Description
Since there are different memory systems, we will focus on one of them: working memory. Working memory training consists of improving your ability to hold information for a period of time and use it for some tasks.
Possible Benefits
- Helps to maintain a high level of concentration
- Improves ability to control distractions
- Helps you get better task tracking
- Helps improve planning and monitoring of objectives
Required Equipment
Pencil and paper.
How to Do It
Take a blank piece of paper and make a list of the tasks you have to do for the day. Try to write down as many as possible. Write short sentences that make sense to you. Turn the piece of paper over and try to remember as many tasks as possible, in the shortest time possible.
Why it works
Cognitive skills must be put into practice constantly so that they maintain an optimal level. By exercising your working memory, you will strengthen your ability to keep information in mind and use it when necessary.
Time Commitment
10-15 minutes
Suggested Frequency
Daily
Time of Day
In the morning, before you start all your usual activities
Possible Side Effects
There may be some frustration when you start this exercise. However, with practice, it is likely that your performance will improve.
Notes
- Divide your daily tasks into small activities, so it will be easier to remember and perform them, as this can lower your stress level.
- This exercise can also be done at night, with the next day's tasks; doing it could help you decrease your anxiety levels and thus get a better night's sleep.
Related Products
N/A
Supporting Studies and Articles
Expand CollapseAlthough there is some controversy on this issue, there are a number of studies that support working memory training, with this and other memory exercises.
- Increased prefrontal and parietal activity after training of working memory. https://www.ncbi.nlm.nih.gov/pubmed/14699419
- Changes in cortical activity after training of working memory--a single-subject analysis. https://www.ncbi.nlm.nih.gov/pubmed/17597168
- Neural correlates of training-related working-memory gains in old age. https://www.ncbi.nlm.nih.gov/pubmed/21757013
- Working-memory training in younger and older adults: training gains, transfer, and maintenance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313479/
