Last Updated on January 24, 2024 by Lori Pace
As a single mother, staying on top of your game is essential. However, juggling multiple responsibilities can lead to cognitive strain and affect memory function. The good news is that there are techniques you can use to improve your memory even when you’re very busy.
How to Improve Your Memory When You’re Busy
This article sheds light on how to enhance cognitive performance during those hectic days. But before you get started, it’s important to know whether your memory issues are chronic.
1. Get Help at a Memory Clinic
While you shouldn’t jump to conclusions, you should go to a memory clinic to rule out dementia and Alzheimer’s if your memory issues are chronic. Learning what happens at a memory clinic can help you feel at ease and ensure you get the help you deserve if your condition progresses.
2. Prioritize Your Tasks
When you’re swamped with work, it’s essential to organize your tasks in order of importance. Focus on the most critical tasks first, and allocate specific time slots for them. This way, your mind will be free to concentrate on what’s really important, whether that’s family or your job.
3. Utilize Mnemonic Devices
Memory techniques such as acronyms or visual imagery can help you retain information more efficiently. For example, make up a funny acronym about a concept you’re trying to remember, making it easier to recall later on. You could also make up songs that you can repeat to yourself.
4. Take Regular Breaks
Allowing yourself short breaks throughout the day can actually improve memory function in busy times. Studies have shown that taking 15-minute breaks for every hour of intense work significantly aids memory retention. Don’t try to push yourself and work when you’re tired.
5. Get Enough Sleep
Sleep plays a crucial role in forming strong memories when we are busy or stressed out from our daily lives. Ensure that you get 7-9 hours of sleep each night to support good cognitive function regularly. Avoid using alcohol to induce sleep, as it prevents you from getting into REM.
6. Practice Mindfulness Meditation Techniques
Mindfulness practices such as deep breathing exercises and focusing on your inner thoughts can enhance working memory capacity when you’re overwhelmed with responsibilities. Living in the present can do a lot to cut down on your worries if you have future-based anxieties.
7. Limit Multitasking
While multitasking might seem like an efficient way to tackle many tasks simultaneously, it negatively impacts one’s ability to focus and remember details effectively or accurately. Instead of multitasking, commit to one task at a time and only move on once you’ve finished it.
8. Use Association Techniques
If you’re interested in retaining new information, try to group that info with something associated with it. For example, if you want to remember someone’s birthday, write it on your calendar with a graphic of a cupcake. This will make it more likely you’ll recall these important dates later on.
9. Stay Physically Active
Exercise is not only beneficial for maintaining physical health but has also been proven to significantly improve memory function. Incorporate regular exercise into your daily routine, even if it’s just a short walk or stretching session. You only need 30 minutes a day to stay healthy!
10. Keep Learning and Challenging Your Brain
Engaging in cognitively demanding activities for leisure, such as puzzles or language learning apps, is essential to keeping memory sharp and focused despite hectic schedules. Making time for these activities can help prevent cognitive decline and give you more mental stamina.
Staying on top of our busy lives requires each one of us to maintain healthy memory function. By incorporating these valuable tips into your daily routine, you’ll foster improved cognitive performance, leading to higher productivity and better overall well-being.