerve cells to communicate with each other. Different types of dementia affect different brain regions first. Diagnosis of Dementia Dementia can be diagnosed using: Neuropsychological tests where a neuropsychologist assesses mental functioning Analysis of bodily fluids such as blood, urine, and saliva Brain scans to identify changes in the brain structure Psychiatric evaluation Treatment for Dementia A disease like dementia is incurable. Medicines and therapy can only make dementia patients feel better temporarily. The good news is, people with dementia can live comfortably by routinely exercising and engaging in some form of activity. Assistive technology can help dementia patients stay independent and safe as long as possible. For example, Google calendar to help them remember things to do, and video calling apps to help them connect with their loved ones. Routine health checkups are also a vital part of a dementia patient’s life. 3. Mild Cognitive Impairment Mild cognitive impairment (MCI) is a transitional state between dementia and normal memory and thinking (cognitive abilities). It is a slight yet noticeable cognitive decline. Individuals with mild cognitive impairment have more difficulty with memory, language, and thinking than others their age. They also have a high risk factor of developing dementia or Alzheimer’s. However, some mild cognitive impairment patients remain at a stable state or regain their normal cognitive abilities over time. Symptoms of Mild Cognitive Impairment There are two types of mild cognitive impairment — Amnestic MCI and NonAmnestic MCI. Amnestic MCI deals primarily with memory loss, and NonAmnestic MIC deals mostly with a decline in thinking skills. Here are some symptoms of Mild Cognitive Impairment: Impulsive behavior Getting overwhelmed while doing simple tasks Forgetting appointments and other social engagements Feeling lost and confused How Does Mild Cognitive Impairment Impact the Brain? The changes in the brain are similar to Alzheimer’s dementia but less intense. Mild Cognitive Impairment results in: Shrinkage of the hippocampus Enlargement of ventricles Reduced use of glucose Abnormal clumps and tangles of nerve cells Reduced blood flow through brain blood vessels Diagnosis of Mild Cognitive Impairment For the diagnosis of mild cognitive impairment, the doctor looks into: A complete medical history Inputs from a family member or a close friend about daily activities Psychiatric evaluation to trace signs of depression Brain imaging Behavioral neurology examination These evaluations have to be done every six months as patients with mild cognitive impairment are at increased risk of dementia and Alzheimer’s disease. Treatment for Mild Cognitive Impairment The treatment mostly focuses on managing or easing symptoms. Medications are used only in cases of significant memory changes or for someone who is also exhibiting symptoms of Parkinson’s. Those experiencing depression often benefit from psychotherapy. Treating other underlying conditions such as cholesterol and hypothyroidism is also a good idea. Lifestyle changes and maintaining cognitive health can allow patients with Mild Cognitive Impairment to stabilize their condition without making it worse. Researchers like Dr. Gary Small also recommend various cognitive training activities like the 4-Details exercise. I practice this exercise in particular a few times a week. It has not only sharpened my memory, but also improves observation skills. 4. Autoimmune Encephalitis Autoimmune Encephalitis is a rare disease that occurs when the body’s immune system attacks healthy brain cells and causes inflammation. This disease is caused by viruses, including rabies, herpes simplex virus, toxoplasmosis, and the West Nile virus. Symptoms of Autoimmune Encephalitis Initially, some patients may exhibit neurological or psychiatric symptoms, and that makes this disease tricky to diagnose. The symptoms could be: Tremors (like in people with Parkinson’s disease dementia) Seizures Involuntary movements Loss of inhibition Paranoia Severe insomnia Depression Loss of balance How Does Autoimmune Encephalitis Affect the Brain? The body’s immune system attacks healthy brain cells, leading to inflammation in the brain. Diagnosis of Autoimmune Encephalitis This disease is challenging to diagnose, as the symptoms appear at different times with different intensity levels. Patients need to meet these criteria: Rapid progression of working memory deficits, altered memory status, or psychiatric symptoms. And one of these criteria should be met: New focal CNS findings Unexplained seizures Increased white blood cell count MRI suggests encephalitis Treatment of Autoimmune Encephalitis Early detection and quick treatment are necessary for the treatment of this disorder. Patients should be hospitalized immediately. The treatment is focused on preventing complications, reducing swelling, and controlling seizures and fevers. 5. Vascular Cognitive Impairment Vascular Cognitive Impairment is a common form of dementia in older adults. It is caused by decreased blood flow to the brain, which eventually damages the brain tissue. There are many types of vascular dementia, including: Mixed dementia, where symptoms of both vascular dementia and Alzheimer’s disease exist. Multi-infarct dementia where the blood flow affects a specific part of the brain. Stroke-related and post-stroke dementia may also be a cause of vascular cognitive impairment. Symptoms of Vascular Cognitive Impairment Symptoms of Vascular Cognitive Impairment could develop gradually or appear suddenly after a stroke. They are: Inability to carry out instructions Concentration and communication problems Memory loss, especially long-term memory loss Movement troubles (like people with Parkinson’s disease) Tremors Urinary problems Depression How Does Vascular Cognitive Impairment Affect the Brain? The effect of vascular cognitive impairment depends on the location and size of the affected area in the brain. It occurs due to blood clots, ruptured blood vessels due to atherosclerosis, high blood pressure, and infection. Diagnosis of Vascular Cognitive Impairment Doctors conduct the following tests in addition to taking a detailed medical history and physical examination: Brain scans such as CT, PET, and MRI Electroencephalogram (EEG) of the brain Neuropsychological and neuropsychiatric tests Treatment of Vascular Cognitive Impairment Vascular Cognitive Impairment cannot be cured. Any treatment will only manage the associated conditions. Doctors could advise: Medicines to control blood pressure, diabetes, and blood clotting Procedures like angioplasty to improve blood flow to the brain Lifestyle changes, including exercises for cognitive stimulation and cognitive rehabilitation. With so many complications associated with memory disorders, it is imperative to diagnose them early. Here are a few more reasons why it’s essential to do so. Why Must Memory Disorders Be Diagnosed Early? Being diagnosed with a memory disorder can be disorienting for the patient and their caregivers. Early diagnosis can: Explain your symptoms and reduce your anxiety Give you access to treatments to slow down the disease You could find a place in a clinical trial for a miracle drug Give you time to prepare for the future, both emotionally and financially Help you to preserve your cognitive skills and abilities There is a cultural aspect to it as well. In many societies, there is a stigma against those who suffer from mental illness. There have been several cases of patie…

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How to Memorize the Periodic Table: A Proven Process Jul 14, 2020

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If you want to know how to memorize the periodic table, chances are you’ve heard the following advice: Use songs Use flashcards Use acronyms or acrostics Use associations Use a Memory Palace Some trainings even suggest that you combine all of the above in order to speed up the process. If such vague suggestions make you want to pull your hair out, let’s talk about the truth so you have a real shot at getting what you want: The only way anyone can memorize the periodic table quickly is to already be good with memory techniques, ideally the Memory Palace technique. In fact, you’ll probably want several Memory Palaces in the manner I’ll show you in this guide. But don’t put the cart ahead of the horse. And don’t fall for the clickbait nonsense about memorizing the massive amount of information on the periodic table “fast.” Rest assured, there’s no question that it can be done. You just need to have the real secrets of how to do it already working for you. Here’s what this post will cover: The Right Way to Memorize the Periodic Table What Do You Need To Memorize From The Periodic Table? How to Memorize the Periodic Table: A Proven Process How to Remember Each Element How To Make Sure Each Element Gets Into Long-Term Memory The Problem With Software For Learning The Elements So if you’re ready for the real deal and really want to know how to learn the periodic table, let’s get started. The Right Way to Memorize the Periodic Table As I’ve just revealed, this process is only going to be fast if you already know your way around memory strategies like the Memory Palace. https://www.youtube.com/watch?v=sahjk-OENKc But even knowing how to memorize the elements of the periodic table will not necessarily mean that you’ll actually do it. And it also doesn’t mean that you’ll understand the information encoded by the table. So the first step you need to cover has nothing to do with memory techniques. You have to know your reason why. Seriously: Why do you want to memorize this information? If you don’t already keep a Memory Journal, get one. Then, on a fresh page, write out at least 5 reasons why you want to memorize this particular information. Is it to show off? To pass an exam? To become a great chemist? If you cannot find five distinct reasons why, then it’s time to face the facts: You’re probably going to give up because the sheer mental strength needed without a reason why is just too much for most mere mortals to pull through such a goal. What Do You Need To Memorize From The Periodic Table? Next, think about exactly what you need to know. Do you need to know the names? The abbreviations? The atomic numbers? Do you have to recall each element in order? Do you have to be able to visualize the table in your mind? These possibilities are important to know, because this information will shift how thoroughly you approach the task. Next, I want you to make sure you perform a bit of “brute force learning.” This means knowing: Who created the Periodic Table When it was created Why it was created What changes have been made to it over time What problems it solves How it solves those problems As you go through its Wikipedia and associated information, you’ll be laying the groundwork for some of the next-level memory tools that will help you truly learn it, not just memorize its information. You’ll see just how important this will be for your success soon. How to Memorize the Periodic Table: A Proven Process Now that we’ve abandoned the fantasy that this task can be done quickly without pro memory skills first, and covered having a good reason why, here’s the next step most memory experts and memory athletes would use: Have a number of Memory Palaces ready. I think of these clusters as “Memory Palace Networks.” To create them quickly, go back to that Memory Journal. How long should it take to create each Memory Palace? The answer depends on your current level of skill. But for most people who complete my training, each one should take no more than 2-5 minutes. I suggest you draw them and there are at least three reasons why: https://www.youtube.com/watch?v=NtbecR_HgaE Now, there are many different ways you can configure your Memory Palaces. I’m going to take you through an intermediate-level suggestion that will hopefully get you excited so that improving your skills with memory techniques is a no brainer. But always remember this: How you choose to proceed will depend on your exact goal, something only you can identify. Let’s continue with the steps you need to consider. Obviously, you’ll want a diagram of the Periodic Table. You can download this one for free at Pixabay. I suggest you print it out and paste a copy in your Memory Journal. Put a second one on your office wall, or somewhere you’ll see it every day. That’s not to help you remember any of the information. It’s to help you remember your commitment to the goal of memorizing everything on it. Spend some time just looking at the information. Observe it closely. Here’s what I observe as a mnemonist who works on memorizing large bodies of information: The periodic table has two blocks. Whereas one is irregularly shaped and large, the other is small and uniform. On the top block, you have columns that have either seven or four blocks each. The final four horizontal columns contain eighteen units of information. (In fact, each block contains three or four distinct pieces of information, but we’ll get to that later.) Let’s keep focused on the top block and think about some of the ways we can use the Memory Palace technique to memorize the information. My first instinct is to create seven Memory Palaces to cover the large block on the top. For example, Hydrogen and Helium would be in Memory Palace one. Using the Method of Loci, this Memory Palace would have just two stations. The second Memory Palace would then have eight stations to cover Lithium to Neon. Once complete, I would take a break before adding two more Memory Palaces of fourteen stations each for the second, regular-shaped block.Let’s have a look at how this would play out from a purely spatial perspective using the second horizontal column. This column contains eight elements. To rapidly memorize them, I would then want eight Magnetic Stations in a well-formed Memory Palace. In my studio bedroom in Berlin. One of my favorite Memory Palace sources. These Magnetic Stations follow all the Magnetic Memory Method principles and are: Bookcase (barely visible in the photo, but it’s there) Bed Music stand Poster Chair Wall Guitar Wall Don’t worry if this isn’t clear yet. I’ve got 5 more Memory Palace examples you can learn from. Now, I know what you’re thinking: I wanted an easy way to memorize the periodic table! And now you’re placing the information from right to left, instead of left to right! Trust me, this is not only incredibly easy once you have the skills. It’s also a lot of fun. And the reason that I am laying out the information in what appears to be the opposite direction will take an entire course to explain. Why not pull up a seat in my course and learn all about it now? Once you’re in, let the fun begin based on the real knowledge of how the ancients memorized mountains of facts like the Periodic Table. How to Remember Each Element Let’s recap: You want to have enough Memory Palaces to memorize all of the elements. For that, you need to create a Memory Palace Network. You could potentially memorize every single element in just one, but I think that’s putting too much pressure on most minds. I certainly would not approach the task that way. You also need to decide how you want the information to fall in the Memory Palaces. I’ve chosen a horizontal method. However, you could just as easily choose a vertical method. This approach would require at least eighteen Memory Palaces, but you could do it with less if you’re skilled and work out your strategy. Now we need to figure out how we’re going to place the information in these Memory Palaces. We do this through a process called elaborative encoding. It’s a scientific term for taking information we already know and associating it with information we don’t know. Or, in the case of a word like Lithium, which pretty much everyone knows, we just want to know where it falls on the table and additional information related to it. If you’re familiar with one of the ways to use the pegword method, you might draw upon those skills. Here’s where your “why” and exactly what you need to memorize is going to be important. Let’s take Lithium, for example: On this version of its Periodic Table listing you have: Atomic number (3) Element symbol (Li) Full name (Lithium) Atomic mass (6.938) Let’s say we want to account for all of this information. The best approach will probably be to memorize from the top-down, starting with the atomic number. In this case, we’ll need to use the Memory Palace accordingly. Like this: This mnemonic example shows the placement of periodic table information in a Memory Palace. Let me explain these images: Atomic number = moustache. Using a number-shape system, 3 looks a lot like a moustache on its side. As an alternative, you could use macaroni or the McDonald’s logo. Element symbol = Link from The Legend of Zelda. I actually think about his LinkedIn profile (i.e. Li.) Full name = It’s not reflected in the mnemonic example above, but I imagine that Link is listening to the Nirvana song “Lithium.” Atomic Mass. In this case, I am drawing upon a 00-99 PAO (Person Action Object) system. It’s built on the Major Method. For reasons you’ll discover by learning any of the main techniques for memorizing numbers, Jeep is my personal image for 69 and Max Maven is my image for 38. There are many different images you can choose from, and mine have evolved over time. Your next memory trick is to get these images interacting in a multi-sensory way. Here’s How to Build A Memory Palace which includes details on making this happen in a memorable way. https://www.youtube.com/watch?v=l5-YrZhudPU The basic idea is to create a kind of chain reaction with special properties you can train yourself to automatically tap into with these sensory memory exercises. In this case, the moustache which represents three crashes down on Link who uses his wooden sword to pop a tire on the Jeep, causing a bolt to fly at Max Maven, who stops it using magical powers. The bolt represents the decimal in 6.938. As this entire image unfolds, I hear the Nirvana song Lithium as if I were Link listening to it. How To Make Sure Each Element Gets Into Long-Term Memory I suggest you start small and work one column at a time. If you choose the horizontal columns method, you’ll have them all memorized in numerical order by their Atomic Number. In each Memory Palace, I suggest that you use a process called Active Recall. It means that you deliberately ask your memory to bring back the information you placed in the Memory Palace. In my case, I would think about the bookcase. Then, I would relax and ask myself… “What was happening there?” Because I have practiced these techniques for many years, I’ll probably think about the moustache, guided by the fact I decided upon how much of the information I wanted to know from the beginning. (Remember, you have to know your goal intimately first.) If you only wanted to remember the world “lithium,” then obviously you would want to call back the imagery you created and placed in your Memory Palace just for that target information. Next, I’ll assume that you’ve memorized all eight of the Elements that appear in this horizontal column. You’ll want to call them to mind first, then write them out by hand in your Memory Journal. (Make sure you don’t cheat, however. Genuinely test yourself first and check the answers only later.) Later, when you’re certain that your Magnetic Imagery is working, recall each Element you memorized in the following patterns: Forward (Magnetic Stations 1-8) Backward (Magnetic Stations 8-1) From the middle to the beginning (Magnetic Stations 4-1) From the middle to the end (Magnetic Stations 5-8) Station skipping (Magnetic Stations 1,3,5,7,8,6,4,2) Why follow these patterns? Because you will be harnessing the best of: The Primacy Effect The Recency Effect The Serial Positioning Effect Sure, you can get Anki or some other spaced-repetition software to present the information to you based on similar patterns. The Problem With Software For Learning The Elements But the problem is that these softwares don’t get you bringing together the forces of creative repetition and active learning. Your brain needs a bit of challenge to learn. And when you use the techniques I shared with you today, you’ll get real results. And then you can apply your memory to even more challenging goals. Everything begins when you’re sure about your why and you’re clear about what exactly needs to be memorized. Once you’ve got that covered, you truly can learn so fast, it’ll make you head spin – in a good way, of course.

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The 3 Stages of Memory: An In-Depth Guide (with Examples!) Jul 06, 2020

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You wonder… How does your memory work? And why do you remember worthless trivia but draw a blank on more significant information? At parties, guests are impressed by your ability to recite obscure movie quotes. But, you can’t remember the name of your boss’s spouse five minutes after being introduced! Frustrating! Are you losing it? Hardly. Is it possible to improve your memory? Certainly! Let’s take a first step toward improving your memory by discovering the process that develops a memory in the first place. To help you understand what psychologists recognize as the three stages of memory at a glance, let’s start with this infographic: Next, here’s a brief overview of what this post will cover: What is Memory?What are the 3 Stages of Memory?Stage 1: What is Sensory Memory?Stage 2: What is Short-Term Memory?Stage 3: What is Long-Term Memory?FAQs About the 3 Stages of Memory But first, some framework… What is Memory? Memory refers to our ability to store and recall information, which in turn helps us later in life. In other words, our memory gives us the ability to remember something that we experienced or learned in the past, like how to tie shoelaces or the capitals of South American countries. As we’ll soon see, our senses and short-term memory have roles in how we retain information. But when we talk about remembering something, we’re generally referring to its retrieval from our long-term memory. At times, it seems effortless to process and later recall new information. Other times, learning new information and remembering it can be challenging. What causes these challenges? To understand how memories are formed and saved, it’s helpful to consider the models proposed by those who study human memory. When you research memory science, you’ll notice that different experts talk about very similar concepts using different terms. These differences and similarities of terminology are normal in all sciences. For example, Simply Psychology explains the full cycle learning and memory model of “Encoding, Storage and Retrieval” as the three stages of memory. Source for Atkinson Shiffrin Memory Model: Researchgate However, memory enthusiasts typically focus on the Atkinson-Shiffrin three-stage model of memory: “Sensory Memory, Short-term Memory, and Long-term Memory”. For our purposes, the Atkinson-Shiffrin model makes the most sense to draw upon because Richard C. Atkinson performed studies related to learning vocabulary, one of the core focuses of the Magnetic Memory Method website. Let’s dive deeper into these three stages of memory. What Are the 3 Stages of Memory? In the late 1960’s, cognitive scientists Richard Atkinson and Richard Shiffrin proposed a linear model (often called “the multi-store model”) of human memory with three sequential stages. A stored memory starts as a sensory memory, moves to short-term memory and then transfers into long-term memory. However, some experiences and information do not progress through each stage and are abandoned without being stored in short- or long-term memory. We’ll discover that the amount and quality of attention we exert to process or encode a memory greatly influences the ease of its accessibility from long term storage. But, we’re getting ahead of ourselves. From their inception, our memories are developed and processed for storage through a systematic network, starting with sensations that we receive from our five senses. Stage 1: What is Sensory Memory? Sensory memory receives information from all of our senses. Every sight, sound, smell, taste, or touch that we experience is processed for only a few seconds (or less) in our sensory Memory. Sensory memory responses are automatic and we don’t have control over how we process information from our senses. The sensory register is another name for sensory memory, where sensory perceptions are retained in each of the five distinct sensory memory stores. Each sensory memory type holds information based on our distinct sensory experiences, each of which you can improve by completing sensory memory exercises. What Are 5 Types of Sensory Memory? The Types of Sensory Memory (Sensory Memory Modalities) are relative to the sensory experiences they store: Iconic memory stores interpretations of visual experiences Echoic memory stores the interpretations of sounds Haptic memory stores the interpretations related to tactile experiences Olfactory memory stores information related to the sense of smell Gustatory memory stores information related to the sense of taste. The duration of information retained in sensory memory ranges from approximately 200 milliseconds in iconic memory to approximately 3-4 seconds in echoic memory. What Are Some Examples of Sensory Memory? We don’t have control over our sensory memory, so we nonconsciously process the information we receive. Here are a few examples that demonstrate our sensory memory at work: Visual Afterimages Consider the light trails that we see when we swing a bright light in the dark (like a sparkler). Our iconic (visual) memory lasts up to a half-second and the sparkler moves faster than the rate we can process the movement of the light. The impression of light along the sparkler’s path remains in our iconic memory creating the illusion of a trail of light behind the sparkler. Speech and Communication Echoic (sound) memory lasts for about 3 to 4 seconds and is important in speech and communication. Initially, when we hear a sound, we “replay” the sound briefly in sensory memory which helps us determine what the sounds (or words) are. Getting a Grip Haptic (touch) memory is responsible for our initial assessment of the fine motor skills we need (power grip vs. precision grip) to grasp an object, based on its visual size. Sensory Memory: An Important First Step As documented by cognitive psychologist George Sperling, our sensory memory has an extremely limited capacity and duration. It’s understandable that most sensory impressions are ignored and dropped from further memory encoding. But, as the first step in storing information for a longer term, sensory memory allows us to selectively perceive and process sensory information to initiate the memory encoding process in short-term memory. Stage 2: What is Short-Term Memory? Short-Term Memory is the second stage of the Atkinson-Shiffrin model, where active thoughts are held. As the name implies, this stage of memory lasts for a short amount of time, generally less than a minute (between 15 and 30 seconds). But the duration of the information held here is not the only distinction of short term memory. The storage capacity of short-term memory is small, as suggested by George Miller in his 1956 article, “The Magical Number Seven, Plus or Minus Two: Some Limits on Our Capacity for Processing Information.” Miller’s studies led him to the idea that humans have 5 to 9 “slots” to store information in short term memory. So, with only 15 to 30 seconds and a limited capacity for holding data, how do we remember anything at all? How We Enhance Short-Term Memory Capacity and Duration To help process information in short-term memory, we use inherent retention techniques such as “chunking” and “rehearsal” prior to encoding it into long-term memory. (Other learned memory-enhancing techniques are helpful too!) Chunking Miller’s Law states that short-term memory is limited to about 7 “slots” of information, but expanded the idea to suggest that “chunking” information in those slots enhances our ability to retain more information in short term memory. This explains our ability to quickly learn a 10-digit phone number when we organize the number in segments of 3-digits, 3-digits and 4-digits. Rehearsal The extremely limited duration of short-term memory explains how new information continually displaces older information. But we deliberately extend the “life” of the information by repeating or rehearsing the information, which resets our so-called short-term memory “timer.” Attentive rehearsal helps process or encode information for long-term storage and guard against interference that may disrupt the encoding process. How Does Short-Term (or Working) Memory Work? Short-Term Memory, sometimes referred to as “Working Memory”, is the temporary storage and processing stage in which most of the effort for retaining memory happens. Our brain processes what we experience through sensory memory and passes it along to our short-term memory, where sensory information is interpreted and encoded into memory. This encoding requires attention and rapid comparison of the new information presented to information we already have in our long-term memory. This semantic encoding happens when we apply meaning or context to a sensory experience and process it enough to embed it into our long-term memory. Atkinson and Shiffrin contended that information moves automatically from short-term into long-term memory, but the amount of time and attention spent encoding in the short-term memory store enhances the strength of the memory in long-term storage. Stage 3: What is Long-Term Memory? Long-Term Memory is responsible for the storage of information in the brain for longer periods of time, limited only by the length of life. And remarkably, it seems that human long-term memory storage capacity is limitless. Types of Long-Term Memories Long-term memories can be categorized into two different types: Implicit memories (procedural memories) are habitual in nature, like knowing how to push a lawnmower, operate a computer mouse, or sing the alphabet song. Implicit memories are the ability to recall familiar things or easily execute common motor skills. Explicit memories (declarative memories) require a more conscious effort to recall. An example of an explicit semantic (facts) memory is reciting the number of days in each month. Your recollection of your first solo trip as a new driver is an example of an explicit episodic (experiential) memory. Most of the curricula that are presented to us in schools are intended for storage and later retrieval from our explicit semantic memory. When you compute your average monthly gas mileage, you use your explicit memory to recall how to make the calculation. Memory Recall & Retrieval We recall and retrieve memories by accessing information that has been encoded and stored in our long-term storage. The two main methods of memory access are recognition and recall: Recognition is the ability to compare a current event or object with something that previously experienced. (For example, noticing that a squirrel is in your garden.) Recall is the ability to remember a concept about something that isn’t physically present. (Knowing your dog’s birthday.) Memory recall is quite efficient. Most of human memory is retrieved directly, meaning that our brain doesn’t sort sequentially through the volumes of stored information before finding the correct information. Hierarchical inferences, such as groups or subsets of information, also help the efficiency of memory recall. Although our memory recall is efficient, it’s not precise. Contrary to the precision of a sports video “instant replay”, our brains recreate and reconstruct the pieces of memory from different storage locations, following nerve pathways that were formed when the memory was encoded. A Personal Example of Memory Recall & Retrieval Here’s what reconstruction looks like in real life based on an event I witnessed. Back when I still lived in Berlin, I riding my bike on a quiet Sunday and stopped at a traffic light when two men ran into the street in front of a car. The men approached a group of people and asked, “This one?” The group said yes. The two men next opened both doors of the car. There was yelling and the passenger froze. Then, in a Russian accent, one of the men said, “Give it to me!” and ripped a wallet from the passenger’s hand and slammed the door. As the door slammed shut, the colliding air sent a puff of ash from the ashtray. The light turned green and the car sped off. Now, to better understand the nature of recall and retrieval, notice what I remember: The Russian accent The exact words spoken The puff of ash The basic sequence of events My sensory memory captured a flood of raw input, including visual, auditory and spatial information. Because the shock of the moment commanded my attention, some of that input made it into short-term processing and was encoded into long-term storage. But notice what I don’t remember: The color of the car (blue, maybe?) The make or model Whether the car had two doors or four The color of the wallet The clothes anyone was wearing The names of the exact streets The hair color of either man Why don’t I recall any of these details? I wasn’t expecting a crime to happen. I had no intention of memorizing details so did not engage any particular memory technique. My encoding was entirely incidental, and largely driven by shock and novelty rather than deliberate attention. Here’s the part that matters for your own memory training: Every time I’ve retold this story, it has changed slightly. I emphasize different details depending on context. New information layers onto the original memory. I’m not playing back a recording. Rather, memory science shows us that I’m reconstructing the scene from fragments stored across different areas of my brain. This is why simply experiencing something is never enough to remember it reliably. Deliberate encoding, which is the kind you build by using mnemonic methods like the kind I’ve included in my comprehensive list of memory techniques, is what separates trained recall from the fuzzy, gap-filled reconstructions most people mistake for accurate recall. How We’re Making Memory Better In the past 50 years, results of cognitive psychology studies have proposed several slight variations of this theoretical model. Human memory research continues to be helpful in understanding how the human brain works while suggesting innovative ways to enhance learning and memory, such as these 13 cognitive activities adults can use to sharpen their brains. Small adjustments like improving your concentration and repeating new information in your short-term memory can help improve your memory recall. Plus, memory competitors sometimes provide their skills to researchers, helping evidence the kind of tips I share in my guides like how to study fast. A recent example is currently in pre-print under the title Brain Organization of a Memory Champion. You can already look at the brain scans and see for yourself what memory training provides if you engage in it consistently. The following FAQs provide some additional information, specifically about how memory is organized and highlights more techniques and methods that’ll enhance our ability to learn and remember with ease. FAQs About the 3 Stages of Memory How are memories physically created in our brains? Encoding a memory in the human brain is a biological chain of events that gathers information from our senses through the primary sensory cortex (primary visual cortex, primary auditory cortex, etc.), then blends them in the brain’s hippocampus. The hippocampus then “categorizes” this new information by comparing it to what’s already stored in memory. In popular psychology theory, information is processed in the hippocampus and other parts of the brain and stored in long-term memory as an engram. Still not completely understood, an engram is a hypothetical physical or biochemical change that happens to neurons in the brain. Physically, short-term memory occurs in the frontal lobe and the parietal lobe whereas long-term memory creation initiates at the hippocampus but is stored through various locations of the brain. How is long term memory organized? It’s not known exactly how our long-term memory is organized, but scientists recognize that the information in our brains must be stored in a very efficient network or system. They have four common theories of long-term m…

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