Want to improve your memory? Start with your attention.

by matt bridgman

In an earlier post, discussing an overview of cognition, I described a few of the basic components of memory. These main components were: attention, learning, organization, storage, and retrieval.

I also discussed memory as if it is a file cabinet ... 

1) we have to realize there is paper to be filed (attention), 
2) the paper must then be put into the file cabinet (learning), 
3) the paper must be filed into the correct folder in the file cabinet (organization), 
4) the file cabinet must be secure, so that papers are not disappearing from it (storage), and 
5) we must be able to get back into the file cabinet and find what we need when we need it (retrieval). 

We all experience forgetfulness every now and then, though some of us (speaking from personal experience here) more than others. We forget things like peoples’ names, details of recent conversations, details of recent events, and tasks that we were intending to do. We forget where we placed things (any one lose their car keys lately?), or whether or not we locked the house before we left.

If you look carefully, you may find that the reason for your forgetfulness has to do with a breakdown in at least one of those 5 components of memory. Of course, it is always partially a retrieval issue, but much of the time our forgetfulness may be due primarily to a problem with attention and organization.

(Many factors can lead to a breakdown of attention and organization, but that is a topic for another post).

Therefore, by improving our attention and mental organizational skills, we can improve our memory and reduce forgetfulness. So how do we go about doing that? Let’s start by looking at ways of improving our attention. In a future post we will look at organizational strategies. 

Many approaches to improving attention can be found by searching the internet. A variety of programs involve specific computer systems or visits to a specialized provider. 

For folks with severe attention problems (such as from a moderate to severe head injury, stroke, or other injury or illness), formal cognitive rehabilitation, such as with a clinical neuropsychologist or speech-language pathologist can be pursued. 

For those with less severe (but still bothersome, no doubt) attention trouble, many self-directed (and free!), approaches exist.

I recently found two very good articles discussing strategies for improving attention and focus. Check these out and see what you think.
- Your Concentration Training Program: 11 Exercises That Will Strengthen Your Attention

- 12 Concentration Exercises from 1918

I particularly agree with the first article’s description of your mind as a muscle (or better yet, multiple muscles). Improving it, or strengthening it requires exercise. There is no quick fix, but strengthening is certainly possible with consistent exercise over time. I think their suggestion of starting light and working up slowly is also a good reminder. 

Additionally, mindfulness meditation is a very powerful approach to improving attention. It has received much attention in the popular press in recent years. An internet search for “mindfulness and attention” results in many interesting hits. For those interest in scholarly research, check out the this article on mindfulness for ADHD.

Research into mindfulness, particularly that coming out of the field of neuroscience, is quite fascinating and encouraging. www.palousemindfulness.com contains a number of videos describing some of the research behind mindfulness meditation. 

Introduction to Mindful Awareness is the best introduction that I have found so far (a video describing mindfulness, some of the research behind it, and providing a few mindful exercises as well). See my Resources page for additional mindfulness resources.

Check out some of these resources and see what you think. If you try any of the exercises or strategies, leave me a comment to let me know how it is working for you. 

Strengthening attention is an important first step in improving your memory. The above resources give you a place to start. 

In a future post I will introduce a second step: strategies more specific to the organizational aspects of memory.