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Memory Improvement Cram School

Memory Improvement Cram School

Memory Improvement Cram School

I’m excited to announce I am considering adding Cram School to the list of services offered to students.

The Memory Improvement Cram School idea is in response to the number of enquiries I get around learning memory techniques and tailored one-on-one memory improvement programs.

I’ve learnt from experience that consistent training, mentoring, and support are the best way to improve your learning skills in the long run. For most students the ability to ask questions, get feedback on their learning, and have a tailored training program means a significant benefit compared with self-guided learning.

One-on-one training works because it is designed to meet the students’ needs and keeps you motivated, but it is limited by a few factors;

1. My schedule for new students fills up,

2. The cost is too high for many.

The Cram School idea is a more cost effective solution that still provides some tailored one-on-one support but at a fraction of the private training cost.

How would it work?

Membership would include your own online login where you can join classes, watch videos and past lessons, access supporting material and join a likeminded community. It is planned as a rolling monthly membership for a small monthly fee that you can cancel at any time.

There would be several different class types each month, run at different times to suit a range of time zones with students able to join as many classes as they like. Some classes would be be pre-recorded so you can learn in your own time, others interactive so you can choose to join them live or watch them later. The lesson lengths would likely be 40 minutes.

Idea topics types for lessons:

  • Memory technique lessons
  • How and where to do regular memory training
  • Setting up your own memory training program
  • Memorisation of information by example
  • Question and Answer classes
  • Sessions where students can provide suggestions for the information to be memorised

I’d like your input.

I am thinking for it to start in time for a new year’s health resolution – one of cognitive health!

Those who pre-register and join at launch will get an ongoing monthly discount.

Click here to tell me your thoughts and pre-register.

 

 

 

Want to get good at memorising quickly? Take a look at my step by step Master Your Memory course. If you need a bit more guidance Master Your Memory Plus includes one on one coaching.

Dictionary Memorisation – thoughts

Dictionary Memorisation – thoughts

This blog is just to organise my thoughts on the why and how of a new  potential project – memorising the Macquarie Dictionary

😊

Ok, why?

I’ve been considering for a while memorising a dictionary. One problem when you know techniques that help memorise anything quickly is choosing what  memorising project to focus on.

Learning the contents of an entire dictionary is one idea I have picked up and put back down a few times (a bit like a long and wordy book  : )

And now I feel it’s a good side goal for 2023.

There are a few reasons why a dictionary.

  • I’m getting older- Im 45 and getting closer to 50 with every day. I want to remain sharp. And I want to be able to pick the right word that expresses what I am thinking.
  • Im dyslexic and have not always had the confidence needed to voice my thoughts (my story is shared in my TedX if you are curious). So there is a lot of confidence to gain knowing I can properly use and spell all the words I know.
  • And I love to learn, so upsizing my vocabulary is enticing. I feel the more words I have at my disposal the more likely it is I’ll be able to comprehend new information from others and describe, clarify and communicate my own thinking.

How will I do it?

I think I’ll use the Macquarie Compact Dictionary my husband bought me a few years back. After all it says “To Anastasia, A little thing to remember me by.” Cute. And he is a bit of a walking dictionary so it suits.

I will put the words in memory palaces.  You can read more about memory palaces in this blog. Yes, there will be a lot of them. It’s likely I will try to choose palaces based on logic for ease of recall. For example, all the A words will be in Adelaide –  I was born there so places I know there seem like an obvious choice. I also want to know the page number each word is on – because if I’m already learning it then why not. With a small tweak to the palace this should not be too hard. I’ll describe this in later blogs.

The rest of the how? I’ll work it out as I go and keep you posted!.

Want to get good at memorising quickly? Take a look at my step by step Master Your Memory course. If you need a bit more guidance Master Your Memory Plus includes one on one coaching.

Memorise detailed information faster – a memory training example

Memorise detailed information faster – a memory training example

Memory techniques can substantially speed up how quickly you can remember new information, its like a brain hack. No more rote learning, yippee!  Once you master how it works it becomes easier and quicker the more you use it. If you want to memorise fast, read on!

I recently had a student come to me with a list of fairly detailed points that they wanted to memorise. It was a version of Dr. Deming’s 14 Points for Management. The list emailed to me was summarised, the first two are detailed below for our example. I’ll also quickly touch on extending this to longer points / paragraphs with more information.

First two in the list of 14:

  1. Create constancy of purpose for improving products and providing jobs.
  2. Adopt the new philosophy of change.

So, how would I approach this list to learn it faster?

I would use linking for each point, but each point would also be a location in a memory palace.

Linking is just where you use several images linked together in a sequence or story to represent information.   You can read more about memory palaces in this blog.

I would be quite literal. So, step one would be to choose a memory palace. This would not need to be ‘made up’ ahead of time, I would just choose a new place and make up the locations as I memorised each point.

Note that the images and stories that you would make up would likely be very different to mine and that is ok. We are all different. Just go with your own associations as that is what will work for you.

There are 3 steps in memorising each point:

1. Do word image association slowly reading the sentence.
2. At each location play with the chosen images to make an image story.
3. Check your progress. 

Lets start with point one in the list to memorise.

  1. Create constancy of purpose for improving products and providing jobs.
First do some word image association slowly reading the sentence –

I read through the sentence and notice what images could spring to mind. When I think of ‘create’ I think of hands making something, like out of clay, ‘improving products’ I see an item and then it getting replaced with better and better versions and ‘providing jobs’ I see more people lining up to start work and clock in with an old fashioned card slot.

Then at that first location I play with those images to make the sentence into an image story –

We have some image associations, now we want to make them make sense and represent the information.

Hands are creating (I notice with constancy of purpose – I see them doing it on purpose, sort of with attention) a product out of clay. This constancy of purpose is for improving the products (I see the products are improving because what started as rough clay lumps are now taking shape into clearer defined objects). It gets to a point where there are so many of these now neat clay products being placed that there are more people being provided jobs, I see them running up and lining up next to the hands and clocking on.

Really also see the story in the location you have chosen. Oh no! there is clay on my white couch!

You will notice there is not really an image for each word. It is usually not needed or even recommended to have image for every word as it gets confusing. Instead add quality detail to the story to add words (Ie the hands are creating with a constancy of purpose – this image is different to if they were just creating with gusto or vigour so see the quality in the image).

Check your progress –

Now read out loud the sentence while looking at the ‘story in your head’. Then try to look away and say the sentence while just looking at the images in your head.

When you stumble (which is normal) look down at the page. Repeat a few times, if you keep stumbling at a word as you repeat you may need to adjust your image a bit.

Also make sure the story is in order – it starts with create and ends with providing jobs. This will also assist with the sentence coming back to you.

Then onto location two and point 2 in the list to memorise. Repeat the process:

2. Adopt the new philosophy of change.

Do some word image association slowly reading the sentence –

What springs to mind? for me ‘adopt’ reminds me of the old movie Annie at an orphanage, ‘philosophy’ reminds me of a philosophical book l have and love (I can see the cover) and ‘change’ is a triangle symbol in Maths.

Play with those images to make the sentence into an image story at the next location –

I am standing at the second location, on a table. There is the orphanage from Annie, and Annie herself. I pull her under my arm like I will adopt her. I am proud of this orphan she is clutching a new philosophy book under her arm and is clearly thoughtful. She flips the book over and I see the change symbol – I believe we will both change to make our new family work together.

Check your progress –

Read the sentence and then see the images/story in your head. Look away and try to say the sentence seeing the images, any problems look back at the page. Repeat a few times until point 2 is solid.

REPEAT ALL

At this juncture I would quickly go back to the beginning of the palace and see if I can say the first two points (by going to the location and looking at the images in my head).

Then move to location three and point 3. and continue through until the 14 points are memorised.

A further few notes for once you have all the points solid in upcoming days.
  1. Reflect on what the points mean. Now the information is memorised deepen your memory and give meaning and understanding to what you have learned. You can also do this during the above process if you prefer.
  2. You can add more information and detail to what you have memorised. For example if each of these points had more text or explanation about them that you wanted to remember, you add on at that location. Like a little side story – this may interact with the first one or just be next to, underneath or above it.

Want to get good at memorising quickly? Take a look at my step by step Master Your Memory course. If you need a bit more guidance Master Your Memory Plus includes one on one coaching.

Neuroscience memory findings are right on target

Neuroscience memory findings are right on target

Now this is interesting reading. Neuroscientists are discovering more about what happens when our brain revisits a memory. Their findings are right on target with what memory athletes do on purpose when memorising.

We ‘deposit new information into folders’ – by creating a visual event that represents the information we are trying to memorise. The more exciting/unusual/provoking the event or story we create, the easier it is to remember.

Don’t get confused with memory palaces here. There are several techniques that memory athletes often use in conjunction.

Memory palaces are certainly like a file to store information but they are like the ‘main file’ (and work by scaffolding on new information onto something we already know). The ‘folders’ discussed in the article are more like sub folders under the main file – with each location within the palace and the image/event created to remember that information.

Have a read here: Scientist Alert – Neuroscientists Find Two Types of Brain Cells That Help Us Make Memories

And check out more about memory palaces in this blog

The inevitable decline of aging – just say no

The inevitable decline of aging – just say no

I’m turning 45 this year. I have 3 teenage kids. I often feel there are not enough hours in the week to do everything I want to do. Not enough time to spend looking after and nurturing myself.

I am fit enough, I eat fairly well and I can certainly remember information more quickly than the norm. But I feel like I am declining slowly, and it seems inevitable unless I change something.

The decline is both physical and in mental ability. And I don’t want it.

I want to live a long, healthy and fulfilling life. Full of adventure and learning.

But I have a plan to stop this inevitability from happening.

In making this plan I considered what is missing and how I can fix it. I don’t think I am being regular enough in my physical and mental training. I don’t prioritise my own health enough. I need to fix this – increase the training and include specific short term goals.

There are things outside of our control in life, but to some extent that can also be an excuse. I don’t mind getting old, but I want to do it well with a mind and body still up for the challenges I want to enjoy. I refuse to just stop growing and learning just because I am middle aged and therefore its ‘time to be sensible’. Or, to put it bluntly, give in.

I am going to share this journey in my blog in case it helps you.

I will expand on my progress over the coming weeks and months but here is my initial plan. To build this plan I am drawing on my long experience as a physical athlete (a professional dancer), as well as the knowledge gained as a memory athlete.

Just a caveat if you decide to follow along. The points below are specific to me, but you can adjust them to where you are at in your life

  1.  I will do a memory training session of at least 30 minutes 6 days a week.
    This will likely be using Memory League.
    In upcoming blogs I will expand on this training so you can follow along. If you want to get going you can start by going to Memory League and trying out some of the disciplines. Use the tips and techniques in some of my other blogs to get you going. Names and faces is a good place to start.
    By the way I’m not affiliated with Memory League, but I am happy to promote it as a place hang out and train used by a lot of memory athletes and others trying to improve their recall.
  1. I will do a gym session 6 days a week.
    When injuries allow this will include at least 25 mins of running (ideally with a weight vest as I am a light lady) and weights training. I want to be really strong, not just moderately strong. And as I age even just keeping where I currently am requires me to increase what I currently do.
    I will include exercises that work on dexterity and coordination for mental acuity. And of course exercises that work the muscle groups we need as we age and in real life – such as balance, mobility, and grip strength.
    I will share some of these in videos/blogs as well.
  1. I will aim to eat more healthily, while still enjoying food.
    This balance means I will happily ‘break the rules’ here and there. I want to eat more whole plant-based food, with lots of fresh greens, legumes and grains. I personally have a high metabolism and so my goal is to try to eat more. I would like to gain at least a few kilos of muscle.
  1. Continue to learn new things.
    Ok this one is broad so let me try to be a bit more specific. I’ll focus on 3 things to learn this year outside of everyday work life.

    First, I want to make a stronger commitment to learning Taekwondo this year. I have been learning this for a couple of years now and am at Cho Dan Bo (a ‘probationary black belt’), and I would like to get to full black belt. This is not actually for the belt but for the learning and physicality it represents. I’m loving learning this martial art as it is both a physical and mental challenge, and I can do it alongside my kids. This makes for good parenting and efficient use of my limited time.

    Second, by my birthday this year I want to know the square of every number up to 1000 instantly. This is a fairly easy challenge using memory techniques, but it worth recording here to make myself do it.

    Third, I am looking for one more definable challenge with a clear objective –several spring to mind so I will likely play with a few until I settle on one. Stay tuned 🙂
    If you are following along I suggest you choose three learning goals with set timeframes – they can be small or big. Maybe a whole language or 40 difficult English words and their meanings. Make sure you nominate a timeframe. It would be great if one of them was learning a new physical skill (like yoga, martial arts, a musical instrument etc.)

  1. To help facilitate all this, I will say no more often.
    No to things that I don’t want or need to do. We all need to make time for ourselves.

 

Keeping your memory sharp – how to minimise age related memory decline

Keeping your memory sharp – how to minimise age related memory decline

As people age their memory often declines. But it is not inevitable. Here I discuss the problem, likely causes and suggested strategies to combat it.

Memory often declines with age

There is no doubt that memory generally declines with age. Aging is linked to reductions in memory functions and neuroplasticity (the brain’s ability to form and reorganise connections).

Many studies have documented poorer memory performance in older people compared with younger age groups. Most researchers agree that memory decline occurs in more than 40% of people over 60.

But the good news is that studies suggest memory decline is not inevitable. Most of us can do something about it.

What memory problems are an expected part of normal aging?

Normal aging can impact learning new information and recalling information.  Common memory problems include simple forgetfulness, like misplacing the keys, and becoming slower to recall information such as names and events. The good news is that aging has less impact on our older memories, procedural memory (such as performing tasks) and semantic recall (general knowledge).

What causes memory decline?

Aging associated memory decline is widely understood to be associated with changes in the hippocampus. These are two areas of the brain that have important roles in consolidation of short term memories and in spatial memory. Age dependent changes include the hippocampus losing neurons and size, changes in hormone levels, reductions in brain blood supply and accrual of oxidative stress.
These impacts on the brain are in turn caused by many factors, often treatable and reversible. These include :

  • Depression is common in older adults, and interferes with concentration, organisation and getting things done. This can mimic the signs of memory loss, so there are positive impacts on your effective memory from identifying, treating and reducing depression.
  • Vitamin B12 deficiency can damage the brain, sometimes permanently. B12 protects neurons and is vital to healthy brain functioning, and age reduces our rate of absorption. Smoking and alcohol increases the risk further. The earlier a deficiency is treated the better the chance to reverse the memory impact.
  • Thyroid problems can significantly impact your mind, as the thyroid gland controls metabolism. Medication can often resolve this.
  • Excessive alcohol consumption leads to memory loss, and over time may increase the risk of dementia. Experts advise avoiding alcohol or limit your daily intake to 1-2 standard drinks.
  • Dehydration is common in older people. Severe dehydration can cause confusion, drowsiness, memory loss, and other symptoms that look like dementia. So stay hydrated – drink around 2 litres of water per day.

What about Alzheimer’s disease or dementia?

Memory loss as we age is not inevitably associated with dementia. However aging is often related to decreased cognitive function and increased risk of brain diseases including dementia and Alzheimer’s disease. Alzheimer’s disease is most common in people over 65, and one of the first area of the brain to suffer damage is the hippocampus. Because of this Alzheimer’s is a major contributor to memory decline in otherwise healthy older people. But the memory loss and thinking problems seen in mild cognitive impairment, Alzheimer’s or other dementia are not normal aging.

Can we keep our memory sharp as we age?

In many cases, yes. Studies suggest that memory decline is not inevitable.

Addressing the factors listed above is a great start. Research also shows that regular exercise can be key to reduce and delay age-related cognitive and memory decline, especially aerobic exercise. Walking at least 10 kilometres a week has also been found to support preventing brain shrinkage and memory loss. Exercise can alleviate aging related structural and functional changes in the brain, reducing the risk of neurodegenerative disease. Exercise also enhances the adult hippocampus neuron production that is critical for memory functions. Read more about it in my blog Exercise and Memory.

Alongside exercise, try to resolve illnesses to reduce their impact on your memory and the effect of any associated medication. Aim for good blood pressure and cholesterol, don’t smoke, avoid excessive alcohol, keep your weight trim, and eat well – focussed on a wide variety of whole plant-based foods with plenty of antioxidants. Reduce stress and get enough sleep. While you are at it, maintain strong social engagements (volunteer, join clubs, party!). Studies show that highly socially engaged older people enjoy better memories, general cognition, health and happiness.

Whew. Sounds hard. But keeping a healthy, social and happy life must be worth it.

But wait, there is more you can do if you’re really keen to keep sharp.

Brain exercises to combat memory loss

Keep your mind exercised as well.

Researchers testing cognitive training in trials have found significant benefits. In one trial, sessions in memory training, reasoning and processing-speed improved participants’ mental skills in those areas and the benefits persisted for two years.

Engage in activities you already enjoy and know. And learn some new skills – maybe start learning a language, master a new cuisine or learn a musical instrument. Foster a growth mindset – new skills and experiences are not just for the young. You are never too old to learn new things and enrich your life.

And by using memory techniques you might surprise yourself at how quickly you can learn.

At any age you can directly improve how quickly you can retain new information by learning and practicing memory skills. This can improve your brain health and directly combat memory decline. Learning a memory technique and practicing it for even 10 minutes a day is a great start.

How can you begin? Check out my blogs on memorising;

Please note the above blog is not medical advice and you should always first consult your medical practitioner regarding your personal circumstances. 😊

 

 

 

Reference links

https://jamanetwork.com/journals/jamaneurology/fullarticle/778704https://personal.utdallas.edu/~tres/memory/LTP2/foster.pdf

https://my.clevelandclinic.org/health/articles/11826-memory-problems-what-is-normal-aging-and-what-is-not

https://www.helpguide.org/articles/alzheimers-dementia-aging/age-related-memory-loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296269/

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110