Boost your cognitive performance with these science-backed techniques:
Memory Palaces:
- Choose a familiar place, like your home or office
- Create a specific route through this place
- Place items you want to remember at specific points along the route
- To recall, mentally walk through your "palace"
Example: Remembering a Presentation
- Front door = Opening statement
- Living room = First main point
- Kitchen = Supporting data
- Bedroom = Conclusion
Spaced Repetition:
- Review new information at increasing intervals
- Day 1: Review after 1 hour
- Day 2: Review after 1 day
- Day 4: Review after 3 days
- Day 10: Review after 1 week
Example: Learning New Software
- Day 1: Learn basic functions, review before bed
- Day 2: Practice again
- Day 4: Quick run-through of features
- Day 10: Full practice session
Chunking:
- Break large amounts of information into smaller, manageable groups
- Find patterns or create categories
- Remember the chunks instead of individual items
Physical Exercise:
- Aim for at least 150 minutes of moderate exercise per week
- Try a 10-minute walk before important meetings or brainstorming sessions • Incorporate desk exercises like chair squats or desk push-ups during breaks
Quality Sleep:
- Stick to a consistent sleep schedule, even on weekends
- Create a relaxing bedtime routine (e.g., reading, soft music)
- Keep your bedroom cool, dark, and quiet
- Try your best to avoid screens 1 hour before bed
Pro Tip: Combine these techniques with a brain-boosting diet:
- Include omega-3 rich foods: salmon, walnuts, flaxseeds
- Add fruits and vegetables: blueberries, spinach, sweet potatoes
- Stay hydrated
Want to Learn More Check out:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3527655/
