Max Your Memory

MAX YOUR MEMORY the complete visual program More than 200 exercises, strategies, and tips to boost your memory Dr Pascale Michelon MAX YOUR MEMORY the complete visual program MAX YOUR MEMORY the complete visual program Dr Pascale Michelon LONDON, NEW YORK, MUNICH, MELBOURNE, AND DELHI Illustrator Keith Hagan at www.greenwich-design.co.uk Project editor Suhel Ahmed Project art editor Charlotte Seymour Designer Nicola Erdpresser Editor Angela Baynham Assistant to illustrator Sarah Holland Senior production editor Jennifer Murray Production editor Marc Staples US editor Jill Hamilton Production controller Alice Holloway Creative technical support Sonia Charbonnier Managing editors Penny Warren and Penny Smith Managing art editor Marianne Markham Art director Peter Luff Catergory publisher Peggy Vance Contents HOW TO USE THIS BOOK YOU ARE WHAT YOU REMEMBER What is memory? Does memory work automatically? Where in the brain you keep your memories? Why we forget? Exercises to show why we forget Can you improve your memory? Your plastic brain Finding your way around an urban jungle Check-out 10 12 14 GONE IN A FEW BLINKS OF THE EYE (SHORT-TERM MEMORY) 28 Check-in: how well you remember the very recent past? What is short-term memory? Visual short-term memory Working memory Super technique: be attentive to boost your working memory Exercises to test your concentration Check-out: exercise your short-term memory 30 A CIP catalog record for this book is available from the Library of Congress IMPRINTING IT ON YOUR MIND (LONG-TERM MEMORY) 52 ISBN 978-0-7566-8965-0 Check-in: how well you remember the past? What is long-term memory? Why you never forget how to ride a bike? Super technique: how to boost your memory of past events? Create personal meaning Does learning by rote work? Check-out: exercise your long-term memory 54 58 60 62 First American edition, 2012 Published in the United States by DK Publishing, 375 Hudson Street New York, NY 10014 12 13 14 15 10 001–182627–Jan/2012 Copyright © 2012 Dorling Kindersley Limited All rights reserved Without limiting the rights reserved under copyright above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of both the copyright owner and the publisher of this book Published in Great Britain by Dorling Kindersley Limited Printed and bound in Singapore by Tien Wah Press Discover more at www.dk.com DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or SpecialSales@dk.com 16 18 20 22 24 26 34 36 38 40 42 44 64 66 68 LEAVING A VIVID IMPRESSION ON YOUR MIND (IMAGINATION AND MEMORY) 76 Check-in: what’s your imagination like? How does visualization boost memory? How special moments stick in your mind? Why can’t you get that song out of your head? Super technique: the Link System Practice using the Link System Super technique: the Journey Method Practice using the Journey Method Check-out: exercise your imagination for a better memory 78 82 84 86 88 90 92 94 96 CREATING AN ORDERLY CABINET OF MEMORIES (ORGANIZATION AND MEMORY) 104 Check-in: how organized is your mind? Why keeping an orderly mind boosts your memory Ordering information Super technique: the Peg System Practice using the Peg System Super technique: create Mind Webs Practice using Mind Webs Check-out: exercise organizing information into solid memories 106 110 REMEMBERING NAMES AND FACES 130 Check-in: how well you remember names and faces Super technique: the 3-Step Memory Booster Practice using the 3-Step Memory Booster Check-out: exercise your memory for names and faces 132 112 114 116 118 120 122 136 138 140 REMEMBERING NUMBERS 146 Check-in: you have a head for storing numbers? The beauty of chunking Super technique: the Number-Association System Practice using the Number-Association System Check-out: exercise your memory for numbers 148 152 154 156 158 OPTIMIZING YOUR BODY AND MIND (HEALTH AND MEMORY) 164 It’s not what it once was! Does age affect memory? I’m losing my mind! How to manage stress De-stress with yoga The importance of sleep Foods to sharpen your thinking Exercise to jog the memory 166 168 170 172 174 176 THE FINAL WORD SOLUTIONS RESOURCES INDEX/ACKNOWLEDGMENTS 178 180 186 188 HOW TO USE THIS BOOK How to use this book A visual program The chapters If there is one magic word to open the door to a better memory, this word has to be “picture.” It is a fact that pictures are easier to remember than words As you will see, the method behind the majority of the memory-enhancing techniques presented in this book is to translate information into striking visual images and register these to enable better recall This is one of the main reasons why Max Your Memory is a book that’s visually led with fun and engaging illustrations and short chunks of easily digestible text Since learning becomes much easier when it is fun and relevant to us, most of the exercises throughout the book are not abstract but relate to familiar, everyday situations The first step to boosting memory is to understand what memory is and how it works Chapter offers a clear, illustrated introduction to memory and brain potential Chapters and focus on short-term and long-term memory respectively The next two chapters offer key memory-enhancing techniques based on visualization and imagination (Chapter 4) and organization (Chapter 5) The book then explores memory for names (Chapter 6) and numbers (Chapter 7) and introduces key methods to improve memory capacity for both The final chapter looks at some of the tweaks you can make to your lifestyle to maximize brain health: this includes information on nutrition, ways to manage stress, and tips to get adequate sleep and exercise “Super technique” pages offer proven methods for boosting memory power 42 92 The Journey Method (also known as the method of loci or the memory palace) dates back to Ancient Greek times It is a very efficient method that combines spatial learning and visualization The method is useful for memorizing sequences, lists, different points in a speech, material for a test, or even steps to operate a complex machine Exercises to test your concentration The more you’re able to focus, the better you will be at holding and using information in your working memory Get used to close observation so that you pick up the smallest detail Try the following exercises 14: Notice the odd one out B: You’ve lost your car in the parking lot once again! For some inexplicable reason all the other parked cars because all the skis look similar Your pair is not made up of matching skis: can you find it? come in matching pairs Can you spot your car? This is a lot harder than it might seem at first Solutions on p.180–1 15: Spotdoes the difference How it work? Here is another way to test your attention to detail When theonJourney Method, you Cover it up Study theusing picture the left for seconds take a mental acrossonathe veryright familiar and then look at walk the picture Can you spot Exercises to test your concentration 43 the differences between this picture and the one you are now holding in your mind? Draw a circle around the differences as you spot them environment: it can be your house, the route you take to work, or even your own body Your walk should always start in the same location (for instance, at the front door of your house) and follow the same route (first the dining room, then the kitchen, then the bathroom, the stairs, and so on) The idea is to create a link between each item on your list and each visited location (or locus) You can merely “leave” an item in a location or more creatively connect the two What matters is that you take the time to visualize the item in this location and enrich your mental image with as much detail as possible Later on, when you need to recall the items on your list, you will walk along your mental path and “find” each piece of information where you left it DID YOU KNOW: DISTRACTED BY NOISE You’ve been invited over for dinner in an unfamiliar part of town As you get closer to your destination, you look closely at the street signs while you slow down You also stop talking to your friend in the car and turn down the radio What is going on? You are doing all this because your attention is currently being pulled in three different directions You want to harness all that attentional power 93 A typical route The Journey Method GONE IN A FEW BLINKS OF THE EYE (SHORT-TERM MEMORY) A: While on a skiing holiday, you come out of your ski cabin and look for your pair of skis: it’s not easy Super technique: the Journey Method LEAVING A VIVID IMPRESSION ON YOUR MIND (IMAGINATION AND MEMORY) SUPER TECHNIQUE: Imagine you have a long itinerary of things to do, but don’t have a pen to write a list In the morning you need to go to the post office and then to the library to return books You are then meeting a friend for lunch In the afternoon, you have to collect your shirts from the dry cleaners, visit the pet store to buy fish food, and finally buy a few grocery items In order to use the Journey Method to memorize this to-do list, first you need to select where your mental walk will take place Let’s say it’s a house, like the one illustrated here This then becomes your “memory palace.” There are items on your to-do list, so you will need locations in your memory palace too Now you need to link each item on your list to each location The best way to this is to use the Link System (see pp.88–89) For instance, you can imagine a poster of a giant “stamp” hanging on the wall of your entrance hall This will remind you of the post office later on when you mentally enter the house You can imagine humanlike books sitting at your dining table to remind you of the library, and so on The more bizarre and surreal the images are, the better your memory for them will be When you are done, you’ll only have to take that journey through your memory palace to locate each to-do item on your itinerary waiting for you in the location you left it earlier TOP TIP: CLEAN THE MEMORY PALACE Many memory champions who use the Journey Method claim that they need to “clean up” their mental locations periodically to avoid cramming them with too much stuff! To get rid of all your links and images, imagine cleaning each location until you can see them as they actually are In other words, free of bizarre scenes or anything crazy and channel it into your sense of vision alone to make sure you find the right house by spotting the correct street, which is why you need to limit doing concurrent activities The fact of the matter is that if you try to several things at once, you’ll probably fail in all these tasks: you will not have a meaningful conversation with your friend, you will not appreciate the music on the radio, and you’ll probably miss the street you are looking for Special information boxes include “Top tips” and “Did you know?” facts about how memory works How to use this book Working through the book will be asked to recall the information in the answer space provided In cases where an answer space is not available, you will need an additional piece of paper to write down your answer For exercises that test your long-term memory, you will be asked to complete an unrelated task to create a suitable time lag These tasks will either be embedded in the question or framed in an illustrated tablet computer, which appears next to the main exercise The book is structured so that you can either choose a specific topic and focus on it alone, or work your way through from cover to cover Chapters 2–7 start with check-in exercises to assess your current aptitude for a specific type of memory, e.g long-term memory Following a run-down of the key techniques and strategies, the check-out exercises at the end of the chapters encourage you to use these memory-boosting methods plus other tips to complete the exercises You can then assess whether using these techniques has helped improve your memory Most of the exercises will ask you to memorize information and then cover it up, for which you will need a sheet of paper In most instances, you Finally, when applicable, you will find the solutions to the exercises at the back of the book Look out for the solutions arrow on the relevant pages, which guides you to the specific page number Finding your way around an urban jungle YOU ARE WHAT YOU REMEMBER Finding your way around an urban jungle Cl o se nt ll Hi Check-out: exercise your long-term memory 30: All mixed up! In contrast, most bus drivers follow the same route every day and therefore not stimulate their hippocampus as much Over a period of time, the taxi driver’s role triggers a growth of neurons and synapses in the hippocampus, resulting in its increased size Brain changes such as this are the basis for seeing improvement in mental performance So if you put away your satellite navigation system and regularly use your memory instead, you may end up with a larger hippocampus and perhaps a better memory, too Detailed introductions precede exercises to provide essential information Answer boxes to fill in as you work through the puzzles and exercises Ocean/Sea South China Sea English Channel Dead Sea Atlantic Ocean Persian Gulf Black Sea Indian Ocean Gulf of Mexico Le as River A: Mississippi B: Jordan C: Seine D: Ganges E: Danube F: Euphrates G: Amazon H: Mekong RIN G iew RO A D W ay SP let Ch er ry Av en ue am id e re xC Fo A Ro ad sc en t Draw arrows to link take the firsteach left river with the sea or ocean C it flows into James Lee Solution on p.180 Your Score: _ point for each correct answer HOW IT WORKS: A STUDENT’S BRAIN The brain of a musician is different from that of a person who doesn’t play Solutions on p.182 an instrument, while the brain of a bilingual person is different from that of a person who speaks just one language Their brains benefit from greater plasticity because they have these extra abilities But Your Score: _ 29: Who what? yousaid have to be bilingual or a musician to experience these plastic changes 1–2 quotes: points You are having dinner with new colleagues and they all tell you something about in the brain? Of course not Plastic changes have been observed in the brains of themselves Take a few minutes to memorize each statement with and the face it belongs medical students right after their exams as compared their brain states three3–4 quotes: points 5–6 quotes: points months exams These changesbreak, occurred brain regions associated to Then coverbefore up the the picture After a 5-minute writeinthe correct statement in with learning and memory, which developed more synaptic connections as a result of studying each speech bubble I am on a diet I’m learning to play golf Gardening has always been my passion I have children: boys and a girl At a conference, you bump into a colleague and all the business cards you both have collected fall on the floor and get mixed up Take a few minutes to memorize the names on the business cards in the holder Then cover them up Now, to create a time lag, recall the Wonders of the World Afterward, identify your business cards from the pile I not like big cities Your Score: _ 1–2 cards: points 3–4 cards: points 5–6 cards: points Ea st V M 28: Geography lesson 4) Cross High Street onto Old Mill Street 6) Take the first left and walk to the end of the street 75 P a rk au ry Clo se OL D M ILL 1) Walk to the end IMPRINTING IT ON YOUR MIND (LONG-TERM MEMORY) of Fox Crescent 2) Turn left 3) Walk to the end of Brooke Road HIG HS TRE ET How much you from your geography lessons at school? 5) Turn rightremember and 74 a as Ple e Be aco ns ado w ST RE ET Me De B Wa y oad Fox Crescent nv er R A Taxi vs bus drivers To answer this question, let’s take a look at the brains of people who navigate roads on a daily basis: taxi drivers and bus drivers Both use their hippocampus (see p.14) to navigate routes that can sometimes be very complicated Bearing in mind that the brain changes according to our experiences (see p.22), who would you guess has the larger hippocampus: the taxi driver or bus driver? The answer is the taxi driver This is because taxi drivers need to take new routes quite often To this, they use their hippocampus intensively (among other brain structures) to memorize all kinds of routes and landmarks and figure out the quickest way to reach their destinations (starting at point A) by drawing the route on the map until you reach point B Mark point B on the map and write the road name in the answer space Read the instructions telling you how to get from point A to point B Take minutes to visualize and memorize the route Then cover them up and recall the way n La es id n W The next time you set off on a car trip, try not to rely on your satellite navigation system to reach your destination, but instead study a map before you leave and try to get there by relying on your memory Start with a short trip and, as your confidence develops, begin memorizing more complicated routes What effect might this have on your memory skills? Scoring boxes to assess your progress at the end of each check-in and check-out section 25 12: Final destination Br oo ke 24 Solutions Susan Wilson Daniel Taylor Jennifer Smith rl Ca Sm in Barbara Mart Kim And erso Robert Malin Rob er Mal t in Mary Moor e ith Mary Moore s Jame Lee n Susan Wilso n Emily Paulso n David Darland Kim Anderson Da n Ta iel ylo r Lind a No rman Joseph Vences 31: Stamp collector You’ve spotted 10 stamps that you think may interest your friend who is an avid stamp collector However, you’re not sure whether he already has them Take a few minutes to memorize the 10 stamps below (on the left) Then, to create a time lag, turn back to pages 72–73 and add up your score for the exercises on those pages Afterward, return to this exercise (making sure the stamps you studied are covered up) Study your friend’s collection and cross off the stamps that you have spotted that your friend already has I go fishing whenever I can Your Score: _ 1–2 stamps: points 3–4 stamps: points 5–6 stamps: points stamps: 10 points HOW DID YOU DO? Time to add up your points Your score: / 122 points = ( _ x 100) = _ % Compare this score to the score you got for the check-in exercises Are they different? How much were you able to focus your attention and create rich memories? Do bear in mind that you cannot improve your memory over the course of a single day! What you can is maintain the good work and make sure you keep applying the basic principles described in this chapter as often as possible when trying to memorize something 178 THE FINAL WORD The final word So now you know some of the most effective ways to improve your memory and keep it in good shape throughout your life You are also armed with the knowledge to optimize your brain health If you continue to practice what you have learned in this book, you are definitely on the road to success Key things to remember • Take advantage of your brain plasticity by using your memory on a daily basis This will ensure that the brain areas supporting memory remain stimulated and potentially improve over time • When you are trying to memorize or learn anything, remember that attention, curiosity, and motivation are the natural triggers that can boost your ability to register the material • Memory-enhancing techniques have proven their efficacy on many occasions As you’ve learned, the majority of these techniques ask you to order information and translate it into memorable images • To keep your brain and memory in good shape, it’s important to pay attention to your general physical health: clean up your diet, physical exercise regularly, get adequate amounts of sleep, and try to manage your level of stress Summary chart Use the chart opposite to select the technique(s) that best fits the material you are trying to memorize Practice using these on a regular basis and soon you will marvel at your growing memory power! The final word Material to learn/remember Technique/strategy to use Names and faces The 3-Step Memory Booster (pp.136–137) Numbers (phone number, PINs, dates, and so on) The chunking method (pp.152–153) The Number-Association System (pp.154–155) The song method (pp.86–87) The major system (p.155) Any short list of items (1–5 items on a shopping or to-do list, simple recipe, and so on) The Link System (pp.88–89) The song method (pp.86–87) Random pieces of information (historical events, names of clouds, birds’ names, and so on) The ordering method (pp.110–111 and pp.112–113) Any long list of items (5+ items on a shopping or to-do list, names of constellations, elements of Periodic table, an itinerary of activities, and so on) The Journey Method (pp.92–93) Extensive amounts of information (a speech, material for a test, instructions to operate a complex machine, a long recipe, details of a project, and so on) Mind Webs (pp.118–119) The Peg System (pp.114–115) The ordering method (pp.110–111 and pp.112–113) 179 180 SOLUTIONS Chapter Solutions 4: Cat invasion! Chapter 3: It’s a matter of size A: No (Trumpet) B: Yes (Mobile phone) C: Yes (Automatic digital camera) D: No (Handsaw) E: No (Violin) F: Yes (Teacup) G: Yes (Paint brush) H: No (Drum) I: No (Saxophone) 4: Label the brain A: Parietal lobe B: Occipital lobe C: Temporal lobe D: Frontal lobe E: Hippocampus F: Limbic system 5: Write on your mental screen Divide 120 by = 40 Divide 125 by = 25 Divide 46 by = 23 Divide 96 by = 16 Divide 300 by 12 = 25 Divide 140 by = 35 12: Final destination B: Meadow Close 14: Find the odd one out A: B A B: 13: The memory quiz 1: B 2: A 3: A 4: C 5: C 6: A 7: B 8: B 9: A 10: B 11: B 12: C 13: A 14: A 12: Mental rotation Solutions 15: Spot the difference Chapter 2: Dining with the famous 22: Mental drawing A: Greta Garbo—Hollywood actress Muhammad Ali—Heavyweight boxing champion Marie Curie—Physicist & Chemist (Nobel prize winner) Cleopatra—Ruler of Ancient Egypt Oprah Winfrey—US chat show host and actress Mahatma Gandhi—Political and spiritual leader of India JK Rowling—Author of the Harry Potter books Isaac Newton—Physicist 3: Visual memories B: 23 Alien visit 28: Finding your way A: wings B: Yes It’s approximately 3¼ in C: arrowheads D: Left hand E: 12 inches F: Red, white, and blue G: Approximately in 181 13: It’s mine! Time-lag task: (44 + 9) – (23 + 6) = 24 (20 x 3) – (36 – 9) = 33 (5 x 8) – (35 ÷ 7) = 35 17: Panic at the toy store! Time-lag task: 46 – 14 = 32 10 – (4 x 2) = 23 + – = 17 (5 x 8) – (5 x 4) = 20 18: Martian invasion Latest headline: a large Martian sighting is confirmed The first spacecrafts were spotted this morning over Spain and France Further reports indicate that the fleet is heading toward Great Britain In London, the streets are filling up with worried citizens gazing at the sky Supermarkets are full as people are trying to buy anything they can before the invasion Cars and buses are lining up on the main roads Traveling may become difficult in a few hours 20: Facing the enemies 182 SOLUTIONS Time-lag task: BATTLE ENVELOPE CHICKEN COMPUTER 27: Follow the recipe A: Short tails B: Yellow/orange C: No, the tip of the beak and parts of the outer wing are black D: White/gray E: Large ears F: A boot 21: Eyewitness A: Guitar B: Stroller C: No D: 10 lamps E: Leaning against a lamppost F: No G: Cane H: 10 people Time-lag task: (10 x 7) – 45 = 25 (6 x 10) + (9 + 9) = 78 (7 x 4) – (15 x 0) = 28 (86 – 74) + (9 x 3) = 39 22: Reading a map 10: Funny images Time-lag task: 424.4° Fahrenheit 28: Geography lesson River Ocean Mississippi Jordan Seine Ganges Danube Euphrates Amazon Mekong Gulf of Mexico Dead Sea English Channel Indian Ocean Black Sea Persian Gulf Atlantic Ocean South China Sea Chapter 4: Mental scale 26: Birthday wish Time-lag task: 7: It’s all in the detail A: DVD case: Smaller B: Mobile phone: Larger C: Checkbook: Larger D: Ballpoint pen: Larger E: Wine bottle: Smaller F: Cotton swab: Larger G: Fork: Smaller H: Coffee mug: Smaller I: Business card: Larger 6: Imaginary turns A: Identical B: Mirrored C: Identical D: Mirrored E: Identical F: Mirrored Objects: lion, cage, ostrich, toothbrush, towel, bench, man, book, tree, frog, horse, green fence, scissors, hand, pink cat, cookies, glass of milk, red and white straw, plate Time-lag task: (60 x 3) + (90 – 30) = 240 (30 x 4) – (36 –10) = 94 (24 + 9) + (8 x 2) = 49 23: Memorize to music Time-lag task: The nail in a horseshoe Footsteps 25: The wedding speech Time-lag task (120 x 3) – (25 x 2) + 54 = 364 (80 + 26) + (23 x 3) – 45 = 130 26: Does it fit in a shoebox? Coat hanger: No Colander: No Hair dryer: Yes Cereal box: No Tambourine: No Child’s doll: Yes Table tennis paddle: Yes Bicycle pump: Yes Laptop: No Ice skates: No 30: Cube folding Answer: C Solutions Chapter 1: Accessories For women: lipstick, perfume, purse For men: dumbbell, top hat, wallet For children: ball, slingshot, teddy bear 2: Ranking game By size (small to large): diamond ring, calculator, telephone, vase, umbrella, laptop computer, car By value: umbrella, vase, calculator, telephone, laptop computer, car, diamond ring 5: Who are they? 12: Weekend shopping Soccer player: soccer ball, soccer ball boots, pair of shorts Artist: coloring pencils, sheet of paper, easel, paint set, ruler Scientist: test tube, protective goggles, latex gloves, microscope Hardware store: paint brush, masking tape, light switch Chemist: cough drops, cotton balls, nail polish, bandages, vitamin pills Garden center: potting soil, flower seeds, rake, watering can 6: Slide puzzle 14: Let’s go shopping The picture depicts the first moon landing in 1969 Time-lag task: (125 + 41) – (8 x 2) = 150 (12 x 6) + (71 + 28) = 171 (23 + 26) + (15 x 4) = 109 (52 + 20) – (9 x 8) = 19: A trove of toys 3: What’s on my kitchen table? Table A dairy products: cheese, milk, yogurt, ice cream, butter, cream meats: sausage, steak, chicken, pork, turkey, lamb vegetables: corn, potato, bean, carrot, broccoli, leek Table B orange-colored fruit/ vegetable: apricot, pumpkin, orange, tangerine, carrot red-colored fruit/vegetable: strawberry, cherry, tomato, radish, raspberry green-colored fruit/ vegetable: zucchini, spinach, peas, lettuce, artichoke 4: Going fishing There are species: Tail type Tail type Blunt fins Pronounced gills 183 7: Up for grabs 1: Objects that make a sound when they’re used: telephone, violin, baby’s rattle, radio, bell, trumpet 2: Objects that not make a sound when they’re used: scissors, cup, pencil, book, sunglasses, bottle Meaningful categories: Sports equipment: soccer ball, badminton racket, cricket bat, shuttlecock Toy vehicles: coach, train, jeep, tractor Cuddly animal toys: teddy bear, panda, penguin, lion 20: The coldest places on Earth Time-lag task: (12 x 6) – (4 + 12) = 56 (5 x 8) + (7 – 5) = 42 (60 ÷ 4) + (26 – 12) = 29 8: Sorting shapes First ordering system: colors of the rainbow Second ordering system: number of sides in ascending order Third ordering system: number of dots in ascending order 9: What belongs where? The categories are: Vehicles (private modes of transportation); Vehicles (public modes of transportation); Facial features; Other body parts 21: Ring fingers The rings can be grouped by the shape of their stone (circular, square, rectangular), or by color (red: ruby, green: emerald, and blue: sapphire) Time-lag task: Answer: False 184 SOLUTIONS 25: Cloud gazer 4: Observing faces Organization principle: cloud levels Low clouds: stratus, nimbostratus, cumulus, Middle clouds: altostratus, stratocumulus, altocumulus High clouds: cirrostratus, cirrus, cirrus-cumulus Exception: Cumulonimbus A: Light brown B: Yes C: No D: No E: Yes F: A flat nose Time-lag task: 12 + 15 + + + 11 – 30 + = 31 – + + 17 – + 22 + = 46 8: On a day trip 5: Back to the bank Time-lag task: 26 + 51 + 32 + 64 = 173 43 + 31 + 36 – 20 = 90 34 + 45 + – 21 = 65 32 + 12 – 30 + 11 = 25 28: Decathlon Time-lag task: (230 – 90) + (15 x 4) = 200 (124 – 12) + (8 x 6) – (45 + 9) = 106 11: The new batch 29: Fixing the house 14: Meet the teachers Chapter A: Yes B: Biology C: Mrs Reed D: No E: No F: Ms Crawford 15: Friends of a friend 2: New bank workers Time-lag task: Answer: C elastic 17: Business relations Time-lag task: (45 x 3) + (32 + 56) = 223 (35 ÷ 7) x (42 – 6) = 180 (21 – 6) + (7 x 8) = 71 (6 x 12) – (23 – 7) = 56 Solutions 18: Too many docs! 6: Age is just a number 21: Tuning in Time-lag task: 1: Be attentive to boost memory (pp.40–41) 2: Basic principles to improve memory for the past (pp.62–63) 3: The Link System (pp.88–89) 4: The Journey Method (pp.92–93) 5: The Peg System (pp.114–115) 6: Mental Maps (pp.118–119) 7: The 3-step memory booster (pp.136–137) Time-lag task: Time-lag task: A: Forest B: Sapling C: Hot 19: On first-name terms Time-lag task: x x x x x x 20: Party time! Time-lag task: 67 + 45 – = 106 34 + – = 30 23 – + 26 = 42 424 – 234 = 190 22: Uncle Fred’s area code Time-lag task: Answer: A river 7: Knitwear for Christmas Time-lag task: x left turns x right turns 12: Birth years Time-lag task: Carrot Strawberry Cantaloupe Chapter 13: Safe delivery 7: The best diet Time-lag task Answer: Stars The Mediterranean diet This diet does not include much meat The emphasis is on whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as a moderate amount of wine 16: Banking details Time-lag task: Time-lag task: Answer: Your name 5: Code to enter the site Time-lag task: Answer: Give the children an apple each and then give the last child the basket with the apple in it Time-lag task: Time-lag task: Answer: Charcoal Time-lag task Answer: A memory 4: Important phone number 24: Utility bill 10: A slice of pi 14: Airport pick up Chapter 185 18: Online library Time-lag task: Answer: Bookkeeper 8: Exercise outside the gym 1: Always take the stairs instead of elevators 2: Park you car farther than you normally would from your destination 3: Take a walk outside during your lunch break 4: Put on some music in the house and dance to it 5: Do some gardening 6: Housework (vacuuming the house offers a good physical workout) 186 USEFUL WEBSITES Useful websites GENERAL INFORMATION ON MEMORY Long-term memory www.lumosity.com www.sharpbrains.com www.toimprovememory.com/ longtermmemoryactivities.php www.dana.org www.pbs.org/wnet/brain/ www.youramazingbrain.org/ yourmemory/ www.improvememory.org www.waystoimprovememory.com www.memorise.org www.memory-loss.org www.memoryjoggingpuzzles.com www.improvememory.org/how-toimprove-memory/memorizationtechniques-remember-numbers Memory and imagination www.enchantedmind.com/html/ science/creative_memory.html www.memorise.org/lesson3.htm (For further information about the Major System) www.cul.co.uk/creative/puzzles.htm www.supplementsformemorytips com/Improve-Memory-When-YouImprove-Creativity.html www.gloo.com.au Memory and organization www.web-us.com/memory/ improving_memory.htm MORE PUZZLES AND FURTHER INFORMATION www.npmanagement.org/Article_ List/Articles/Organizational_Memory htm Short-term memory www.fupa.com/play/Puzzles-freegames/short-term-memory www.free-sudoku-puzzles.com/ games/memory-game/short-termmemory-game.php www.onlinegamescastle.com/game/ short-term-memory www.everydayhealth.com/longevity/ mental-fitness/brain-exercises-formemory.aspx Remembering numbers www.braingle.com/mind/test_ numbers.php Remembering names and faces www.memory-key.com/improving/ strategies/everyday/rememberingnames-faces www.howtoimprovememory.org/ names-faces/ www.mymemoryfix.com/remember_ faces.html Your body and mind www.learningmeditation.com (For more information on meditation) National Institutes of Health http://health.nih.gov (Advice on symptoms of stress, treatment, and prevention) The World Health Organization www.who.int/occupational_health/ topics/stressatwp/en/ www.cdc.gov/niosh/topics/stress (Advice on stress at the workplace) The British Wheel of Yoga www.bwy.org.uk (Find a certified yoga teacher anywhere in the world) Further reading 187 Further reading Introduction to the brain Searching for memory: The Brain, the Mind, and the Past by Daniel L Schacter (Basic books), 1997 Learning and Memory: The Brain in Action by Marilee B Sprenger (ASCD), 2003 The Rough Guide to the Brain by Barry Gibb (Rough Guides), 2007 The Human Brain: A Guided Tour by Susan Greenfield (Phoenix), 2001 Memory improving techniques and exercises Don’t Forget: Easy Exercises for a Better Memory by Danielle C Lapp (DeCapo Press), 1995 Intelligent Memory: Exercise Your Mind and Make Yourself Smarter by Barry Gordon and Lisa Berger (Vermilion,) 2003 How to Develop a Brilliant Memory Week by Week: 52 Proven Ways to Enhance Your Memory Skills by Dominic O’Brien (Duncan Baird Publishers), 2005 Intelligent Memory by Barry Gordon and Lisa Berger (Vermilion), 2003 Exercises in Memory by Frank Channing Haddock (Kessinger Publishing), 2010 Maximize Your Memory: Techniques and Exercises for Remembering Just about Anything by Jonathan Hancock (Reader’s Digest Association), 2000 Memory and creativity Cognition: From Memory to Creativity by Robert W Weisberg and Lauretta M Reeves (John Wiley & Sons), 2012 The Mind Map Book: Unlock Your Creativity, Boost Your Memory, Change Your Life by Tony Buzan (BBC Active), 2009 Brainpower: Practical Ways to Boost Your Memory, Creativity and Thinking Capacity by Laureli Blyth (Barnes & Noble Books), 2002 Memory and health Saving Your Brain: The Revolutionary Plan to Boost Brain Power, Improve Memory and Protect Yourself Against Aging and Alzheimer’s by Jeffrey Ivan Victoroff (Bantum Doubleday Dell), 2004 How to Improve Memory and Brain Function as we Age by Parris Kidd (Keats Pub Inc.),1997 Yoga Mind, Body and Spirit: A Return to Wholeness by Donna Farhi (Newleaf), 2001 How to Activate Your Brain: A Practical Guide Book by Valentin Bragin M.D Ph.D (AuthorHouse), 2007 Super Body, Super Brain: The Workout That Does it All by Michael Gonzalez-Wallace (HarperOne), 2011 General The Sharp Brains Guide to Brain Fitness: 18 Interviews with Scientists, Practical Advice, and Product Reviews, to Keep Your Brain Sharp by Alvaro Fernandez & Dr Elkhonon Goldberg (Sharpbrains, Incorporated), 2009 My Stroke of Insight: A Brain Scientist’s Personal Journey by Jill Bolte Taylor (Hodder), 2009 The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain by Norman Doidge Science (Penguin), 2007 Spark: The Revolutionary New Science of Exercise and the Brain by John J Ratey and Eric Hagerman (Quercus Publishing), 2008 The Memory Book: The Classic Guide to Improving Your Memory at Work, at School, and at Play by Harry Lorayne and Jerry Lucas (Ballantine Books), 1986 188 INDEX Index A accessories, displaying 106 accomplished pose, yoga 170 acronyms 113 acrostics 113 actors 135 adenosine 175 advertisements, humorous 84 aerobic exercise 176–7 aging 166–7 airports 158 aliens 47, 49, 69, 70 alphabetical pegs 114 Alzheimer’s disease 175 amnesia 59 angiogenesis 176 animals, remembering 33, 112 antioxidants 174 anxiety 86, 171 area codes 162 Aristotle 119 arithmetic, mental 32 arousal and bizarre images 91 remembering special moments 84 association Link System 88–9 3-Step Memory Booster 136–9 atrophy, brain 95, 166 attention long-term memory 62–3 noise distractions 43 and working memory 40–1 Attention Deficit and Hyperactivity Disorder (ADHD) 41 auto-pilot 12 autobiographical memories 58, 86 automatic memories 12–13 B backward spelling 39 BDNF (brain-derived neurotrophic factor) 176 bicycles, riding 60 bilingual abilities 25 birds 122 birth years 150, 156 birthday wish 73 bizarre images 90, 91 blood vessels 176 board games 167 books 167 bouquets 124 braids 61 brain aging 166 atrophy 95, 166 brain waves 172 caffeine and 175 effects of stress 168 exercise and 176 injuries 22 memory storage 14–15 plasticity 22–5, 95, 166 sleep and 173 see also neurons bus drivers 24 business cards 75, 143 Buzan, Tony 119 C caffeine 175 calories 163 card games 167 cardiovascular disease 175 cars journeys 24–5 licence plate numbers 153 maintenance 128 odometers 149 casinos 112 cat tilt pose, yoga 171 cells, brain see neurons cerebral cortex 95 China, rote-learning 67 choking under pressure 61 cholesterol 175 chronic stress 168 chunking 35, 152–3 clouds 125 codes, numerical 32, 150, 151, 157, 159, 162 coffee 175 coldest places on Earth 123 Collins, Dr Allan 119 colors memory span 30 Mind Webs 121 team colors 45 comparisons, visual short-term memory 36 computers 23 concentration, choking under pressure 61 connections brain atrophy 95, 166 Link System 88–9 Mind Webs 118–21 neurons 15, 22, 173 organizing information 110 sleep and 173 conscious mind meditation 169 suppressing memories 17 constellations 100 context and forgetting 16 remembering songs 86 “controlled focus meditation” 169 cooking 73, 95 cortisol 168 crazy images 90, 91 creativity see imagination credit cards 162 crossword puzzles 167 cube folding 102 cues, organizing information 110 curiosity 63 D dance steps 101 dates birth years 150, 156 historical events 148, 160 decathlon 127 depression 171 desks, tidy 110 details, mental images 81 diaries 103, 173 diet 166, 174–5 distractions aging and 166 short-term memory 37, 40–1 doctors 143 dogs 57 doodles 96 drawing, mental 47 dreams 173 drumming fingers 17 E emotions autobiographical knowledge 58 flashbulb memories 65 and long-term memory 63 music and 65, 86 remembering special moments 84–5 Index encoding memories see registering memories epinephrine 168, 175 episodic memory 58 Eternal Sunshine of the Spotless Mind 17 European Union 97 exaggeration, Link System 88 exams 66, 87 exercise 166, 168, 176–7 exercise routines 128 external memory aids 23 eyes recognizing faces 139 spatial mapping 157 visual short-term memory 36 eyewitnesses 70 F faces recognizing 139 remembering 130–45 famous people 54, 140, 142, 145 fats, in diet 175 fatty acids 174, 175 Felberbaum, Frank 89 finger drumming 17 fish 107 flags 51 flashbulb memories 65 flowers, bouquets 124 focusing ability 42–3 Foer, Joshua 20 food effects on memory 166, 174–5 fussy eaters 117 recipes 73, 95 restaurant orders 91 shopping lists 18, 55 forgetting 16–19 amnesia 59 names 16, 88 stress and 168 France, rote-learning 67 free radicals 174 friends 168 frontal lobe 14, 91, 176 fun facts 21 funny images 84–5 G games 167 gamma-aminobutyric acid (GABA) 171 gardening 129 general knowledge 58 geography 74 Germany, rote-learning 67 Greece Journey Method 92 Mind Webs 119 mnemonics 20 rote-learning 67 grouping information 112–13 chunking 152–3 images 109, 111 Mind Webs 118–21 growth hormones 176 H Hatha Yoga 170 HDL cholesterol 175 health 164–77 heart rate 176 hemispheres, brain 14 hippocampus 14 effects of stress 168 exercise and 176 long-term memory 58 and navigation 24 plasticity 22 historical events 148, 160 hormones growth hormones 176 stress hormones 168 house numbers 159 house repairs 127 humor 84–5 I imagination 76–103 Journey Method 92–5, 115 Link System 84, 88–91 Mind Webs 121 remembering special moments 84–5 visualization 82–3 information forgetting 16–19 improving memory 20–1 Journey Method 92–5, 115 learning by rote 66–7 Link System 84, 88–91 long-term memory 52–75 Mind Webs 118–21 multitasking 40–1 organizing 10–11, 110–13 Peg System 114–17 short-term memory 28–51 storage in brain 14–15 working memory 38, 40 injuries, brain 22 interference, and forgetting 18 inventors 142 IQ scores 39 189 J jigsaw puzzles 39 journalism 124 Journey Method 92–5, 115 K kinaesthetic images 80 knitwear sizes 151 L languages, bilingual abilities 25 LDL cholesterol 175 learning brain plasticity 25 learning by rote 66–7 self-testing 66–7 working memory 39 leaves 129 letters acronyms and words 113 licence plates 153 random strings of 44 sequences 35 licence plate numbers 153 lifestyle, and aging 166, 167 light, speed of 158 limbic system 14 Link System 84, 88–91, 115 linking games 97, 98 lists camping trips 126 Journey Method 115 organizing information 110, 113 Peg System 114–17 shopping lists 18, 55, 94, 99, 101, 113, 116 singing 87 to-do lists 87, 125 lobes, brain 14 logic 110 long-term memory 30, 52–75 aging and 166 amnesia 59 attention 62–3 episodic memory 58 flashbulb memories 65 learning by rote 66–7 personal meaning 64–5 procedural memory 60–1, 172 role of hippocampus 58 semantic memory 58–9 M magazines 167 Major System 155 mapping techniques, Mind Webs 118–21 190 INDEX maps 24–5, 48, 50, 71 Martian invasion 69 meaning memorizing text 13 Number-Association System 154 personal meaning 64–5 remembering names 139 meditation 168, 169, 170 memorability factors, long-term memory 62–3 memory aging and 166–7 amnesia 59 automatic memories 12–13 competitions 20 episodic memory 58 exercise and 176 forgetting 16–19 health and 164–77 imagination 76–103 improving 20–1 long-term memory 30, 52–75 memory palace 92–5 organizing memories 10–11, 104–29 procedural memory 60–1, 172 remembering names and faces 130–45 remembering numbers 146–63 semantic memory 58–9 short-term memory 28–51 sleep and 173 storage in brain 10, 14–15 stress and 168 suppressing 17 mental arithmetic 32 mental images see visualization mental rotation 39, 80 mental scale 79 mental sketchpads 36 Miller, George 35 Mind Webs 118–21 mind’s eye 11 mirror images 79 mnemonics 20, 82 Major System 155 Number-Association System 154–7 Peg System 117 mobile phones 23 motivation, and long-term memory 63 motor skills, sleep and 173 movie stars 135 multitasking 40–1 museums 167 music acrostics 113 brain plasticity 25 and long-term memory 65 procedural memory 60 remembering songs 86–7 singing backward 49 singing to-do lists 87 studying while listening to 87 N names remembering 16, 88, 89, 130–45 3-Step Memory Booster 136–9 navigation 24–5, 50 neurons 15 brain plasticity 22 caffeine and 175 exercise and 176 production of new 176 sleep and 173 yoga and 171 neuroplasticity 22–5, 166 neurotransmitters 15, 166, 176 newspapers 167 noise, distractions 43 numbers 146–63 car licence plates 153 chunking 35, 152–3 codes 32, 150, 151, 157, 159, 162 Major System 155 memory span 30 mental arithmetic 32 mixed-up 44 number lines 157 Number-Association System 154–7 Peg System 114–17 phone numbers 23, 35, 148–9, 153, 161 PINs 155 sequences 46 singing 98 O occipital lobe 14, 83 oceans 72 odd ones out 42 odometers 149 omega-3 fatty acids 174, 175 omega-6 fatty acids 174, 175 “open monitoring meditation” 169 oral tradition 20 organization 10–11, 104–29 Mind Webs 118–21 Peg System 114–17 origami 69 oxidation, free radicals 174 P parietal lobe 14 parrot-fashion learning 67 parties 144 paths, remembering 37 Peg System 114–17 personal meaning, long-term memory 64–5 phone numbers 23 chunking 153, 161 length 35 memorizing 23, 148–9 phonological short-term memory 34 Pi, remembering 153 PINs 155 planning, Mind Webs 118–19 plasticity, brain 22–5, 95, 166 playing cards 20, 48 postcards 141 practice, procedural memory 60 problem solving 38, 118 procedural memory 60–1, 172 puzzles crossword 167 jigsaw 39 Q Quillian, Ross 119 R radio 161, 167 ranking information 106, 112 reading drumming fingers and 17 spatial mapping 157 stimulating brain 167 recall see retrieving memories recent past 30–5 recipes 73, 95 registering memories 10–11 forgetting and 16–17 relaxation 86, 168–71 REM sleep 172, 173 repetition learning by rote 66–7 remembering names 136 remembering songs 86–7 repression, suppressing memories 17 resistance training 176 retrieving memories 10 forgetting and 16–19 Mind Webs 118–21 multi-sensory technique 82 organizing information 110 Peg System 114–17 reverse parking cars 36 Index rhymes Number-Association System 154 Peg System 114, 116 riding bicycles 60 rings 123 room layouts 51, 79 rotation, mental 39, 80 rote-learning 66–7 S salient events 84 sandwich, jumbo 45 saturated fats 175 scale, mental 79 self-testing 66–7 “self-transcending meditation” 169 semantic memory 58–9 senses 14 tactile memories 80 and visualization 82 serotonin 176 shapes Number-Association System 154 overlapping 31 sorting 109 shoes 57 shopping lists 18, 55, 94, 99, 101, 113, 116 short-term memory 28–51 amnesia 59 distractions 37, 40–1 focusing ability 42–3 limited capacity 35 multitasking 40–1 verbal short-term memory 34 visual short-term memory 34, 36–7 working memory 38–43 singers, memorizing names 145 singing see songs size estimating 13, 79, 100 ordering 50 sketchpads, mental 36 skill memory 60–1 sleep 172–3 slide puzzle 108 social life 168 songs and long-term memory 65 remembering 86–7 singing backward 49 singing numbers 98 singing to-do lists 87 sound, speed of 158 spatial information Journey Method 92–5 numbers 157 short-term memory 36–7 sleep and 173 special moments 84–5 speeches 99 speed of light 158 speed of sound 158 spelling, backward 39 sports 96 benefits of 177 decathlon 127 popularity 117 procedural memory 61 spot-the-difference exercises 36, 42–3 stamps 75 stars, constellations 100 stimulants, caffeine 175 stimulation, and aging 167 storing memories 10, 14–15 stress importance of 168 music and 86 stress management 166, 168–9 yoga and 170–1 stroke 22 students brain plasticity 25 learning by rote 66 listening to music 87 working memory 39 suitcases 108 suppressing memories 17 surprises, memorable events 85 Swazi tribe 63 synapses 15, 22, 25 T table pose, yoga 171 tactile memories 80 taxi drivers 24 teachers 140, 141 temporal lobe 14, 91 text, memorizing 13 thinking, working memory 38 3-Step Memory Booster 136–9 “tip of tongue” phenomenon 167 touch, tactile memories 80 toys 12, 68, 122 trans fats 175 travel 24–5 trees 129 suppressing memories 17 utility bills 163 V vacations, Mind Webs 120–1 vegetables 129 verbal fluency 167 verbal memories short-term memory 34, 37 sleep and 173 “visiting girls” ceremony 71 visual memory attention and 55 processing information 11 short-term memory 34, 36–7 visualization 11 boosting memory with 82–3 and imagination 78–81 Journey Method 92–5, 115 Link System 84, 88–91 Mind Webs 118–21 Number-Association System 154–7 short-term memory 36 3-Step Memory Booster 136–9 vividness of mental images 83 vitamins 174 W waiters 91 wastebasket ball exercise 22 Webs, Mind 118–21 wedding speeches 99 weight training 176 Whately, Richard 62 “who said what?” 74 window shopping 148 wines 102 witnesses 70 women, influential 140 Wonders of the World 19 words acronyms and acrostics 113 Major System 155 Peg System 114–17 sleep and 173 “tip of tongue” phenomenon 167 verbal fluency 167 working memory 38–43 X xanthines 175 Y yoga 168, 170–1 U Z unconscious mind procedural memory 60 zooming in 81 191 192 ACKNOWLEDGMENTS About the Author Dr Pascale Michelon Pascale Michelon is a research scientist at Washington University in the Psychology department Dr Michelon’s passion for applying and sharing scientific knowledge led her into the field of brain fitness and memory improvement She has worked with both young and older adults to understand how the brain processes information and memorizes facts In 2006, she founded The Memory Practice to provide adults with challenging cognitive exercises to keep their brain fit Dr Michelon has received several academic fellowships and awards From 2004 to 2006, she received the Washington University Center for Aging award for her research into the effects of aging on spatial reasoning Dr Michelon is also an Expert Contributor for the website SharpBrains.com, where individuals, companies, and institutions are provided with the best science-based information and guidance on brain health and fitness Acknowledgments Author’s acknowledgments I would like to start by thanking my editor Suhel Ahmed for his thoughtful support, his rapid and enlightening feedback, and his enthusiasm for the project from start to finish I would like to thank Keith Hagan for his fresh, colorful, and striking illustrations, without which this book would clearly not be the same Many thanks to Charlotte Seymour for overseeing every aspect of the book’s design, and my gratitude also goes to Nicola Erdpresser who did a fantastic job of marrying the text and illustrations: it was always a pleasure to see the proofs during the book’s production Thanks also to Angela Baynham for her solid editorial work Finally, I would like to thank my family and particularly Pascal, for his continued support and his complete trust in my projects and dreams Publisher’s acknowledgments DK Publishing would like to thank HiIary Bird for supplying the index and Alyson Silverwood for proofreading the book in such a short amount of time Also, many thanks to them and their families for checking the puzzles and exercises We would like to extend our thanks to Giles Smith, the marketing manager at www.travelindependent.info, for providing us access to their online entry for South America on pp.120–121 Picture Credits The publisher would like to thank the following for their kind permission to reproduce their photographs: (Key: a-above; b-below/bottom; c-centre; f-far; l-left; r-right; t-top) 16 John Foxx: (cr) Getty Images: Digital Vision (cra); Stockbyte (ca) 59 Getty Images: McDaniel Woolf (ftr) 133 Getty Images: Monica Lau (ca) Imagestate: (c, fcr, cl) 138 John Foxx: (crb) Imagestate: (cr, cra, br) 141 John Foxx: (bc, fbl, bl) Getty Images: C Borland / PhotoLink (cb); Monica Lau (clb) Inmagine: (cl) 142 Imagestate: (cl) 145 Getty Images: Don Tremain (c) 150 Imagestate: (br) All other images © Dorling Kindersley For further information see: www.dkimages.com ... is memory? Does memory work automatically? Where in the brain you keep your memories? Why we forget? Exercises to show why we forget Can you improve your memory? Your plastic brain Finding your. .. to boost memory Your memory will get better only if you use it regularly Your memory will also improve if you use mnemonics A mnemonic is the name given to any technique that helps your memory. .. (SHORT-TERM MEMORY) 28 Check-in: how well you remember the very recent past? What is short-term memory? Visual short-term memory Working memory Super technique: be attentive to boost your working memory