5 Ways To Improve Your Memory
We kind of just seem to accept the fact that people’s memory declines as they get older. But this doesn’t have to be the case. Your brain is like a muscle.
Muscles do decline in strength and functionality as one gets old, but the speed and significance of the decline can vary greatly.
In the case of the brain, doing exercises that work out your brain can actually have a significant impact on how your brain performs as you get older. So, with that being said, here are 5 ways that you can improve your ability to remember things.
Get More Sleep
Sleep is like the brain-equivalent of putting your computer into sleep mode. It’s still running, but at a significantly reduced capacity, which lets it save energy.
The same logic applies to your brain. Getting more sleep lets your brain rest, conserve energy, and get ready for a new day. If you are a night owl, consider changing your habits and getting a solid 7 or 8-hours of sleep per day.
Puzzles of any kind (logic puzzles, word searches, crossword puzzles, etc.) are like heavy-duty cardio for your brain. They make you use your brain in ways that you probably don’t use it on a day-to-day basis.
Much like exercise your arm muscles makes you stronger, exercising your brain results in improved brain function., which includes your ability to remember things.
Eat Brain Food
Brain food isn’t a myth, there are certain foods out there that really do help out your brain. Key examples of this include fatty fishes like salmon.
The vitamins and nutrients in brain food make your brain stronger and healthier, which results in having better memory.
Reading books and articles is another great form of brain exercise. Not only do you exercise your brain by physically reading the words, but you also try to remember things like plot, characters, and other aspects of the book, which also works to improve your memory. So, if you don’t already read as a hobby, make a habit of doing so.
Cut Out Alcohol
Even if you aren’t getting seriously black-out drunk every day, even a little bit of alcohol can really kill brain cells, which in turn leads to an overall decrease in your brain’s ability to function.
This adds up over the years and results in a serious decline in thing’s like your memory and critical thinking skills.
Raising Your Standards is the Key to Personal Progress
If you’re not as successful as you’d like to be, your standards are probably too low. If being 20 pounds overweight is acceptable to you, you’re probably 20 pounds overweight.
If living in your mom’s basement is okay with you, then you’ll likely be down there until you’re 40.
Most people believe they’re being reasonable, or non-selfish, when they set low standards. But you get what you tolerate in life.
Having high standards is a way of respecting yourself and getting the most out of your life. Life will rarely give you more than you demand from it. Ensure you’re demanding enough.
Try these ideas:
1. Identify the area of your life you’d like to change. Of course, you could raise all of your values. There’s nothing wrong with that. However, your short-term success will be greater if you focus your attention on a single part of your life.
It might be finances, relationships, health, or any other category.
2. Set a new minimum. Let’s imagine that you want to improve your finances. You might need new standards for your income, rate of savings, and spending. Take a look at all the items that are related to your area of focus and set a new minimum for what you’re willing to tolerate.
◦ Do you think Donald Trump would be satisfied with only earning $250,000 per year? Do you think Warren Buffett would be satisfied with a 2.2% return on his portfolio? Of course not, and that’s a big part of the reason they’re wealthy.
3. Begin making changes. New standards are a starting point.
Now, you have to make actual changes to your life and behavior to meet those new minimums. If you need to increase your income to meet your new standard, it might be necessary to look for a new job or to create a business you can run on the side.
◦ A standard is really just a goal. What do you need to do in order to reach that goal?
4. Incorporate those changes into your identity. You can force yourself to go to the gym a few times, or to save an extra $200 each month, but it’s not easy to make those changes stick. You have to believe that it’s part of who you are. Here’s how you can accomplish that:
◦ If you’re beginning a gym habit, make a note of each time you set foot in the gym. Say to yourself, “See that? I’m the type of person that goes to the gym. I go even if I don’t feel like going. That’s who I am.”
◦ It sounds silly, but it works over time. Keep proving to yourself that you’re the type of person that does that behavior religiously.
5. Monitor yourself. Measure your progress and congratulate yourself for it. Give yourself a verbal reward. Jump up and down and smile. Ensure you’re enjoying your progress. You’ll be more likely to stick with the changes you’re making.
6. Keep going. You’ll probably raise your standards many times over your life. Pick a new area of your life to address and go for it. You’re turning yourself into a more successful person with each iteration.
Raising your standards is the first step to improving the quality of your life. Most people don’t consider their standards at all or have standards that are far too low to live the type of life they desire.
Demand more from yourself, the people around you, and from life. You’ll struggle to receive more than you’re willing to tolerate.
The Secret to Making Yourself More Coachable
Finding a competent and compatible coach is only half the battle. It’s also important to develop your own coachability.
If you’re like most professionals, you probably want to succeed, but you may resist coaching for reasons that you’re not even aware of. However, you can develop skills and qualities that will prepare you to accept guidance and act on it.
Learn how to become more coachable. Use this checklist to find the areas you need to work on so you can have a successful relationship with your coach.
1. Listen closely. Pay attention to what your coach has to say. Look for the truth in any message instead of dismissing their perspective or trying to make excuses. Maintain eye contact and resist any urge to interrupt.
2. Ask questions. Ensure you understand what your coach is telling you. Paraphrase their statements in your own words. Clarify any points you’re unsure of and ask for concrete examples.
3. Take your time. Let yourself absorb information fully. Focus on responding thoughtfully rather than quickly. If a situation stirs up strong feelings, give yourself an opportunity to calm down so you can think clearly.
4. Welcome feedback. Ask others for input frequently and graciously. It helps to stay in practice and have multiple viewpoints while you’re working with your coach.
5. Watch your body language. Ensure that your gestures and expressions are friendly and consistent with your words. Coaches are human. It’s easier for them to fully engage with you when they feel respected and appreciated.
6. Open up. Recognize that there is more than one way to approach the same goals. Consider your coach’s suggestions even when they’re different from your usual methods.
Other Skills and Qualities:
1. Value learning. Are you excited about adding to your knowledge and stretching your skills? Learning is a mindset that helps you to make sounder decisions and adapt to change. It can also motivate you to persevere through the coaching process.
2. Set goals. While your coach can help you to reach your goals, you need to be sure that your targets are specific and meaningful for you. Write your goals out and tell others about them so you’ll feel more accountable.
3. Adjust your expectations. Do you understand the difference between coaching and consulting? A consultant is usually hired to fix a specific issue. A coach works with you to build your strengths so you can achieve the outcomes you desire.
4. Cultivate gratitude. Thank your coach for the positive impact they make in your life. Putting their insights into action is also an effective way to show them that they’re making a difference.
5. Be humble. Remember that your coach and anyone you meet has valuable things that they can teach you. Tame your ego so you can create productive relationships and take advantage of rewarding opportunities.
6. Practice consistently. How can you take what you learn from coaching and use it to make positive changes in your work life? Develop a strategy for enhancing your performance and set specific goals for areas where you want to grow. Deliberate practice requires discipline and effort, but it pays off.
7. Evaluate your progress. Self-examination is an important part of the coaching process. Reflect on the areas that you’ve already covered and what you want to do next. Enjoy discovering more about yourself and your abilities.
Being coachable is about being ready and willing to learn and grow. Unlock your potential so you can achieve greater personal and professional success. Coaching can help you to clarify your vision and leverage your strengths if you know how to use the resources your coach provides.
Related Reading: Comprehensive Self development online guide