Week 5: Exercising My Memory 

1. Chunking Information

   • Break large pieces of information into smaller, manageable chunks (e.g., phone numbers: 555-123-4567).

2. Use Associations

   • Link new information to something you already know to make it easier to remember.

3. Create Mnemonics

   • Use acronyms, rhymes, or songs (e.g., "ROYGBIV" for the colors of the rainbow).

4. Practice Visualization

   • Form mental images of what you’re trying to remember. The more vivid and detailed, the better.

5. Repeat and Rehearse

   • Repetition strengthens neural connections. Say or write the information multiple times.

6. Teach What You’ve Learned

   • Explaining a concept to someone else helps consolidate it in your memory.

7. Stay Physically Active

   • Exercise boosts blood flow and oxygen to the brain, improving memory and overall cognition.

8. Get Quality Sleep

   • Memory consolidation happens during deep sleep. Aim for 7–9 hours per night.

9. Use Spaced Repetition

   • Review information at increasing intervals over time to reinforce long-term memory.

10. Focus on One Thing at a Time

• Multitasking splits your attention, reducing the chance of storing information properly.

11. Meditate Regularly

• Mindfulness meditation reduces stress and improves focus, both of which enhance memory.

12. Play Brain Games

• Engage in puzzles, memory games, or strategy games to challenge and stimulate your brain.

13. Write Things Down

• The act of writing reinforces memory by engaging multiple senses.

14. Use the Method of Loci (Memory Palace)

• Associate items you want to remember with locations in a familiar place, like your home.

15. Stay Organized

• Keep a calendar, planner, or to-do list to reduce cognitive overload.

16. Stay Socially Active

• Conversations and social interactions help keep your brain engaged and sharp.

17. Learn Something New

• Whether it’s a language, instrument, or hobby, new learning stimulates memory-forming areas of the brain.

18. Eat a Brain-Healthy Diet

• Include omega-3 fatty acids, antioxidants, and vitamins found in foods like fish, nuts, berries, and leafy greens.

19. Limit Stress

• Chronic stress damages the hippocampus, the brain's memory center. Practice relaxation techniques like deep breathing.

20. Challenge Your Memory

• Test yourself regularly by recalling information without looking it up (e.g., phone numbers, shopping lists).

Activity 1:   Story Chain Exercise 

• Objective: Enhance working memory and creativity.

• Instructions:

  1. Divide the class into small Zoom breakout rooms or use the main room.

  2. Start a story with a single sentence (e.g., “One day, I found a glowing key.”).

  3. Each participant adds one sentence to the story, repeating what was said before their turn.

  4. End with a reflection on how retelling the story improved memory recall.

Activity 2: Visualization and Word Association

• Objective: Use imagery and association to improve memory retention.

• Instructions:

  1. Show participants a list of 10 unrelated words (e.g., apple, river, clock, star).

  2. Ask them to create a vivid mental image linking the words in a story or sequence.

  3. After 2 minutes, remove the list and ask them to recall as many words as possible.

  4. Debrief: Discuss how imagery strengthens memory by engaging multiple brain area

Activity  Paired Association Exercise 

• Objective: Enhance long-term memory by connecting new information to existing knowledge.

• Instructions:

  1. Provide pairs of words (e.g., "ocean" and "banana") or concepts that are unrelated.

  2. Participants must create a short, vivid story linking the two words.

  3. Test recall by asking them to remember one word when given the other.

• Debrief: Explain how associating information with emotion or imagery makes it stick longer in memory.