Improving Your Memory (7 page)

Below are two short stories. Read the first one in a quiet room, and then read the second one with some competition for your attention, such as the TV or radio.

First Story

Nina had three tickets to a country music festival. She invited her cousin and her best friend. She packed a picnic lunch of sandwiches, potato salad, and fruit. They put their plaid blanket under a tree. The vocals were split between the guitarist and the drummer. The concert ended at midnight after three encores.

See how many details you can recall from this story. Now remember to turn on the radio or TV.

Second Story

A lifeguard at a rocky beach came to work on his silver motorcycle. He changed from blue jeans to a bathing suit
and put his whistle around his neck. He hollered at three teenagers, who were out too far, to come closer to shore. At sunset, his blonde girlfriend brought him a hot dog, a Coke, and some potato chips.

Did you notice differences in your ability to remember the details in these two stories?                                          

Negative Expectations

Compared with younger people, older adults may be less optimistic about their ability to remember. They often say, “I just can’t remember anything anymore,” whereas younger people blame forgetting on a lack of effort or interest. When we expect that we are going to fail at something, that expectation is likely to increase the possibility of failure. Negative attitudes about memory often cause us to

• Put less effort into remembering

• Avoid tasks that require memory

• Feel anxious when our memories are tested in daily life

EXAMPLE

Julie attended a volunteer appreciation banquet. Although she recognized many faces, she felt embarrassed and anxious when she could not address people by name. She thought, “I can’t remember names anymore!” Since that time she has avoided gatherings if she doesn’t know everyone who will be there. Although her son-in-law gave her a book on how to remember names, she is sure that those techniques will not be useful.

When you are faced with a task of memory, do you find yourself saying, “I’ll never be able to do this. What’s the use of trying?” Sometimes we give ourselves negative messages without being aware of it. Be conscious of your self-defeating thoughts about your ability to remember. Substitute this thought: “I’m not sure this will work, but I’ll give it a good try.”

Inactivity

We frequently read that mental, social, and physical activity is good for the mind and body. As you read this section, think about whether increased activity might benefit your memory. Examine your attitude and effort to see whether your outlook is affecting your level of activity.

Lack of Mental Stimulation

The old adage “use it or lose it” is often applied to memory functioning. Keeping mentally active and using memory skills may enhance your ability to remember. Here are some examples of mental stimulation:

• Attending an adult education class

• Participating in a discussion group

• Doing crossword puzzles

• Playing cards or board games

• Practicing online memory games

• Answering
Jeopardy
or other quiz show questions

• Learning to use the features on an electronic device

• Reading a challenging book

• Using newly learned memory techniques

EXAMPLE

Karen has always had a great interest in current events. Although she reads the newspaper daily, she has lately found it difficult to retain the information she needs in order to determine her position on political issues. Rather than give up, she joins the current events discussion group at the library. She enjoys the lively discussions and finds that her memory for issues is reinforced by preparing for the group and hearing what others think about them.

Lack of Social Interaction

Many experts agree that social involvement is a major factor in maintaining or improving mental capacities. When days are uncommitted and unstructured, there is less incentive to focus and organize your thoughts and less need to remember. In social contact you have the opportunity to talk about the events of your life, which reinforces the memory of what you have done and learned.

EXAMPLES

You receive an e-mail from your sister telling you that your niece has made an offer on her first home. When your sister calls later in the week and says, “Jenny got it!,” you have no idea what she is talking about. Before you assume that your memory is failing, consider the fact that you saw very few people over the week and told no one about the news. If you tell a friend about any new information you receive, you encode it more deeply and greatly increase your chances of remembering it.

Dan lives alone with no relatives nearby. He suffers from severe arthritis and heart problems. He is uncomfortable and fearful when away from home. His neighbor stops for a brief visit when he brings in his mail each day and notices that Dan is becoming more forgetful. Dan rarely knows what day it is and tells his neighbor that he has forgotten his last two doctors’ appointments. When he finally sees the doctor, Dan has an ulcer on his foot that needs attention. The doctor orders a visiting nurse to treat the wound and a home health aide three times a week to provide personal care and homemaking services. After a few weeks, Dan’s neighbor notices that Dan seems more alert and always remembers what day it is, since he looks forward to the aide, Hilary, coming on Monday, Wednesday, and Friday. Dan told his neighbor, “I like to keep up with the news now because Hilary is really interested in the election and always wants to hear my opinion.”

Lack of Physical Activity

Exercise has many known benefits. We know that exercise strengthens bones and muscles and reduces the risk of cardiovascular disease, diabetes, and stress. Study after study also show that increased fitness levels result in improvement on cognitive tests. In animal studies, brain scans show the birth of new neurons in mice who exercise; brain scans of mice that do not exercise do not show these new neurons. Studies have also shown that exercising several times a week for thirty to sixty minutes may result in an increase in brain volume and improved memory and thinking. Although researchers are still investigating how much exercise is needed for maximum benefit, all researchers recommend weekly aerobic exercise for positive cognitive results.

EXAMPLE

Kate has cut back on physical exercise due to her busy schedule and the severe winter weather in Minnesota. In addition to feeling less fit, she has noticed more memory lapses. Friends have been trying to get her to go to an exercise class, but she just hasn’t felt like it. She finally gives in and goes to an aerobics class. She finds it difficult for the first couple of weeks, but since she has paid for an eight-week class, she sticks with it. After about a month, Kate notices that she has more energy and that her mind seems a bit sharper. She reads an article in the paper about the relationship between physical exercise and mental functioning. She thanks her friend and says, “Maybe this class will be good for my mind as well as my body.”

Lack of Organization in Daily Life

Many instances of forgetting and losing things can be traced to a disorganized lifestyle. When you don’t have a systematic way of keeping track of your appointments, returning things to their correct places in your home, paying bills, or storing important papers in a safe place, you are more likely to be forgetful. Many people have developed a lifelong habit of being organized, while others are disorganized and have never been bothered by it. If you think that some of your instances of forgetting are due to a lack of organization, you may want to develop some new organizational habits. It does take work to make changes, but organization saves effort in the long run.

EXAMPLES

Cathy complained, “I always write things down. I know about keeping lists, but then I can’t find the lists.” At a memory course at her recreation center, she heard other participants describe the same situation. The teacher advised them to keep all lists of things to buy or do in one convenient place. Cathy realized she had been making lists on odd scraps of paper and leaving them all over the house. She remedied the situation by keeping a notebook for lists on her kitchen table.

You notice that your credit card bill is unusually large. You’re positive that you paid last month’s bill, but, when you look at your bank statement, there is no record of payment. You search for the bill in all the likely places with no success. After you’ve called the credit card company to complain, you discover last month’s bill in a book you’re reading. No wonder you forgot to pay it! Most people can’t keep track of household finances without some organized system. When your bills are scattered throughout the house and you have no regular schedule for paying them, it’s very easy to neglect one. (To avoid penalties, some people set up their accounts so their bills are paid automatically online every month.)

ASSIGNMENT

Choose
one
area of your life in which you think getting organized will help you remember:

Now that you have chosen one, think of a way to organize this area of your life so you will remember. For example, you might put up a hook where you will
always
hang your keys.

The problem:

Your solution:

The results:

After you have accomplished this goal, why not choose another?

The problem:

Your solution:

The results: