Never do this: neuroscientist names four common habits that destroy our memory

With age, the human brain changes and memory can fail. Many of us are increasingly forgetting important things.

However, one neuroscientist who has spent 25 years studying the brain and memory says that these "aging moments" can be prevented. To do this, you just need to avoid four common habits that destroy our memory as we age, CNBC writes.

Multitasking

We rely on a part of the brain called the prefrontal cortex to pay attention to the world around us. Unfortunately, over time, prefrontal function and our ability to focus often declines. Multitasking makes the situation worse. It reduces memory and weakens the function of the prefrontal cortex, depleting the resources that usually help us form strong memories.

How to improve your memory: Put your phone in focus mode and set aside time in your schedule to do specific tasks. Include breaks for meditation, daydreaming, walking outside, or anything else that will recharge your batteries. Just don't try to do everything at once.

Dodging quality sleep

The amount and quality of sleep we get often decreases with age for a variety of reasons. Medications, alcohol, and stress can exacerbate the problem. But when you sleep, your brain works hard. It flushes out metabolic waste that accumulates during the day. It also activates memories and establishes connections between different events we have experienced.

How to improve your memory: Sleep deprivation is destructive to the prefrontal cortex and leads to fragmented memories. Try to avoid excessive screen time, heavy meals, caffeine, and alcohol right before bed. If you have severe snoring problems, consider a sleep apnea evaluation. If you have poor sleep, taking a nap can also help.

Engaging in monotonous activities

We remember events by piecing together information about what happened, when it happened, and where it happened. This is called episodic memory.

A cue that is uniquely associated with a specific place and time, such as a song you haven't heard since high school or the smell of a dish your grandmother cooked, can trigger a vivid episodic memory. This only works if you have experiences related to relatively different contexts, not to monotonous experiences.

How to improve your memory: You may have very few memories of a week that you spent almost entirely at your desk, alternating between emails and TikTok videos. Thus, consider diversifying your daily routine. Go for a walk instead of sitting in the dining room. Spending time with different people, going to different places, and trying new experiences will help you create lasting memories.

Being overconfident in your ability to memorize things

If you're trying to do something that requires memorization, such as being introduced to a group of people or trying to learn a foreign language, start by recognizing that you're probably overestimating how much you can remember. The second step is to give yourself room to make mistakes.

How to improve your memory: Instead of rote learning, the most effective learning occurs in circumstances where we have difficulty recalling a memory and then retrieving the answer we are looking for. For example, a few minutes after you've learned something, try testing yourself on it. Then repeat it an hour later. The more you postpone these attempts, the better.

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