The prefrontal cortex of the brain, namely the dorsolateral prefrontal area, is responsible for maintaining operational memory. Working memory is also called working memory because the short-term memories it contains relate to what the brain is currently working on. A person’s daily life consists of a sequence of events. They pass through the RAM and stay in it for up to 30 seconds. Usually, a person is able to trace the relationship between these events. So, for example, you remember that you left home and went to visit your aunt. Without RAM, you would forget to turn onto the right street at the sight of a pointer to it. The dorsolateral prefrontal cortex (DLPC) is also an executive control center. It plays a major role in determining what you pay attention to and what you remember. If something happens that you want to remember—for example, that the shares you just purchased will soon plummet in value because the company is on the verge of bankruptcy—various neurotransmitters (especially norepinephrine and dopamine) increase your level of attention and anxiety. Synaptic activation of dopaminergic systems increases your attention level, and DLPC notes, “Remember this conversation.” The connection between the DLPC and the hippocampus ensures the formation of long-term memories. If you have been given advice about stocks, then for a while you will remember both him and the adviser. In this way, RAM can be compared to the road to long-term memory. If the RAM is damaged, the long-term memory will lack new information. If the road to long-term memory through short-term memory is blocked, the information that needs to be remembered is not received. For example, if you check your email on your smartphone at a party and simultaneously have some minor conversation, your attention becomes fragmented and RAM functions are disrupted. The road is closed. The operation of RAM can be disrupted for various reasons. Since attention and concentration are closely related to RAM, any distraction, such as receiving text messages, can impair RAM function. If you are distracted by an email saying that your colleague is suddenly quitting the company to work elsewhere, you will probably forget about what was in your RAM as your attention shifted to new interesting information. There are the following prerequisites for a good memory. — The main factor is attention. Without it, “the road is closed.” The prefrontal cortex needs to be actively involved so that you pay attention to what needs to be remembered. — The more important the information is to you, the longer this memory will be stored in long-term memory.

RAM and working memory differ in many ways. The main distinguishing feature is the length of time the memories are stored. Another difference is the amount of information. There is a certain limit for RAM, but long-term memory has no volume limits. Long-term memory can be represented as a constantly replenished archive. There are no fixed brain regions for storing long-term memories. Rather, the storage process is dynamic and occurs in many areas. At the same time, certain neural structures are visible in the formation of memories, which I will discuss further. Whether a particular experience, information, or emotional impression is encoded in long-term memory depends on a complex dynamic process between different neural systems. A person’s ability to learn and memorize strongly overlap with each other. When you establish close relationships with people, your memories manifest themselves either indirectly in behavior or in open discussions. If you recall something from the past: events, facts, images, you resort to declarative memory. The reproduction of linguistic information is called semantic memory. Overlapping memories of the past are called episodic memory. These types of explicit memory differ in the following way: if you remember that you accidentally cut yourself with paper, it is an episodic memory. If you remember the circumstances under which you cut yourself with paper, this is declarative memory. If you remember telling someone about a cut, it’s a semantic memory. If episodic memories have a strong emotional connotation, they are referred to as emotional memory. Procedural memory is manifested in the performance of habitual actions: for example, riding a bicycle or your own signature. Although all these types of memory belong to long-term memory, they can be roughly divided into two major subsystems: explicit and implicit memory. This distinction is important for understanding how to develop memory skills. Explicit memory includes the conscious restoration of the past, the memory of facts and events. Implicit memory includes habits and skills, as well as emotional memory. Some types of implicit memory, such as emotional memory, are acquired quickly, as in the case of psychological trauma during an attack, while procedural memory, such as the learned ability to play the cello, is acquired only through increased repetition. The hippocampus, which is primarily responsible for encoding events into explicit memory, generates thoughts based on previous learning experiences and information. For a person who does not have this ability, every day will be new — literally. The hippocampus also plays a key role in the aging mechanism of the body. Over the years, it gradually atrophies.

There are many ways to improve your memory. However, none of them by themselves will give the desired result. That’s why I suggest nine simple ways to improve your memory. 1. Stick to a balanced diet You don’t think a car can drive with an empty fuel tank, do you? Similarly, your brain cannot function at an optimal level without the necessary “fuel”. By eating three balanced meals a day, you give your brain what it needs: “fuel,” the right building material for optimal performance. This is the most basic thing you can do to develop your memory. A balanced diet includes complex carbohydrates, fruits and vegetables, as well as proteins. By eating a balanced meal three times a day, you provide the brain with a combination of amino acids it needs to produce a number of neurotransmitters, which is the basis of the brain’s neurochemical process. Each neurotransmitter allows you to think and feel in a way that makes you feel optimistic and able to remember different things well. For example, the neurotransmitter acetylcholine is critically important for the brain’s ability to process memories. 2. Get enough sleep To make the most of your memorization skills, you need to be calm and attentive. The main way to properly tune in to memorization is to get enough sleep. If you don’t get enough sleep, you won’t be able to maintain the necessary concentration to encode what you want in your memory. Attention is the gateway to memory. If you can’t keep your attention focused, the gate won’t open. Keep the gates open, relax, and get enough sleep. 3. Train your memory Your body is the result of millions of years of evolution. To keep the body in optimal condition, you need constant training. Your distant ancestors didn’t lie on the couch all day. Through training, you help your body and brain maintain the functions of all systems and organs at an optimal level. Through physical exercise, you improve the functioning of the cardiovascular system, metabolism, and the supply of nutrients to the brain. Physical activity ensures a good night’s sleep and minimizes possible stress during the day. By maintaining a physical activity regime, you will keep a clear mind and remember everything you need. 4. Take vitamins (but the simplest ones) Vitamins, minerals, and natural supplements will help the brain achieve the level of biochemical processes needed for good memory. However, remember that dietary supplements should never replace a balanced diet. Meals should be taken three times a day. If you drink dietary supplements and vitamins, treat them exactly as supplements. Modern society is overly reliant on pills. Do not be tempted to buy all supplements without exception, which are said to improve memory. If you take excessive supplements in combination with medications (if you drink something to treat diseases), there is a risk of serious health problems, including memory problems. When taking dietary supplements, follow the principle that less is better, yes it is better. Stick to the main vitamins, which include: — vitamin C; — vitamin E; — calcium and magnesium; — omega-3 fatty acids; — B vitamins. 5. Constantly stimulate the thought process. For the development of memory, it is necessary to constantly maintain the mental process in an active state. A lazy brain doesn’t remember well. No matter how old you are, always set ambitious goals for yourself. In this case, the brain reacts by forming more neural connections (through branches in the form of dendrites), and you remain attentive and involved in what is happening around you. If you spend too much time in front of the TV, your brain shuts down. (Even watching educational programs is a mentally passive activity.) If you constantly complain about any troubles and failures, it not only makes you and others unhappy, but also negatively affects your ability to remember, because you are busy doing useless things. Treat intellectual exercises as a way to always keep your memory in good condition. Engage in the following activities: —read popular science literature; — learn something; — travel; — Participate in stimulating discussions. 6. Develop concentration. Attention is extremely important for memory. Concentrate to remember something. If you don’t pay attention, you won’t be able to transfer short-term memories into long-term memory. Do everything you can to increase your concentration. Try to focus on some kind of activity, gradually increasing the duration. Don’t do multiple tasks at the same time and don’t jump from one activity to another. Immerse yourself in doing your favorite thing and fully concentrate on it. Structure your daily activities so that you have the opportunity to pay attention to each stage necessary to complete the task. Even if it slows down the process significantly, treat it as an important exercise. As a result, you will not only be able to increase your concentration, but you may even find that you have begun to perform all tasks more efficiently. 7. Be organized By following a certain order in your activities, you will be better able to encode all the desired information into your memories. Being organized doesn’t mean being rigid. This means distinguishing between the experience gained and encoding it into appropriate associative links. If your life is in chaos, the same thing happens to your memory. In this case, you will not understand how to restore memories, and worse, you will have nothing to restore. Organize your life to gain the ability to remember. 8. Build associative connections The brain consists of many systems that provide different ways of encoding memories. By using multiple information encoding systems, you enrich your memory and make the memorization process easier. The more ways you can remember something, the higher the chances that you will remember it. For example, if you want to remember a particular car, pay attention to its make, shape, color, smell, engine sound, as well as your feelings about driving that car. And then later you will easily remember him. 9. Use mnemonic techniques Use the four mnemonic techniques described above: the “nail words” method, the loci method, the storytelling method, and the bonding method. Source: Arden J. “Taming the amygdala and other brain training tools” Photo: psyfor.life