Best Advice on how to improve working memory

Memorizing is one of the most important things when you want to reach a successful life. Without memorizing, you cannot acquire the necessary knowledge for your success. So it only makes sense to optimize this very act of learning and memorizing so you can learn more and quicker. I will focuses on how to improve working memory, and offer proven working memory techniques, memory enhancement tips, and strategies to improve memory and boost cognitive performance. Here is the best advice on how to improve working memory to its optimum.

You want to learn something, but you are not quite sure how to start? That is not a problem. When it comes to learning and memorizing, everything revolves around your brain. It is crucial to treat your brain well, take care of it, and understand its workings. I will guide you through various techniques to enhance your skills and improve memory. By following these methods, you will learn how to improve working memory using effective working memory techniques, leading to significant memory enhancement and improved cognitive performance.
Then you will know what supplements help you, what habits aid you, and what you should avoid for the best cognitive performance.

How to Memoriz

Firstly, you should always organize your learning material. If everything is chaos, you will be confused by the material, forget important things, or learn some things too often and others too little. Organizing and planning will greatly simplify the process of understanding what is required and help you improve memory. This is one of the key working memory techniques to learn how to improve working memory.

So make a plan of what you need to know and don’t forget a single thing. Write a checklist with all the things you need to learn. Then organize the material itself and, if needed, summarize it in easy words. This method will also help you learn complex topics that are harder to understand. Once you have summarized the material, you should have a basic understanding of it. Flashcards can help you learn, but explaining the concept/idea to someone else is best. Teaching someone else is the final step of learning. Remember, effective working memory techniques such as teaching others are essential for the best cognitive performance.

To save time, you can also combine two concepts, which makes it easier to understand. Make sure to limit your learning time; I recommend a maximum of two hours, but you can adjust the duration to suit your needs. This could mean you take a break every 30 minutes, every hour, or every 4 hours. Only make sure that you take a break once you feel exhausted.

In the break, try to get some movements on. Engage in activities such as push-ups or pull-ups during your break. Being active and moving will enhance your memory and learning abilities, thereby supporting cognitive performance. However, sleep, in addition to activity, can also aid in the process of learning information. During sleep, the brain will help you remember the learned material in your long-term memory. Adequate sleep is one of the key factors to memory enhancement.

However, instead of sleeping, you can also use non-sleeping deep rest. This involves lying or sitting in a relaxed position with your eyes closed, focusing solely on relaxation. Therefore, refrain from speaking. Engaging in a Yoga Nidra meditation is the most effective way to spend this time. You should dedicate 15 to 30 minutes to this practice, as you don’t want to dedicate the entire day to meditation. It will also help with your daily stress and emotions. Incorporating such practices is a proven working memory technique.

Finally, you have the option to use interleaving during your learning day, rather than focusing solely on one subject. For instance, if you are required to study three subjects, you could dedicate two hours each to studying Subject A, Subject B, and Subject C. This has proven to be more effective than learning Subject A on Day 1 for 6 hours, Subject B on Day 2 for 6 hours, and Subject C on Day 3 for 6 hours. It can help with your memory association and will definitely help you get less bored during learning sessions.

If you want to learn out more about how the brain works during learning session, read this!

The Optimal Learning

For the best learning experience, avoid some things and do others. Otherwise, your experience may not be as efficient as you desire, leading to significantly less learning than necessary. These issues not only lead to poor outcomes, but they also have the potential to demotivate you. Especially when the results seem low, people would rather give up than keep going.

However, you don’t need to go that far. Instead, steer clear of any distractions or cultivate the ability to stay focused. There are two distinct approaches for this. It’s challenging to train yourself to avoid distractions like noise, your phone, or anything else. It requires willpower to train this skill. Try to ignore signals that something will distract you—either you extend your learning period until you become distracted, or you manage to forget the distraction while learning. Mastering these working memory techniques will help you improve memory even in distracting environments.

Alternatively, strive to avoid distractions from the start. Store all electronic devices away, unless they are essential for learning. Then you can use earplugs or headphones to block any unwanted noise that distracts you from learning; however, don’t listen to loud music, as it can distract you as well.

Instead, listen to 40 Hz binaural beats. These beats help stimulate your brain’s gamma waves, leading to an increase in neural activity and change in your brain. This should lead to an increase in focus and attention, enhancing your ability to work and learn more effectively. This simple trick is a powerful method to improve memory and boost cognitive performance.

In addition to this, you have the option to train your concentration. To help with this, you can simply use a stopwatch on your device or a physical one. Once you start learning or working, start the stopwatch and focus on your work. Once you notice that you have lost concentration, stop the timer. What you then see is your concentration time. As you continue to work on it, this number will increase over time. It serves as an ideal method for cultivating focus and preventing distractions, ultimately helping you improve memory. This practice is an excellent working memory technique to learn how to improve working memory over time.

Additionally, you could incorporate a timer into your practice. For each card you learn, take 5 to 10 minutes for repetition in your head. This can improve learning time management, but it’s not required.

Are mnemonics useful?

Mnemonics are a playful approach to learning. These are little tricks that help you remember vocabulary, concepts, or anything else you want to learn. Mnemonics use acronyms, acrostics, rhymes, visualization, or linking. Of course, there are other systems and tricks for memorizing information, but these are the fundamental ones.

In general, mnemonics are useful; using these tricks makes it easier to remember things, thereby helping you improve memory faster than with flashcards. However, the primary issue with mnemonics is their difficulty in learning, as well as their time-consuming creation process. Even when you are learning a large amount of material, you still need to create multiple mnemonics for each concept or idea you need to remember. It’s crucial to remember that mnemonics teach you a shortcut rather than the actual concept or idea. While mnemonics can be a useful working memory technique, they are best used in combination with other strategies to improve memory.

Learning with flashcards and spaced repetition, however, takes longer to remember certain words, but the knowledge will be directly remembered. It specifically enhances your long-term memory, enabling you to retain information for a longer duration. It works for every type of learning, even languages or very complex topics. Instead of creating complicated systems to remember each word, idea, or concept, you can make cards quickly and learn them over time. The beginning of the learning might be more time-consuming, but the further you go, the easier it will be to improve memory. This method is one of the most effective ways to improve working memory through consistent practice.

In conclusion, mnemonics are not effective unless you are trying to remember things quickly or want to remember small things. So stick with flashcards and spaced repetition. This way, you easily learn everything you need. Embracing these strategies is key to learn how to improve working memory and achieve lasting memory enhancement.

Can you train your memory?

Brain training apps have been popular for decades now. You can find them in the App Store or Play Store, depending on your device. These apps are a big business; they make a lot of money through premium versions. Many people own these apps and dedicate 10 to 30 minutes a day to practicing on them. The idea is that with regular practice, your brain will improve over time.

To do this, the app presents you with several different mind games that supposedly are good for concentration and memory training. Over time you get better at these games, which gives the user an experience of improvement. However, if you truly want to learn how to improve working memory, relying solely on these apps will not suffice for optimal memory enhancement.

Unfortunately, these apps are, in a sense, scams. Science has widely discussed whether these apps have an effect or not. Over the past ten years, researchers have conducted up to five studies on working memory training. Almost all of these studies found no evidence of neural or cognitive improvement as a result of working memory training. In certain instances, individuals underwent training for up to 8 weeks without observing any noticeable improvements or alterations in the integrity of white matter.

One study came to the conclusion that it would have no advantages for academic, reading, or arithmetic outcomes. Training with these apps on a daily basis will not enhance your chances of success. At least one study, however, concluded that WMT will improve your control of positive and negative emotions. You could view it as a substitute for meditations or journaling to address emotional instability.

Overall, these apps are fraudulent and offer minimal benefits. You can simply view the improvement you achieve in the app as a training effect. This implies that while you may improve in a specific task, your brain does not experience long-term improvement. Even if you engage in games such as “Memory,” the results will remain unchanged. You can’t improve your cognitive functions, and the training effects won’t help you remember example vocabulary better. For true improvement of memory and cognitive performance, focus on proven working memory techniques rather than these apps.

How to improve your brain further

All the tips we talked about are short-term; they improve your learning in the moment. However, your brain is part of your body and needs care. There is a lot you can do to boost your brain’s function even further.

Change through Habits

At first, you should exercise more often—especially aerobic exercises such as running, bicycling, or swimming. These should be longer sessions of exercise, not just 5 minutes. Sport will also make you happier, more energized, and healthier. All things are beneficial for your life and your learning. Good students also practice sports. Sure, we all have our mental limits, but we can stretch those. Regular exercise is a cornerstone for improving memory and overall cognitive performance.

Next to habits, you also need good quality sleep. If you sleep 6 hours a day, you will learn significantly less. Your sleep is crucial in the task of learning because sleeping produces memory connections. Learning alone doesn’t save what you learned; it happens during sleep. And when you wake up and learn again, you need energy for your brain and body. Otherwise, you are less concentrated and do not have enough energy to produce brain connections, making it harder to improve memory. Quality sleep is one of the essential working memory techniques for cognitive performance.

Supplement Booster

A healthy human will also be more effective in his concentration, learning, and especially memorizing. Some people like to live more unhealthy lives during active learning phases. This does include me; I did it myself the last time I researched. However, while this practice may feel beneficial in the short term, it is detrimental to your overall health. Your heart won’t thank you for all the sugar and fat you eat, and your belly as well. So try to reduce this habit and reduce the unhealthy lifestyle. Some sugar is okay, but not more.

While living healthily, your diet is surely optimal. Some of you might have diets especially for gaining muscles—proteins, particularly from eggs, milk, and meat. I mostly eat the same way with some extra efforts. However, I researched supplements that can surely improve memory and overall cognitive performance, giving you that extra edge during challenging learning sessions, especially when it’s an exam.

Vitamins like B12 will support your brain functions and create neurotransmitters as well. Vitamin D, however, could improve memory, although this is not 100% proven. Zinc, multivitamins, and omega-3 fatty acids will improve memory and cognitive performance as well. You can take those memories either through supplements or naturally with certain types of food. Next to those, you could also take creatine, which improves your brain function significantly. But some of you most likely already take it, since it’s known for improving athletic performance.

In addition, studies have shown that herbal supplements can enhance brain functions. Bacopa Monnieri improves memory processing and recall by 24%. Ginkgo biloba also could improve short-term memory and thinking skills. Rhodiola rosea will help with mental processing and reducing fatigue. However, remember that these supplements cannot guarantee an improvement in your brain function. When taking on one of those, be careful and make sure it does not have any side effects.

Negative impacts on the brain

On the opposite of improving your brain’s function, you can also damage your brain and make it worse. Activities, supplements, drugs, and other substances can cause damage to your brain. There are many dangerous things you need to avoid in life, not only to be more healthy up there in your control center but also to learn better. Your diet and habits will significantly impact your ability to memorize and learn in general.

Doomscrolling, one thing I talk more often about in my articles, is a habit you surely need to avoid. It is not only wasting your time but also taking your energy. In general, more than 2 hours on screen, outside of working, will thin the cerebral cortex and lower memory and decision-making. This means your cognitive function will work less efficiently, and you will get less inside your brain. Your learning will suffer if you alternate between work and excessive screen time. You will memorize less than you could. Next to these effects, excessive screen time was also linked with a higher risk of neurodegenerative diseases. Source.

Unhealthy living style

Alcohol and smoking are common harmful habits in today’s world. As we navigate through the city on our daily commutes to work, school, and other places, we frequently encounter individuals who are smoking. Old cigarettes are often lying on the ground, a symbol of today’s abuse of drugs. Yes, you heard it right. Nicotine and alcohol are technically drugs that are talked about as harmless in our society today.

However, I do not want to talk about the many health issues that can occur with the daily abuse of those drugs. What I want to tell you are the cognitive drawbacks that are not avoidable. Because those drugs are linked to cognitive decline and brain disease. This does include harder drugs too. The effect may vary based on the amount of drugs you consume, but the risk will always be there. So it is better to stay away from it. Source

A stressful life can also affect your memorizing. If you simply are overworked and have way more to do than you actually can do. Then it will have effects on your memory, your emotion regulation, and the whole brain function. Although stress doesn’t need to be unhealthy, you should avoid too much stress. And by that, I mean especially overworking. Source

How to fix your lifestyle

However, this can all be fixed; stress is common and often also normal. Your body and soul just need a rest, so take time for it. This is crucial for both your physical and mental well-being. Meditation, exercise, and journaling are perfect habits to lower your stress. These are the three best ways to fix the stress. However, it’s important to have free time in addition to your working hours. Even if you are really busy, you will need time to relax, to have fun, etc. It is an inevitable aspect of life. Taking care of your overall lifestyle is an integral part of working memory techniques to improve memory.

But you also need to fix addiction, whether it be smoking, alcohol, or excessive screen time. You cannot fix this in a single day; it requires sufficient time to integrate it into your routine. This depends on the person, so you could take one month or even longer. But don’t panic; it is still possible to change. Make yourself a plan and commit to it. Discipline will help you with getting rid of it; however, there are ways to get rid of the problem. For example, you could just not buy alcohol, drugs, etc., or you could actively put your phone away for a certain time.

Fixing those issues takes time, but your brain will turn back to normal. This is only the case if you have a severe brain illness. However, such illnesses are rare and unlikely to occur at a young age. Therefore, remember that these effects are not permanent and will gradually diminish.

Collaborative Learning

So far we’ve only discussed self-change, not collaborative learning. You don’t need to sit in a room or library alone for weeks. Instead, you can learn in a group, with other friends or fellow students. It’s a simple practice, and especially for the social learning type, this will be helpful. Because it is a proven working memory technique that can significantly improve memory enhancement.

There are many ways to learn together. Firstly, you need to ask someone—a friend or someone who learned the same material as you. Meet in a library or wherever you like to. However, it’s ideal to choose a quiet location free from distractions. Not just sitting together and learning for everyone, but learning the material together. This involves asking each other questions and explaining the material to each other.

The benefits

By explaining concepts to each other, it will be much easier to memorize them. The one who understands the material can explain it to you. This is simple and easy. Besides that, the discussion will also benefit your memory retention. All these efforts help you understand the material better and faster. This is a task you cannot accomplish on your own. Explaining is one of the most beneficial tactics for improving memory.

Besides the memory benefits, you, of course, also get social benefits. It is simply easier to make friends with fellow students through combined learning. However, this is not the primary motivation. Focus on the group learning, not on yapping. Then when you meet, it is way harder to procrastinate the learning; you have to go through it. Motivate each other; give each other accountability.

Practical Methods

There are many options for learning together. First, you can learn just in a pair, but you can also learn in a bigger group, like six people. However, bear in mind that learning with more than six people will reduce its effectiveness. You will know why later.

You can discuss and explain topics to each other and rotate the roles in the group. One will explain a concept, and the other will listen. Once the individual has completed their explanation, others should begin to critique it. Was it good? Did it fit the topic quite enough? If necessary, discuss the concept with the group afterwards. Depending on the topic and exam, discussing and thinking about them is very important. Afterwards, all in the group will understand the concept better.

Conclusion

Basically, improving memory is about looking after your most valuable asset, your brain, not merely about acquiring knowledge or applying advanced brain training programs. These tested working memory techniques will enable you to design a comprehensive road map on how to increase general cognitive ability and build working memory capacity. From organizing your study materials to utilizing flashcards to share ideas with others, every technique mentioned here is geared to help you improve long-term retention and recall.

You found that a rigorous study regimen comprising physical exercise, scheduled breaks, and appropriate sleep is what determines memory improvement. Even small actions like adding non-sleeping deep rest or Yoga Nidra meditation can help tremendously with stress reduction and increase of concentrate capacity. These methods combine with others like interleaving and spaced repetition to ensure that you not only recall but also effectively reinforce knowledge.

We also covered the need of lowering distractions and using binaural beats to improve memory. Maintaining cognitive performance requires mastery of focus; so, by means of simple techniques like timing with a stopwatch, you are well on your way to establishing a more effective learning environment. The mnemonics discussion also clarifies how creative memory techniques could support your efforts even if they need more work to set up.

At conclusion, the section on cooperative learning reinforced that you are not alone confronted with these challenges. Apart from memory retention, group discussions, idea sharing, and peer concept explanations serve to promote responsibility and motivation. Combining these approaches for social and personal learning provides a strong foundation for formation of long-lasting memory.

Remember that every little step you take to improve memory now sets the path for a better, more successful tomorrow. Keep improving your skills; stay consistent; soon you will find the main benefits of actually knowing how to increase working memory capacity.

What to Do

→ To avoid confusion and ensure consistent memory improvement, make a detailed checklist and orderly arrange your study materials.

→ Remember, excellent working memory strategies start with a strong basis; thus, plan and explain challenging topics in clear words.

→ Making flashcards and teaching significant concepts to another person is one of the best ways to learn and boost memory.

→ Plan breaks to keep cognitive ability and prevent exhaustion over a maximum two-hour study period.

→ During pauses, do physical workouts as pull-ups or push-ups to stimulate blood flow and improve memory.

→ Give Quality Sleep top importance; ensure you have enough to support the actual strengthening of working memory and help to confirm your information.

→ Yoga Nidra meditation is one of non-sleep Deep Rest techniques that can reduce stress and boost general memory improvement.

→ Use intervaling to rotate subjects throughout study sessions so as to enhance memory association and maintain focus.

→ Keep technology away and use earplugs or headphones to help to avoid distractions and hence support better cognitive performance.

→ Use 40 Hz binaural beats to generate brain activity—a fundamental method meant to significantly improve memory.

→ As a working memory technique, track your concentration time; monitor focus during study sessions with a stopwatch.

→ For long-term memory retention mix mnemonics with flashcards and spaced repetition even if they may take time to set up.

→ Using cooperative learning, study in groups, explain concepts to others, and go over content to aid in memory.