fbpx
Memory coach guide to longevity

Memory coach guide to longevity

Memory training for longevity and lasting brain health – a New Year’s resolution

Protect your mind as your years advance

I am serious about longevity, I’d like to live a really long time.

But just as important is the quality of life of any extra years. I want to keep all my marbles, my cognitive function and physical capabilities for as long as I can have them, and I want a brain that keeps learning.

Those who know me well know I approach this holistically, which manifests in an array of ongoing behaviours that support brain health and memory.

Daily habits that protect your memory

Eating healthily, avoiding alcohol, regular fitness – both strength and cardio, sleeping enough (this one is a personal struggle), ongoing new learning, nurturing healthy relationships, and of course – memory training for longevity. These habits are the core of my lifestyle to protect my mind and body health over the long term.

From the outside this list can look obsessive, but inwardly I am pretty sensible about these daily decisions.

It is not all or nothing. One “bad” move doesn’t mean I need to throw in the towel for that day.

Maybe it is my economics degree talking but everything in life has an opportunity cost. Opportunity cost being the something else we could do with our time, what else we could spend our money on, or what better food we could put in our mouth. Something isn’t always inherently good or bad, it is all relative to the alternatives.

An apple may be good, a fresh fruit salad is better.

As the year draws to an end, New Years resolutions start.

If you are someone who wants to continue learning and improving, especially in cognitive function and memory capabilities, I hope you will consider adding a better memory to your resolutions list for the new year. A small, consistent memory training habit can do a lot for how well you can remember and learn in the long run.

Memory training for longevity

Memory training is oft neglected in a list of resolutions, but if you are looking for a long and healthy life I’d say it is essential. From a longevity perspective my memory training is about giving myself the tools to keep learning, adapting and enjoying life as I age.

Where to start with memory techniques

If you are new to memory training and don’t know where to start, as a memory coach I usually recommend learning about memory palaces, how to remember names and faces, and lists of words and images (using memory palaces). These are powerful, practical memory exercises that most adults can learn quickly.

A good start for memory palaces is this blog, and this video. For names and faces read this and watch here. There are a lot of how to videos on my YouTube channel.

Once you have the gist of these techniques, it is time to start to do some regular memory training. Many of my memory coaching students come to me and say they learned techniques, got excited but don’t know how to improve from there.

Train, train and train some more. Plot your results and create a training program for yourself. Memory League is a great place for this, and one where many memory athletes are active. It’s where you can turn memory techniques into a structured and fun memory training routine.

You can learn how to improve your memory and ability to learn new information by the endless free resources on the web. If you’d like a helping hand, reach out or book in for a 1-on-1 memory coaching session with me to work towards your memory goals.

My own resolutions

As for my new year resolutions, I am endeavouring to train more myself, and share videos and blogs to assist you to do the same. I want the incredible benefits of memory training and techniques to be more accessible to more people.

I’m aiming for a long healthy life full of new experiences and learnings, retaining as much of what matters to me as I can.

 

 

Get exclusive memory tips delivered to your inbox >

Improvement not perfection

Improvement not perfection

As someone who tends to dive headfirst into new passions, I’ve always been a bit of an all‑or‑nothing woman. If I can’t be the best at something, part of me wonders if it’s even worth doing at all. Sound familiar?

But lately, I’ve been working hard to challenge that mindset and while I’m far from perfect (and that’s the point), the results have been eye‑opening. It’s something I talk about often in my work as a memory coach, because this mindset shows up everywhere, not just in learning new skills, but in how we approach improvement itself.

The spark that fades

When we start something new, be it memory training, a new sport, or a creative skill, there can be an incredible rush of excitement. Everything feels fresh and full of promise. But over time, that excitement can begin to fade, especially when progress slows or challenges hit.

And just when it feels like there is a giant immovable boulder in the way of improvement, is actually where the magic happens. It builds perseverance, teaches us how to keep going when the novelty wears off, and the problem solving needed to overcome the obstacle provides a unique and deeper understanding.

Why consistency and perseverance can beat talent

It might sound cliché, but consistency over time and fostering a growth mindset can outperform natural talent. A bit of perseverance, even when you feel you’re getting nowhere, can still lead to real improvement if you can learn to embrace the difficulties and see it as part of the learning process.

And believing in this process can help.

Psychologist Carol Dweck’s research on fostering a growth mindset shows that when people believe their abilities can improve with effort, they’re more likely to embrace challenges, learn from mistakes, and keep going when things get hard.

Memory Training progress

Memory training is a great example of this principle. At first, you might see quick wins. Suddenly you can remember the names of those you meet or more new words than you ever thought possible. But after a while, progress naturally plateaus. The sessions feel the same, yet the results don’t seem to leap forward as they used to.

That’s when most people stop.

But if you keep going, trust the process, and look for creative ways around these roadblocks, you’ll find the next layer of progress waiting just beyond that plateau. In those tougher moments, it can also help to be tracking your progress over time, not just week to week, but month to month or even year to year.

Track, reflect, and reframe

Write things down. Keep a record of your results, scores, things memorized or recall speed. Over time, that record will show you what is really happening, that you are improving. Slowly, steadily, meaningfully.

It’s like physical fitness, you don’t expect perfection in your workout results, just gradual progress, or for some a halt in decline. Memory training works the same way: an ongoing practice to keep your mind strong, sharp, and adaptable for life.

Imperfect progress is still progress

Improvement isn’t about perfection, it’s about persistence. Every lapse, plateau, and struggle is part of the process. Each effort, however small, contributes to the bigger picture, the lifelong project of having a memory that doesn’t decline and may even be a little better than it was yesterday.

If you’re interested in improving your memory or want to learn how to keep your brain at its best, you can book in for a 1-on-1 coaching session or explore my memory courses.

 

 

Get exclusive memory tips delivered to your inbox >

Can I re-use a memory palace?

Can I re-use a memory palace?

Memory palaces are fantastic for toolkits for your brain, but for those who are new to them, sometimes they can be a little confusing.

I’m often asked: ‘How do you re-use memory palaces over and not getting confused with old information?’ and ‘How can I stop my memory palace filling up?’

Great questions!

First, its important to understand that there are two types of memory palace:
  1. temporary information (like a shopping list, a FedEx delivery, memory training or for a meeting this Friday)
  2. permanent information (like learning the names of all the Japanese vegetables).

You’ll find that memory athletes and those who use mnemonics a lot, have both. Mine range from upcoming meetings, to Pi, to the aforementioned Japanese vegetables!

If you’re unsure if memory palaces actually work – click here to read more: https://anastasiawoolmer.com/how-to-make-and-use-memory-palaces/

Temporary memory palaces

  • Temporary memory palaces can be used once a day and reused over and over on subsequent days.
  • Each new day you just ‘replace’ the new images over the old ones.
  • New students sometimes worry that this won’t work, but once you get going it is fine.
  • If you still find you can ‘see’ yesterday’s information, then you can alternate each day with a different temporary memory palace.

Long term memory palaces

  • For long term learning, you choose a palace where only that information will live (at least until it is in ‘long term’ memory).
  • This is because for long term learning you will want to review the information periodically so that it moves from your short term memory into your long term memory.
  • The memory palace acts as a holding place to help you learn faster in short term memory.

I learn all the Japanese vegetables by mentally placing the appropriate images at my local sushi train. Occasionally, I go back through it to check I still know them all and fix any problem images. It is this review process that  moves this learning into ‘long term memory’. Once this happens I no longer need to see the images.

This does not preclude using other reviewing methods (like Anki) to go over individual vegetable names as well.

Keeping these two types of palaces separate should ensure that your palaces don’t ‘fill up’ or that you get confused.

Need to know more about how to use memory techniques to learn? Check out my course Master Your Memory course or Master Your Memory + Plus course which includes 1 on 1 training and assistance. 

How to make and use memory palaces

How to make and use memory palaces

In this blog we explore memory palaces, their usefulness and how to make them. Memory palaces are one of the most powerful memory techniques, are fun to use and are surprisingly easy to make.

What is a Memory Palace?

A Memory Palace is a place you know or can imagine, and is used to store information. It can be a house, or a street, or any place that you can travel through. They are sometimes called Method of Loci (Latin for Locations), a Memory Journey or Mind Palace. Whatever the name, you use visualizations within your spatial memory to quickly and accurately store and recall information. You walk through the palace in your mind and ‘place’ an image into one location after another. Those images stay in that place and remind you of the information when you next imagine a walk through that palace.

Normally you use somewhere you know well such as your home, work or school but anywhere will do. Even imaginary locations work for some people.

What are they for?

When information is big or complex In my blog how to remember a list of words Memory Palaces are described as particularly useful once the size of your information is too large for one big story, and for more complicated learning challenges. They allow you to file away large amounts of data, such as lists, numbers, text and speeches, and even exotic material like mathematical logic.

When information is in order They also rock when the order of the information you are learning is important, eg for a speech or a list of countries in Africa in order of GDP.

Both short or long term Memory Palaces work for the short term (exam tomorrow) or long term (learn Spanish). If it is a Spanish exam tomorrow, then you’ve got it made.

Looking at what they are good for, you will see that they are brilliant for exams.

Why do they work?

The reason they work so effectively is simple. Memory Palaces make use of our already well developed spatial and visual memory.

Memory Palaces simply attach new information onto something we already know (like the layout of our house or the path we would take to get to our bathroom). The new data that we want to learn is easily remembered when scaffolded on to this previously learned spatial map. This relies on our visual memory for images and pathways, a skill developed since the dawn of humanity, and not just since we developed language a mere 100,000 years ago.

They are not a new idea

Memory Palaces are not a new concept and have been used since ancient times. Ancient Greek and Roman orators used this memory technique to give speeches without the aid of notes. Memory Palaces were written about by the Roman Senator Cicero over 2000 years ago.

Do they really work?

Yes. As an informal guide I tested myself remembering using three different techniques. I had someone else create three lists of 50 random words in a foreign language, all with their meaning beside them in English.

The results speak for themselves :

Remembering 50 random foreign words and their meaning

Note : For the rote learning I actively tried not to use the memory techniques I have acquired.

Other benefits

Exams They are great for cramming! You can store long lists or texts and ‘dump’ them out in a test.

Long Term Storage Memory Palaces are also a great conduit to long term storage. With a bit of review of the Memory Palace the details can be kept near 100% indefinitely. For example, for me to commit the data to long term I review the contents of the Memory Palaces on day 2 and 4 and then on month 1, 2, 8 and 15 – this may differ for each person. I find that after a certain amount of revision over time the information in a Memory Palace moves into long term memory and I don’t need to walk through it consciously to recall the details.

For long term storage I create a new palace for each new information group. It is not as daunting as it sounds to create a new palace – we all encounter so many locations in our lives. They can even be imaginary. When I first started I could only think of 40 locations. Now I have an Excel spreadsheet with thousands of places I have visited, including places I stayed in for only one night – the location does not need to be really clear, just as a hook for you to build on.

Sleepy bo bos A further bizarre benefit? I have never in the past been good at getting to sleep, often laying awake thinking until all hours. These days I have discovered a wonderful side use of Memory Palaces – an aid to falling asleep. I can revise lists of information or text I have memorised and soon fall asleep, with the bonus of revising the detail at the same time!

Quick access Memory Palaces aid quick retrieval of information. By keeping information for separate topics in separate palaces, when you want to quickly retrieve information you know where in your head to look. No more blindly feeling about in the dark trying to randomly remember something.

They grow You can go back to your mind’s computer file at a later date and add more points or add detail to existing points. You can also link palaces to make larger storage sequences. This can be done while revising.

General memory improvements Another exciting result I have found is an increased retention when learning new information in general, even without applying memory techniques or using memory palaces.

Rinse and reuse And a final benefit is that you can make lists on the fly. I have certain palaces that I reuse for temporary information that I want to quickly learn, like a shopping list or a list of tasks from the boss. I repeatedly use these memory palaces for short term details and find I can re-use them once each day. The old details don’t stick because I haven’t reviewed and confirmed them in that palace apart from the initial session.

I can even re-use the long term palaces I have once that information has moved to my long term memory. This movement happens after several revisions over time, and then the information can be recalled without thinking about the palace. So then this palace is again available for use with new data.

How to make a Memory Palace

Alright already, you are convinced. I hear you say that Memory Palaces are the knees of bees, will make your life complete and you gotta have them. But how?

1. Choose a palace

Choose a location you know. This could be your home, work, supermarket or a hotel you stayed at last week. So suddenly your home is a palace! Just as long as you can visualise the palace well enough you can use it, but the more connected you are the better. Where possible make the palace relevant to the detail. For example, I start outside a bakery to remember the number Pi because that is where they bake pies : )

2. Choose locations inside the palace

Walk through the palace and choose locations as you go. This is where each image will be stored. Remember (or imagine) a lot of detail to make it as vivid as possible. Also, change the heights and angles of your locations – don’t always place the location just at ground or eye level.

Be efficient with your locations, as a common problem is spreading them out too far. You can cram them close together. Try to put as many locations as you dare in a room, thinking of any nooks or crannies you could use to place an image.

3. Place an image at each location

The last step is to walk through the palace and place an image at each location. The image must remind you of the detail you are remembering, of course.

Often the first image that springs to mind is best, even if crazy. In fact especially if it is crazy. Interact the image with the location as well if possible to strengthen recall .

Here’s an example image I use:

I remember the Spanish word for Monday, ‘Lunes’, by thinking of a madwoman (lunatic) running around on the moon while jumping over sand dunes (as ‘dunes’ ends with ‘es’ to remind me of the spelling at the end of the word). To remember this image means Monday in English I just notice to myself that moon day reminds me of the word Monday.

Make the image strong. It works best if you involve more senses, so add movement, sound, smell, and texture. You are unlikely to forget the image if the woman leaps high in the light moon gravity (which is of course only 16.6% of the Earth’s gravity), yells gibberish and smells like moon-cheese. Its also very effective to add other side stories that occur to you while you are making it. In my case, I also think “I understand why she was running around crazy because it’s Monday!”

An example Memory Palace

Let use your house as the palace. I don’t know its layout so I will generalise as we go.

Really try to see the images and stories in your own house as you read the text.

My example is a simple list that my daughter Shirley urgently needed to learn for a junior high school test. It is the ancient Egyptian social structure, ranked from highest to lowest. The list is:

  • Pharaoh
  • Viziers
  • Nobles
  • Priests
  • Soldiers
  • Scribes
  • Merchants
  • Craftsmen
  • Peasants
  • Slaves

We used the following Memory Palace, locations and images. Remember, crazy is good.

Starting in front of your door place the first item – Pharaoh. For this word my mind right away conjures up an image of a Pharaoh in a gold-plated mask on my front door step. I then add a lot of detail to cement it, and to confirm why it is first. Maybe there is a crazy person knocking at my door in this mask? Or, why is the leader of Egypt knocking loudly on my door? And, oh no my doorstep is so dusty and he is so shiny and gold. The knock on the door is so loud because all the gold is so heavy.

Walk into the house and look up in the corner above the door to place the second item – Viziers. Again you need a relevant image – I suggested to my daughter a viser (like on the front of a cap) but she had never heard of this word before. She’s not a Star Wars fan or we could have gone with Darth Vader’s visor. But all is not lost. The sound of the word reminded her of a Vase, so now we have something to work with. We placed vases (plural) in the corner of the room. But as it is Viziers we put a big Egyptian looking eye in the middle of each vase one to remind us of the two i’s. We had these vases with their one eye each looking at each other blinking with concern then looking down at the Pharaoh in the doorway.

Now move to the couch and place the third word – Nobles. My daughter was lucky – her school teacher is Miss Noble, so that was a done deal. For the image, we pictured several clones of her teacher looking noble and lounging about looking with disdain towards the doorknocker at the door. You choose the image that first springs to your mind or makes the most sense to you.

Onto the fourth word – Priests. Here, one of the nobles leans over to pick up a coffee from the coffee table to take a sip and finds a priest swimming around in the cup! And then he does a double take to see he was wrong, there are three Priests swimming in his coffee. This was to remind my daughter to write ‘Priests’ with the plural in the test.

And for the fifth word – Soldiers. The Noble is so shocked and angry by the priests having a bath in his coffee that he calls out in a booming voice ‘SOLDIERS’, and two soldiers jump down from the cabinet, capture the Priests and march them off.

Onto Scribes.

I hear a scratching sound coming from under a chair and look to see several Scribes frantically scribing what they have just witnessed into stone tablets. They are getting dust all over my floor and as they write there is a terrible scraping sound.

I now go into my bathroom to freshen up from the dust and see several Merchants selling their wares in a temporary market they have set up in my shower. At least they are not dusty like the last group, but they are splashing water all over the place. To remind us that the word is Merchant and not some other words like ‘sales people’ I would add some little trick to remind me of the word. I see the word ants at the end of the word Merchant, so I imagine ants running all over their goods. I also have my Mum as one of the merchants to give me a hint the word begins with m.

Things don’t improve when I go to sit on my toilet to see some men creating arts and crafts…. great I think, now I have Craftsmen too. And in the toilet! Call the pest removers.

I look up to my window sill to see Peasants lounging around on the sill, looking with some humour at my ablutions. ‘Peasants!’ I yell at them, like I think I am a Pharaoh on my royal throne.

I drag my sorry self towards the door to get out of the bathroom, to see a line of Slaves in chains going through first. I feel bad for their sorry condition.

Done! We now will be able to recall all of the Egyptian social structure list, and in order.

Go back yourself through your Memory Palace and look at each location, to see if the images let you list the items in order.

You are standing near your front door, there is a loud knocking….who is there?

Want to learn more? Join my online Master Your Memory course or Master Your Memory + Plus with 1 on 1 personal training and support.  

Remember new words and their meanings

Remember new words and their meanings

Being able to quickly remember new words and their correct meaning is a powerful skill to develop.

For those of you who may have only joined my blog recently, I am memorizing a dictionary. Command of words is important to me and as someone who loves learning but is dyslexic, it’s an area I’d like to grow in. It is also natural as we age to find it harder to recall the right word. Thankfully this is something we can work on.

I hate the feeling of not having the right word at my disposal to accurately explain what I’m trying to convey. It also frustrates me when I read or hear something and I know I’ve missed the full meaning because there are words I don’t know. And learning language has a snowball effect – the more you learn, the easier it is to learn the next thing.

So, as a memory coach how do I go about remembering new words?

By following these 3 steps. As you’ll see in the example below these steps are not rigid but included here in full for completeness.

Step 1: Look up the word, write it out, think about it

Make sure you understand what the definition means. Check that you understand the full meaning of all the words used in the definition. You may like to look up the etymology or origin of the word.

Think about the intention of your learning

Do you want to be able to use it in speech? If so make sure you look up how to pronounce it if unsure. Do you need to be able to spell it? Take note of any tricky parts and notice that your memorization focus may need to be here. Do you need to know the definition word-for-word, or just have the general idea of it?

Make the definition succinct

If you don’t need to memorize the definition word-for-word then see if you can write out a shorter meaning to memorize.

Step 2: Memorize the word and its definition using mnemonics

There’s an example coming up after step 3 to explain this in more detail.

Here you are aiming to join together an image for the word and another image (or story) for the meaning. Ideally the mnemonic you create also has relevance to the actual word and meaning.

Difficulty with spelling or how it sounds

If it is a word that is difficult to spell or pronounce and you want to focus on that, then add information to the above mnemonic to assist (also see example).

Ideally don’t over complicate these images/story. There will be some spaced repetition and sometimes it is better to just have a simple hook.

Say the word and definition out a few times while looking at the story in your head.

Step 3: Practice spaced repetition, to ensure long term learning

Mnemonics are great for memorizing information faster in the short term. It is an efficient way to create new links and associations that lead to greater success in long term learning. But that doesn’t mean you don’t need to go back over new information to ensure it sticks around.

So what can you do with all the new words you have memorised to make sure you keep them in the longer run?

My favorite way to deal with this is to use a flashcard program that tells me what I need to review and when

Anki is a fantastic tool. You can have it on your PC as a web version or a PC application, and also as an app on your phone. And all your accounts sync.

I will soon complete a more in-depth blog and video on using Anki, but in short – you add a new word into a ‘deck’ of ‘flashcards’.  One ‘card’ for each word and its definition. For words, you name the deck something ingenious like “New words”. I have decks for all sorts of information I have learned.

Then the word on the front of the card is shown and you try to remember the definition. Tap the card to flip it over to the other side to see the definition, then select how easily the answer came to you. Based on your response Anki sets the card due to be shown to you again at an appropriate time interval. When a card is new, it could be shown again later that day but if it is easy for you or an older card it may not be shown again for a few days, weeks or months.

The nice thing about Anki is that you know you won’t lose your hard-earned learning. You don’t need to stress that you will forget something you already learned, and worry about when you should optimally go back over it. An app backed by learning science has your back (pardon the pun).

Most days I check my Anki app on my phone to see what is due for review and run through everything it shows me. It only takes a couple of minutes a day, or longer if I’ve just added lots of new learning.

Ok, Let’s take an example

Yesterday I came across the word putative.

Step 1

Definition of Putative :  commonly regarded as such; reputed; supposed.

Here is my thought processing as I look up the definition of putative. Note that everyone will come up with different stories, unique to their own past associations.

For simplicity in this blog I will remember the general idea of the meaning rather than the word-for-word definition. Note that word-for-word memorizing uses the same technique but has more images and a longer story.

I think I understand what the definition means and how to use it in context. I’m not sure how to say it but looking it up find out it is pyoo·tuh·tiv.

Step 2

The pronunciation of pyoo instantly reminds me of either the metal pewter or the Warner Bros cartoon character of the skunk Pepé Le Pew.

Thinking about the images that pop to mind, and in context to the meaning I choose Pepé le pew as a story begins to grow in my mind. I see the skunk character and I note that he is commonly regarded as smelling (being a skunk).

In my mind I grow out this image/story to see this as me leaning into Pepé and sniffing and then nodding and confirming to some group that just as it is reputed, supposed or commonly regarded, Pepé does indeed smell.

Ok, what about the sounds tuh and tiv, and the spelling? The tuh and tiv I know will come with a bit of spaced repetition. If I find it doesn’t then in a couple of days I will “edit” my image story to help. This is best done later as often it is not needed, and even when needed it is easier to add after the word is “nearly learnt”. Adding too many images at once can make things confusing.

To remember the spelling of the word, spaced repetition will help here too. Because of my dyslexia I will add a spelling focus to the image as well. For this I first try to anticipate what part I am likely to get wrong. I think it will be the putative part (not spelt pew). I go on to slightly adjust the image story I have made to see pepe le pew standing on putty. The story has the same ending – I lean in and nod and as is supposed Pepé does smell.

Now I just look away from the word and its definition and try to say it out loud a few times (while viewing the image and story in my head for reference). I also spell it out. Don’t worry if this still feels a bit wobbly.

Step 3

Add the world and definition into the Anki flashcard program and don’t worry about it further. As long as you review what Anki prompts each day, you’ve got this.

On the front of the Anki “card” is the prompt – the word putative. On the back of the card is the prompt and the answer –  putative (pronounced pyoo·tuh·tiv): commonly regarded as such; reputed; supposed

Tomorrow when Anki shows me this new word card, it offers just see the front. From the word putative, I try to recall the image and story to get the definition.  When I then show then answer, I select if remembering it was hard, good or easy, which the Anki algorithm uses to decide how soon I need to see this word again.

And that’s it.

How many words can a person remember like this?

It is possible to remember hundreds of new words quickly like this (or even a dictionary over time). Like all things, you will get better and quicker at is as you practice.

My YouTube video Remember new words has more details and 4 further examples. You might also like Learn SAT words Fast. Should you want to dive into a memory course to help with words my Master Your Memory one is best.

 

 

 

Get exclusive memory tips delivered to your inbox >