Self-Improvement and Psychology
Here’s How to Improve Working Memory with Ten Steps.
Working memory has a limited capacity that can be improved with practice.
The Importance of Working Memory
Memory is our precious intellectual capability. It is so critical that our memories determine our personality and identity. We all desire a sharp memory.
However, working memory is as important as other memory types since it is essential for our survival and well-being.
In addition, working memory determines our personal and professional success. Besides, working memory is part of our intelligence quotient that people believe cannot be changed.
From my experience, it can be. Working memory is a mental resource with a limited capacity; however, it can be improved with consistent and diligent practice.
The term “working memory” was introduced by Galanter Miller (Cognitive Psychologist) and Karl Pribram (Psychiatrist and Psychologist) in the early 1960s. Interestingly, their theory was based on computationalism (computational theory of mind).
This theory represented the brain as an information-processing source and linked cognition and consciousness to create symbolic computation.
For many years, working memory was considered a short-term memory. However, recent studies tend to see it as more long-term memory.
The critical shift from old theories to new ones effectively manipulates information rather than keeping it in short-term memory. While we need short-term memory to undertake tasks, we depend on long-term memory to process and complete them as intended.
Later models focused on enabling effortless and sustainable access to information related to our daily tasks. We can measure working memory by combining the memory span with the concurrent processing tasks at hand.
The more mental undertakings we can perform at a specific time, the better our working memory can be. Working memory is also associated with task switching, which I plan to introduce in another post.
Over the past 50 years, many researchers intensely investigated the subject from multiple angles. One of the most prominent theories (multi-component of working memory) was developed by psychologists Alan Baddeley and Graham Hitch in the 1970s.
In later years, distinguished psychologists like Walter Kintsch and Anders Ericsson contributed to the subject with outstanding papers.
Working in the field, I know that human memory is not like computer memory. Humans and computers learn differently and store memories differently. The critical differentiator is emotional factors. The human brain captures and stores memories using emotions. Therefore, we remember emotionally heightened moments and events much more effortlessly. On the other hand, computers register memories based on data structures.
In this article, rather than going into academic details, which are overwhelming for people with no professional background, I want to introduce ten practical techniques to improve working memory using daily activities. Based on my experience, I see memory as a muscle rather than a mysterious black box.
1 — Use Multiple Senses
Since human memories are coded using emotions, multiple senses are an effective way to improve working memory. An approach with child-like curiosity to use multiple senses can significantly improve our cognition.
We all have different cognitive styles using different senses. Sometimes we only focus on our dominant style. However, adding other senses can significantly increase memory coding, process, storage, and retrieval.
Frequently used and combined emotions can use resources from various brain regions. Therefore, we can easily tap into the flow state using the whole brain. In this state, handling tasks can be more manageable and pleasurable. For example, memories flow with the assistance of pleasant emotions.
2 — Make Meaningful Connections
Our brain makes sense of the world with neural connections. Meaningful connections are also essential for working memory. Neuroplasticity is a mechanism for the brain to strengthen ties and relationships. The brain is in constant development when used.
From a neuroscience perspective, the major limitation of working memory is the bottlenecks among various brain parts. Therefore improving connections among various brain regions is critical to enhancing our working memory.
When we practice making meaningful connections, the linkage between brain regions causing bottlenecks can significantly increase and get stronger.
3 — Deconstruct Information
Typical human memory can usually handle seven to nine chunks of the digit at a given time. We can consider digits for numbers and words for textual data in terms of information chunks.
There are, of course, exceptional people who can handle 50 to 100 digits as numerals or words at a specific time. But they are the minority.
We know that the larger amount of information is kept in working memory, the slower other tasks can be handled. And the tasks can become more error-prone. The simultaneous processing makes memory suffer.
Therefore, it is essential to deconstruct information in small chunks to speed up activities. For example, reading short sentences can be much easier and create better comprehension. Calculating large numbers can be extremely difficult for working memory but using smaller numbers can be faster and easier.
4 — Perform Active Listening and Reading
Active listening and reading can significantly improve memory, as our memories are dependent on focus and attention.
The more focus and attention we pay to words, the better they are coded, retained, and retrieved later.
Both listening and reading are cognitive skills, even if they are done passively. However, they can significantly increase working memory when they are undertaken with more focus and attention. Therefore, active listening and reading are critical skills that we need to develop.
5 — Explain in a Third Person
Explaining a process, concept, or object to ourselves is a proven memory enhancement technique. It helps us to reinforce memories and structure them.
Teaching is also a well-known technique to improve learning and memory. Teaching what we learned can increase the retention of content multiple times.
If we don’t have people to teach a new concept we learned, we can teach ourselves as many geniuses did in the past. I highlighted the cognitive importance of self-talk in this article: Talking to Yourself Is Not Crazy but Clever.
6 — Focus on Peak Emotions
Human memories are coded with emotions. More precisely, emotions are associated with neurochemicals in the brain.
When we are undertaking specific tasks adding emotions to them can register those memories more efficiently. Therefore, extracting emotionally laden memories is also faster and easier.
We can use various emotions to speed up the coding and retrieval process.
7 — Create Visual Maps of Objects and Events
Working memory relies on visual cues. Imagination is a potent cognitive tool. An active and disciplined imagination process requires working memory. Consequently, the use of self-controlled and well-organized imagination is an excellent tool to improve working memory.
One of the techniques to increase working memory is to visualize objects or events and map them to well-known locations such as a house or an office. For example, each room can represent components and elements of an object or a process.
We can also map objects chronologically based on specific dates that have meaning to us. For example, a birthday, an anniversary, a graduation day, or another celebratory day that has solid emotional cues can be used for this process.
8 — Play Computer Games
Starting from a comfortable level, you can easily adjust the levels in computer games. You can stay at a level as long as you want until new neural pathways are created. The approach is adjusting your brain circuitry to the difficulty levels.
In addition to many recreational games, educational computer games explicitly focus on improving working memory. I use Elevate and Lumosity. Both have several working memory improvement models.
These games also develop focus, attention, task switching, and problem-solving, which contribute improvement of working memory.
9 — Practice Daily Chores as Neurobic Activities
As I mentioned in a previous article, daily activities can be used as brain boosters. One of the effective ways to re-wire the brain is the consistent use of neurobic activities. These unusual activities can improve our mental faculties and create cognitive reserves by activating various regions of the brain.
For example, as we brush our teeth at least once a day, we can use toothbrushing as a neurobic activity. If we are right-handed, we can try brushing with our left hand at least a minute every day. Within a few years, you might not see a difference between either hand. It becomes natural with habit building. In scientific terms, new neural connections are made.
One of my favorite neurobic activities is dexterous writing. I am right-handed, so more comfortable writing with my right hand. Since childhood, frequent use of the right hand created more neurons associated with the right hand. However, when I switch to using my left hand for writing, I feel discomfort.
Nonetheless, this discomfort can bring insights. For example, it has been therapeutic, but it also improved my working memory as I tested via various memory measurement tools.
10 — Leverage Meditation and Mindfulness
I left this to the last, as meditation and mindfulness indirectly contribute enhancement of working memory. However, its contribution is noteworthy.
Both meditation and mindfulness practices play a critical role in cognitive flexibility. The first one is increasing focus and attention span. The second one is stress adaptation in the brain. In other words, meditative activities can significantly reduce stress and give flexibility to working memory processes.
As focus and attention are directly related to working memory formation, meditation can be an excellent tool to improve working memory. There are many forms of meditation. Choosing a meditation method that aligns with your style and goals is up to you. Mindful living is an easy and natural way of improving working memory.
Conclusions
Even though memory is critical and establishes our identities, we cannot entirely rely on them. A computer remembers what is saved in the memory after many decades correctly. However, humans forget most of them or remember them partially.
Memories are always filtered and do not necessarily reflect reality. Besides, our brains see realities relatively, so they create illusions. For example, the colors we see are inaccurate. In reality, there is no such thing as a blue sky scientifically. However, it looks natural as our memories give us meaning to objects with colors.
Working memory is essential for our survival and well-being as it determines our personal and professional success. Working memory is essential for cognitive flexibility.
In conclusion, working memory is an invaluable mental resource. However, it has a limited capacity that can be improved with consistent practice. When we improve our working memory, we feel happier and enjoy our work. This is because an improved working memory capacity can allow us to go into a flow state quickly and effortlessly.
Thank you for reading my perspectives. I wish you a healthy and happy life.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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