TOP 10 Mental Exercises to Improve Memory, Focus, Clarity and Your Brain Health

We bring you a series of mental exercises that help you exercise your brain and increase your mental health. If the brain is an adequate exercise, anyone can develop their intelligence.

In the past, it was created that intelligence was a genetic factor like the color of the eyes. At present, we know that this is not true. Your brain and all the brains have neuronal plasticity or neuroplasticity, which allows the brain to form new neuronal connections from the moment it is born, and better said and that is useful.

Practice these mental exercises for adults and children and improve your mental health:

1. Smell and ActionWoman Smelling Flower

You can activate your memory by relating an odor to a specific task. For example, to memorize a phone number, use a certain smell each time you dial it. You can use aromatic herbs like mint. To study for an evaluation, you can chew gum or use strong smelling lipstick and use it during the evaluation to better remember what you studied.

Remember that, unlike other senses, the nose reaches memory directly in other parts of the brain. That is why it is considered as a tool to memorize the extremes.

In general, the more you can remember, the context can be remembered. This is known as context-dependent memory. If you take this factor into account, your memorization techniques will be more effective.

Apart from the smell, it involves mentally as many senses as a possible sea – It relates the information with colors, textures, smells, and tastes. When you rewrite the information to memorize it, allow it to be marked correctly in your brain. On our site, we teach you to make better mental associations.

 

2. Perform Daily Review

Close-Up Photography of Woman Sleeping

According to the Forbes site, these exercises to exercise memory can be done over a period of 4 weeks to improve short and long term memory.

When you are ready to sleep, review everything you did on the day from the moment you got up. Try to remember with as much detail as possible, visualizing in your mind every step from the beginning to the end. With practice, more details will be published on the day.

For a greater degree of difficulty, remember the events from the end to the beginning.

Benefits: improve your memory, your ability to visualize, concentration and power of observation. You will be more at the moment because we will attend more to the details.

3. Create Mind Maps

Model Figure Standing on Map

When you return to your home, after you have visited a new place, try to draw a map of the area you visited. Repeat it every time you visit a new site. These mental exercises that can involve you in your day to day, we improve your memory and your brain capacity; As well as develop your spatial intelligence.

4. Reduce stress and anxiety

2 People Sitting With View of Yellow Flowers during Daytime

Stress is toxic to your memory, the chemicals in your body and time.

Chronic stress destroys the brain cells and negatively the hippocampus, the region of the brain involved with the formation of new memories and the extraction of old memories.

Tips to overcome stress:

  • Set realistic goals
  • Take some breaks from your work during the day
  • Express your feelings instead of saving them.
  • Focus on one task at a time

Reducing your stress and improving your memory: scientific evidence continues to demonstrate the mental benefits of meditation. Studies show how different conditions such as depression, anxiety, chronic pain, diabetes, and hypertension can be improved. Meditation also improves concentration, creativity and the ability to learn and reason.

Brain brains have shown that people who meditators have an activity in the left prefrontal cortex, an area of the brain associated with feelings of joy, a factor to consider in overcoming stress. These mental exercises also increase the thickness of the cerebral cortex and promote more connections between the cells of the brain, all this improves mental health.

5. Use the Touch

Close-Up Photo of a Person's Hand Touching Body of Water

Because our brains regularly depend on visual information to distinguish between objects, using touch to identify subtle differences increases the activation of brain areas that process information from the sense of touch, increasing the strength of the brain’s synapses.

Adults who have lost their sense of sight learn to distinguish Braille letters because their brains develop more ways to process the sense of touch.

A quick mental exercise to use the sense of touch: place a cup with coins in your vehicle; When you need them, try to determine the denomination only with touch. Repeat this exercise in your day to day carrying coins with you.

 6. Practice Visual and Spatial Memory Exercises

White and Green Wooden House Miniature

Visual space memorization techniques.

We live in a three-dimensional world in which it is necessary to analyze visual information. To exercise this cognitive function, try walking to a room and choosing 5 objects and their locations. When you leave the room, try to remember the objects and their locations.

Wait two hours and try again.

You can also look ahead and observe everything that is in front of you and in your peripheral vision. Challenge yourself to remember everything and write it down to force yourself to use your memory and train your brain to focus on your surroundings. These intelligence exercises develop your visual and spatial memory.

7. Sleep better

Woman Sleeping on Mattress Covered With Blanket

There is a big difference between the amount of sleep you can have and the amount you need to function in the best possible way. The reality is that 95% of adults need between 7.5 and 9 hours of sleep every night. Even reducing a few hours can affect memory, creativity and cognitive skills to solve problems.

Sleep Better:

  • Sleeping well is critical for learning and memory. Research has shown that sleep is necessary to form memories, giving the activity related to the increase of memory during the deepest stages of sleep. Sleeping better is an excellent mental exercise for memory, try these tips:
  • Keep a regular schedule for sleep. Go to bed at the same time every night and get up at the same time every morning. Try not to break the routine during weekends and holidays.
  • Avoid all screens for at least one hour before sleeping. The light emitted by televisions, tablets, cell phones and computers activates wakefulness and suppresses hormones such as melatonin that make you feel sleepy.

Reduce caffeine Try to reduce your caffeine intake or avoid it altogether if you suspect that it is affecting your sleep patterns.

8. Use your Non-Dominant Hand

Person Holding Blue Ballpoint Pen Writing in Notebook

Use your non-dominant hand to perform day-to-day activities such as brushing your teeth.

Research has shown that using the opposite side of your brain, as in this exercise, can result in a rapid and substantial expansion of parts of the cerebral cortex responsible for processing information of the hand’s touch, which allows you to increase your mental health.

9. Eat foods to improve memory

Bowl of Green Powder on Brown Wooden Surface

Remember to involve them in your diet so that our mental exercises are more effective.

Foods to improve memory:

  • Eat omega 3 – Research shows how omega 3 fatty acids are beneficial for brain health. Fish like salmon is a major source of omega 3. Consider other sources of omega 3 if you’re not a fan of seafood, such as nuts, liver, spinach, and broccoli.
  • Limit calories and saturated fat – Research shows that diets high in saturated fat increase your risk of dementia and negatively affect your concentration and memory.
  • Eat more fruits and vegetables – They contain antioxidants, substances that protect your brain cells.
  • Take green tea, contains polyphenol, powerful antioxidants that protect you from free radicals that can damage brain cells.
  • Take red wine in moderation, contains resveratrol, a flavonoid that increases blood circulation to the brain and reduces the risk of Alzheimer’s disease.
  • Dark chocolate also has flavonoids that can increase your mental health.

10. Take vitamins and brain supplements

Man Holding Three White Medication Pills

The brain is one of the most important organs in the body of the human being, it fulfills the job of regulating the functions in the body, so if we come to feel the sensation of low energy or fatigue, this could be because our Brain is not getting the necessary amount of nutrients, vitamins and minerals.

Therefore, we recommend the best vitamin for the brain. As we get older, our attention time decreases, making us more susceptible to distractions and less efficient when performing multiple tasks. This practice will increase your attention and encourage the development of your thinking skills.

 

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