Mastering memory by Coaching Logic

Copyright
©
2015

[NAME]

2

Table
of
Contents

INTRODUCTION
4

CHAPTER
1:
USING
MNEMONIC
DEVICES
6

TYPES
OF
MNEMONICS
7

MAIN
POINTS
OF
CHAPTER
1:
USING
MNEMONIC
DEVICES
10

CHAPTER
2:
THE
MINDFUL
APPROACH
11

MINDFUL
MEMORY
TECHNIQUES
11

MAIN
POINTS
OF
CHAPTER
2:
THE
MINDFUL
APPROACH
13

CHAPTER
3:
MEMORY
TRICKS
14

TRICK
YOUR
BRAIN
TECHNIQUES
14

MAIN
POINTS
OF
CHAPTER
3:
MEMORY
TRICKS
17

CHAPTER
4:
YOUR
LIFESTYLE
18

TIPS
TO
IMPROVE
YOUR
MEMORY
BY
THE
LIFESTYLE
YOU
LEAD
18

MAIN
POINTS
OF
CHAPTER
4:
YOUR
LIFESTYLE
23

CHAPTER
5:
MASTERING
YOUR
MEMORY
–
ONE
STEP
AT
A
TIME
24

SERIOUS
PROBLEMS
WHICH
MAY
AFFECT
YOUR
MEMORY
28

3

IntroducYon

There’s
no
way
to
keep
the
memory
completely
intact
as
we
age.
We
lose
five

percent
of
the
nerve
cells
in
the
hippocampus
part
of
our
brain
that
builds

memory
every
decade
we’re
alive.

Besides
that
fact,
aging
prohibits
the
producBon
of
the
neurotransmiCer,

acetylcholine
–
necessary
to
memory
and
the
learning
process.
But,
studies
show

that
with
a
liCle
effort
on
your
part,
you
can
slow
the
brain’s
aging
process
and

boost
your
memory
power
significantly.

This
guide,
“Mastering
Memory:
Never
Forget
the
Important
Things,”
will
help
you

see
how
important
your
memory
is
to
staying
young
and
vital.
Studies
show
those

who
exercise
their
brains
can
actually
ward
off
early
symptoms
of
Alzheimer’s

disease
and
demenBa.

Chapter
1:
Using
Mnemonic
Devices
will
introduce
you
to
the
simple
ways
you
can

assimilate
volumes
of
informaBon
in
your
brain
so
that
you
have
quick
and
easy

access.
AssociaBon,
visualizaBon
and
observaBon
are
just
some
of
the
mnemonic

devices
you’ll
learn
about.

Chapter
2:
The
Mindful
Approach
can
help
you
perfect
your
memory
skills
by

using
some
mindful
memory
techniques
which
the
military
are
finding
useful
for

reducing
PTSD
in
soldiers
who
return
home
aXer
being
deployed
in
baCle
zones.

You’ll
also
learn
some
ways
to
trick
your
brain
into
remembering.
Such
tricks
as

moving
your
eyes,
chewing
gum,
deep
breathing
and
more
are
discussed
in

Chapter
3:
Memory
Tricks.

Your
current
lifestyle
has
everything
to
do
with
how
your
memory
(and
your
body)

ages.
Your
brain
and
your
body
must
both
be
fed
and
exercised
properly
to
get
the

nutriBon
they
need
to
funcBon
and
to
withstand
the
effects
of
aging.
Chapter
4:

4

Your
Lifestyle,
will
suggest
some
habits
you
should
change
and
lead
you
in
the

direcBon
which
will
enhance
your
memory
rather
than
destroy
it.

Chapter
5:
Mastering
Your
Memory
–
One
Step
at
a
Time,
will
wrap
up
the
guide

and
send
you
on
your
way
with
the
knowledge
you
need
to
withstand
the
ravages

of
Bme
and
preserve
your
memory
well
into
your
later
years.

You’ll
learn
how
to
control
your
mind
so
that
you
know
you’re
doing
everything

you
can
to
keep
your
mind
as
acBve
as
possible.
This
guide,
“Mastering
Memory:

Never
Forget
the
Important
Things,”
can
help
you
relax
about
the
liCle
things
such

as
forge`ng
where
you
put
your
keys
and
know
you’re
doing
everything
possible

to
keep
your
memory
intact.

5

Chapter
1:
Using
Mnemonic
Devices

The
word
“mnemonics”
comes
from
the
Greek
Goddess
of
memory
–
Mnemosyne

and
the
term
broadly
refers
to
a
group
of
memory
techniques
to
help
people

quickly
and
easily
assimilate
volumes
of
informaBon
for
easy
access.

One
of
the
best
ways
to
increase
your
memory
power
is
to
use
Mnemonic
devices

such
as
associaBon,
rhymes
and
acronyms.
When
you
learn
how
to
use
these

methods
effecBvely,
you’ll
be
“encoding”
the
memories
in
your
brain
and
will
be

beCer
able
to
recall
specific
informaBon.

Everything
is
faster
and
more
accurately
recalled
by
using
Mnemonics
including

faces,
figures,
events,
names
and
faces.
It’s
also
much
more
fun
than
the
ordinary

method
of
repeBBon
to
remember
and
recall
because
Mnemonics
uses
the
senses

(sound,
touch,
sight
and
smell).

Mnemonics
uses
the
methods
that
our
brain
uses
to
store
informaBon
in
the

following
ways:

• VisualizaYon
–
Visualized
memories
are
stronger
than
text
you
may
read.

Most
images
are
alive
and
vibrant
and
easy
to
remember.

• ObservaYon
–
Observing
something
is
different
than
merely
seeing
it
with

your
eyes.
We
pass
people
in
the
street
that
we
“see,”
but
don’t
necessarily

commit
to
memory
by
observing.

• AssociaYon
–
We
associate
memories
without
even
realizing
it.
For

example,
if
you
meet
someone
on
a
plane,
you’ll
always
associate
that

person
with
the
plane
ride
experience.

Mnemonics
are
useful
techniques
which
can
help
you
commit
informaBon
to
your

long
term
memory
so
you
don’t
have
to
spend
so
much
Bme
in
repeBBous

memorizaBon.

6

Types
of
Mnemonics

You
may
be
more
adept
at
one
type
of
Mnemonics
than
another
–
or
you
may
use

them
all
according
to
what
you’re
aCempBng
to
remember.
Here
are
a
variety
of

Mnemonic
methods
that
you
might
want
to
try:

• AssociaYon
–
This
is
a
good
method
to
remember
facts
and
especially

helpful
if
you’re
a
student
or
have
a
career
where
it’s
imperaBve
that
you

have
instant
recall
on
volumes
of
factual
informaBon.

For
example,
if
you
need
to
remember
that
Franklin
Roosevelt
was

president
during
World
War
II,
you
could
associate
his
last
name
with
an

image
of
roses
(for
Roose)
and
velvet
(velt).
Velvet
roses
are
a
good
image

for
the
name.

To
remember
numbers,
break
them
down
into
smaller
groupings.
For

example,
if
you
have
trouble
remembering
your
driver’s
license
number
and

the
number
is
186543807,
you
can
break
it
down
to
186-‐438-‐07.
Then,
use

visualizaBon
such
as
“186”
(miles
to
the
next
town),
“438”
(your
best

friend’s
phone
preﬁx)
and
“07”
(your
condo
number).

• Rhymes
–
Rhymes
you’ve
known
since
your
childhood
can
be
perfect

mnemonic
devices
to
help
you
recall
informaBon.
The
most
common
one

for
students
might
be,
“Columbus
sailed
the
ocean
blue
in
fourteen-‐
hundred
ninety-‐two.

Students
and
those
who
need
to
remember
factual
informaBon
use

associaBve
rhymes
all
the
Bme
to
remember.
If
you
can’t
remember
how
to

spell
Mississippi,
think
“M-‐I-‐crooked
leCer-‐crooked
leCer-‐I-‐humpback,

humpback-‐I.
It’s
fun
and
it
works.

• Chunking
–
Another
popular
method
of
mnemonics
is
chunking
which

involves
grouping
things
together
to
form
something
easy
to
remember.
For

example,
if
you
need
to
remember
leCuce,
olives,
detergent
and
envelopes

when
you’re
at
the
supermarket,
simply
keep
the
word

“L-‐O-‐D-‐E”
embedded
in
your
mind.

7

We
remember
phone
numbers
more
easily
because
there
are
spaces

between
groupings
of
numbers
and
you
can
do
the
same
for
a
driver’s

license
number
or
any
other
long
series
of
numbers
you
must
know.

• Acronyms
–
A
mnemonic
device
that’s
great
for
remembering
a
large

amount
of
informaBon.
You
can
use
acronyms
which
are
already
in
place

(such
as
H-‐O-‐M-‐E-‐S,
for
remember
the
Great
Lakes
–
Huron,
Ontario,

Michigan,
Erie
and
Superior)
–
or
make
them
up.

Ingredients
in
a
recipe
can
be
remembered
by
making
up
an
acronym
such

as,
B-‐R-‐O-‐C-‐H
for
the
ingredients:
Beans,
Rotel,
Olives,
Chili
powder
and

Hominy
to
make
chili.

• AcrosYcs
–
Similar
to
acronyms,
acrosBcs
involves
creaBng
a
sentence
out

of
the
ﬁrst
leCers
of
a
grouping
of
words
you
need
to
remember.
For

example,
to
remember
the
ﬁve
elements
in
the
chemistry
periodic
table

(Hydrogen,
Helium,
Lithium,
Beryllium,
Boron),
you
might
make
up
the

following
sentence:

“His
Heavy
Load
Breaks
Backs.”

• Loci
–
Since
ancient
Greece,
the
mnemonic
method
of
Loci
has
been
used

to
memorize
large
amounts
of
informaBon.

It
involves
choosing
a
path
or

route
that
you’re
familiar
with
and
then
visualizing
and
memorizing
the

things
you
want
to
remember
along
that
path.

If
you
have
a
certain
supermarket
you
like
to
shop
at
and
are
extremely

familiar
with
what’s
on
the
aisles,
you
probably
arrange
your
grocery
list
by

aisles
and
picture
going
down
each
one
in
order
of
your
list.

• Stacking
–
A
great
memory
recall
technique
that
you
can
use
for
remember

long
lists.
To
make
it
work,
visualize
the
items
you
need
to
remember
in
a

tall,
colorful
and
“stacked”
method.
You
may
want
to
put
yourself
on
the

top
of
the
stack
to
personalize
it.

For
example,
if
you
need
to
remember
several
items
at
the
pet
store
(treats,

food,
sweater,
leash
and
shampoo),
you
could
picture
a
tall
stack
of
dog

food
wrapped
in
a
warm
doggie
sweater
with
treat
bags
sBcking
out
of
the

neck.
Put
the
leash
around
the
neck
of
the
sweater,
your
dog
on
top
of
the

stack
(with
its
fur
bubbly
with
shampoo).
Easy
and
fun.
Add
colors
and

other
“embellishments”
to
make
it
more
memorable.

8

Begin
small
and
simple
and
then
aCempt
to
add
informaBon
as
you’re

comfortable
remembering
a
half
dozen
objects
or
names
by
using
the
mnemonic

method.

9

Main
Points
of
Chapter
1:
Using
Mnemonic
Devices

When
you
learn
how
to
use
mnemonic
devices
such
as
rhyming,
associaBon,

acrosBcs
and
acronyms,
you’ll
be
well
on
your
way
to
improving
your
instant
recall

memory.
Below
are
some
important
points
you
should
have
taken
away
from

Chapter
1:

• AssociaBon
is
a
form
of
mnemonic
exercise
that
involves
associaBng
factual

informaBon
with
an
image
or
of
breaking
up
long
numbers
in
a
shorter

format
to
remember
more
easily.

• Rhymes
can
help
you
recall
facts
and
informaBon.
“Columbus
sailed
in

ocean
blue
in
fourteen-‐hundred
ninety-‐two.”
Students
of
all
ages
ﬁnd
this

method
easy
when
trying
to
memorize
volumes
of
informaBon.

• Chunking
is
also
a
fun
and
easy
mnemonic
device.
You’ll
group
things

(anything)
together
to
form
something
that’s
easy
to
remember.
For

example,
“Detergent,
Olive
oil
and
Green
beans”
forms
the
word,
“DOG,”

which
you
can
then
break
out
into
the
items
when
needed.

• Acronyms
are
best
for
remember
a
great
deal
of
informaBon
for
instant

recall.
Many
students
recall
the
Great
Lakes
for
a
test
by
remembering
the

word,
H-‐O-‐M-‐E-‐S,
which
translates
to
Huron,
Ontario,
Michigan,
Erie
and

Superior.

• AcrosBcs
are
great
ways
to
remember
things
that
don’t
make
sense

otherwise.
For
example
make
a
sentence
out
of
CABS
by
thinking
“Chronic

Asthma
Brings
Sickness.”

• Loci
has
been
used
since
the
ancient
days
of
Greece
and
involves

memorizing
things
or
people
on
a
path
that
you’re
familiar
with.
As
you

walk
down
the
route
or
path,
visualize
the
things
you
want
to
remember

appearing
along
the
way.

• Stacking
is
another
fun
way
of
using
visualizaBon
to
remember
things.
You

can
use
your
vivid
imaginaBon
to
build
a
picture
of
things
on
a
list
you
must

remember.

There
are
other
methods
of
mnemonics
you
may
want
to
study,
but
the
above
are

the
top
ways
to
help
your
memory
with
the
use
of
mnemonics.

10

Chapter
2:
The
Mindful
Approach

Using
the
mindful
approach
to
remember
things
can
be
as
fun
and
easy
as
playing

Sudoku
and
crossword
puzzles.
Keep
in
mind
that
you
can’t
work
up
to
a
good

memory
if
you
keep
thinking
you
have
a
bad
one
–
so
stop
telling
yourself
that

your
memory
is
bad.
Use
a
posiBve
approach
and
celebrate
the
Bmes
you
do

remember.

The
key
to
mastering
memory
is
to
keep
the
brain
exercised.
This
sBmulates
the

growth
and
development
of
nerve
connecBons
which
can
keep
improving
the

memory.
So,
basically,
the
more
you
exercise
your
brain,
the
beCer
your
memory

becomes.

You
can
challenge
your
brain
power
in
many
ways
using
mindful
approaches.

Besides
the
normal
ways
such
as
puzzles
and
memorizaBon,
you
should
get
out
of

your
comfort
zone
and
try
something
new
once
in
a
while.

Go
back
to
school
to
get
a
degree,
learn
a
new
language
and
new
games.
Find

ways
to
give
your
brain
the
ulBmate
workout
–
just
as
you
would
if
you
were

trying
to
exercise
your
body
to
become
ﬁt.

Mindful
Memory
Techniques

The
mindful
approach
to
memory
is
now
being
used
by
the
military
to
enhance

objecBve
aCenBon
and
general
cogniBon.
Studies
indicate
that
even
pracBcing

brief,
mindful
techniques
can
enhance
the
working
memory
and
may
prevent
loss

of
memory
during
stress.

Here
are
6
Bps
to
use
mindful
approaches
to
master
memory
techniques
besides

the
ones
menBoned
above:

1. Learn
a
new
skill.
Anything
you’d
enjoy
and
want
to
learn
that’s
new

to
you
is
a
great
way
to
improve
your
memory
skills
and
exercise
a

larger
part
of
your
brain.

11

2. PracYce
beèr
observaYon.
It’s
like
taking
a
picture
with
your
brain,

but
making
it
as
clear
as
possible.
A
good
example
is
when
we
meet

people
to
memorize
the
face
and
associate
it
with
the
name
you’re

given.
PracBce
saying
the
name
over
in
your
mind
and
seeing
the
face

at
the
same
Bme.

3. Use
a
variety
of
senses.
Use
as
many
senses
to
remember
things
as

you
can.
The
more
you
sBmulate
your
brain
in
different
areas,
the

easier
it
will
become
to
remember
and
store
things
for
instant
recall.

For
example,
wriBng
informaBon
on
paper
by
hand
sBmulates
a

different
part
of
your
brain
than
memorizaBon
from
a
page.

4. Flash
cards
for
studying.
You
probably
remember
flash
cards
in
your

elementary
days
of
school.
It
consists
of
a
card
of
any
size
with
a

quesBon
on
one
side
and
the
answer
on
the
other
side.
Separate
the

cards
you
know
by
heart
and
those
you
sBll
need
to
memorize.

5. Don’t
confuse
your
memory
by
cramming.
Cramming
for
a
big
test
or

work
presentaBon
only
sBmulates
your
short-‐term
memory.
If
you

have
Bme,
designate
study
Bmes
so
your
brain
can
embed
the

informaBon
in
your
long-‐term
memory.

6. Use
items
at
hand
to
jog
your
memory.
If
you
have
to
remember
to

take
certain
medicaBons
on
a
daily
basis,
do
something
like
placing

your
remote
control
on
the
refrigerator.
When
you
take
the
pills,

place
it
back
on
the
coffee
table.

The
main
Bp
to
remembering
things
is
to
be
able
to
focus
on
it
before
you
move

on
to
something
else.
If
something
is
truly
important
to
remember,
study
it

carefully
by
avoiding
distracBons
or
engaging
in
other
tasks
before
you
have
it

locked
in
your
memory
database.

12

Main
Points
of
Chapter
2:
The
Mindful
Approach

You
can
have
fun
using
the
mindful
approach
to
improve
your
memory.
Games

such
as
Sudoku
and
the
daily
crossword
puzzle
can
increase
the
nerve
cells
in
your

brain
and
expand
its
ability
to
learn.
Here
are
some
main
things
you
should
know

from
Chapter
2:

• Learn
a
new
skill
–
Going
back
to
college
or
taking
college
courses
can
give

the
brain
a
good
workout.

• Learn
a
language
–
Much
help
exists,
both
online
and
from
CDs
and
DVDs

to
help
you
learn
just
about
any
language
you
desire.

• Observe
–
Make
it
a
point
to
intricately
observe
what
you
need
to

remember.
It
could
be
a
route
to
a
new
place
or
the
layout
of
a
school.
Take

a
picture
in
your
mind.

• Flash
cards
–
One
of
the
oldest
learning
methods,
ﬂash
cards
are
sBll
good

memory
builders
today.

• Use
things
to
help
you
remember
–
For
example,
remember
to
take
your

keys
with
you
by
pu`ng
a
chair
or
other
obstacle
in
front
of
the
door
unBl

you
have
your
keys
in
hand.

• Focus
–
When
you
really
need
to
remember
something,
cut
out
all

distracBons
and
aCempt
to
focus
solely
on
what
you
must
remember.

UlBmately
mastering
your
memory
means
that
you
should
constantly
exercise

your
brain
in
various
ways.
Mnemonics
and
the
Mindful
approach
are
two
ways
in

which
you
can
enhance
your
memory
by
expanding
your
brain’s
capability.

13

Chapter
3:
Memory
Tricks

Using
certain
methods
to
remember
informaBon,
faces,
numbers
and
other
things

is
a
tried
and
true
way
of
tricking
your
brain
into
having
instant
recall
when
you

need
it
most
–
studying,
traveling,
taking
a
test
and
more.

Memory
tricks
also
involve
using
your
brain
and
your
wits
to
do
things
diﬀerently.

For
example,
using
rhymes
which
point
exactly
to
what
you’re
trying
to
remember,

using
associaBons
such
as
numbers
and
words
and
mindfulness
when
can
are
all

ways
to
trick
your
mind
into
remembering
certain
things.

Franklin
Delano
Roosevelt
was
very
adept
at
remembering
people’s
names.
He

used
a
trick
of
imagining
the
name
wriCen
across
the
person’s
forehead
the

minute
they
were
introduced.
RepeaBng
a
name
aloud
when
you’re
introduced
is

also
used
to
remember
names.

You
can
keep
your
brain
exercised
and
vital
by
playing
games,
learning
new
skills,

using
mnemonic
devices
and
playing
tricks
on
your
brain
to
make
an
impact.

Although
it
isn’t
a
cure
for
Alzheimer’s
disease,
keeping
your
brain
acBve
can
help

to
ward
oﬀ
the
early
symptoms.

Trick
Your
Brain
Techniques

Mastering
your
memory
also
includes
tricking
your
brain
into
remembering
vital

informaBon.
You
can
trick
your
brain
by
thinking
outside
the
box
about
what
helps

you
remember
–
is
it
photographic
image
taken
in
your
mind?
Or,
perhaps
it’s

similar
to
Roosevelt’s
method
of
picturing
the
name
of
the
person
on
his
or
her

forehead.

Whatever
method
works
to
trick
your
brain
can
be
expanded
to
include
other

ways
of
remembering.
Here
are
a
few
tricks
you’ll
want
to
try:

14

• Squeeze
a
ball.
It’s
actually
been
proven
that
some
people
can
squeeze
a

stress
ball
in
their
dominant
hand
just
before
memorizing
data.
When

you’re
ready
to
recall
the
informaBon,
squeeze
the
ball
in
your
leX
hand
for

a
few
seconds.

• Speak
it.
Say
aloud
the
informaBon
you
want
to
remember.
For
example,
if

someone
is
giving
you
direcBons,
repeat
the
direcBons
aXerward.
Saying

the
informaBon
out
loud
reinforces
your
memory.

• Rosemary.
Studies
show
that
you
can
improve
your
memory
recall
by

smelling
the
herb,
rosemary.
You
can
take
rosemary
oil
or
a
sprig
of

rosemary
with
you
and
smell
it
a
couple
of
Bmes
per
day
to
get
the
full

effect.

• Draw
a
mind
map.
Picture
a
tree
in
your
mind,
much
like
a
genealogical

family
tree
and
form
the
branches
with
things
you
must
remember.
For

example,
if
you
have
a
hecBc
daily
schedule,
picture
the
trunk
of
the
tree
as

the
day
and
branch
off
into
tasks
you
must
accomplish.
This
is
handy
if

you’re
“on
the
go”
and
need
instant
recall.

• Deep
breathing.
The
yoga
method
of
deep
breathing
changes
the
way
your

brain
operates.
If
you’re
going
into
a
lecture
or
class
where
it’s
important

for
you
to
remember
things,
pracBce
deep
breathing
for
a
few
moments

before
the
event
and
you
can
more
easily
remember
new
facts
and

informaBon.

• Do
something
different.
If
you
need
to
remember
that
today
is
your

wedding
anniversary,
simple
wear
your
watch
or
your
ring
on
the
other

hand.
It
will
serve
as
a
quick
reminder
every
Bme
you
glance
at
your
hand

or
check
the
Bme.

• Chewing
gum.
Your
denBst
might
not
approve,
but
chewing
gum
actually

sBmulates
the
brain
so
that
you’re
more
focused
and
can
remember
more

informaBon.

• Your
eyes.
Moving
your
eyes
back
and
forth
for
about
30
seconds
per
day

can
make
your
brain
operate
more
effecBvely.
Try
it
when
you
wake
up
in

the
morning
to
have
more
memory
recall
the
rest
of
the
day.

15

Your
brain
is
a
powerful
part
of
your
body.
No
one
knows
everything
we
could
do

if
we
understood
even
half
of
the
power
it
oﬀers.
Our
brain
deteriorates
in
Bme,

just
as
our
bodies
do
–so,
it’s
important
that
you
keep
exercising
your
brain
(and

your
body)
as
you
age.

It’s
fun
to
test
your
memory
at
new
skills
and
at
tricking
your
brain
so
you

remember
things
important
or
vital
to
you.
Try
all
or
some
of
the
exercises

menBoned
in
this
guide
to
keep
your
memory
fresh
and
your
brain
acBve.

16

Main
Points
of
Chapter
3:
Memory
Tricks

Trick
your
brain
by
chewing
gum?
Yes,
that’s
one
way
that
some
people
employ
to

memorize
informaBon.
Performing
some
varied
acts
while
learning
or
memorizing

informaBon
can
have
a
profound
effect
on
the
way
your
brain
operates.
Here
are

some
of
the
main
things
you
should
have
learned
in
Chapter
3:

• Use
all
your
senses
–
Using
all
senses
will
sBmulate
your
brain
in
ways
that

help
you
remember
faces,
numbers
and
volumes
of
facts.
For
example,

sniffing
certain
herbs
helps
to
sBmulate
the
brain.

• Do
things
differently
–
Even
wearing
your
watch
on
the
other
arm
can
help

you
recall
certain
informaBon
such
as
birthdays
and
anniversaries.
They’re

simple
tricks
that
you
can
make
up
for
your
own
ways
of
thinking.

• Say
it
aloud
–
SomeBmes
all
it
takes
to
remember
the
name
of
someone

you
just
met
is
to
repeat
his
or
her
name
aloud
aXer
you’re
introduced.
It

reinforces
the
name
so
you’re
more
apt
to
remember
it
next
Bme.

• Squeezing
a
ball
–
Stress
balls
aren’t
just
for
relieving
stress.
You
can

squeeze
one
in
one
hand
(and
then
transfer
it
to
another)
to
remember
all

sorts
of
informaBon.

• Mind
maps
are
helpful
–
Just
as
you
need
a
map
to
get
you
to
your

desBnaBon
(if
unknown),
so
can
you
use
a
map
you
formulate
in
your
mind

to
remember
things
visually.

It’s
parBcularly
important
to
exercise
your
brain
as
you
age.
Just
like
your
body,

the
brain
tends
to
deteriorate
as
the
aging
process
takes
place.
Exercise
the
brain

just
as
you
would
your
body.

17

Chapter
4:
Your
Lifestyle

All
of
the
previously
listed
methods
in
this
guide,
“Mastering
Memory,”
won’t

work
as
well
if
your
lifestyle
isn’t
conducive
to
boosBng
your
brain
power.
You

know
some
of
the
paths
to
a
healthy
lifestyle,
but
there
are
others
you
may
think

are
irrelevant
but
that
actually
play
a
huge
part
in
keeping
your
memory
and
your

body
in
top
condiBon.

The
brain
must
be
fed
and
exercised,
just
as
the
body,
and
if
you
don’t
exercise,

eat
unhealthy
foods,
gain
weight
and
are
generally
a
couch
potato
watching

mindless
television,
your
brain
and
your
body
will
suﬀer
the
consequences.

This
chapter
will
give
you
a
beCer
understanding
about
how
to
beCer
plan
your

lifestyle
and
make
needed
changes
so
you
can
live
a
longer
and
more
fulﬁlling
life.

When
your
mind
and
body
are
in
sync,
there’s
almost
nothing
you
can’t

accomplish.

Tips
to
Improve
Your
Memory
by
the
Lifestyle
You
Lead

Certain
habits
and
lifestyles
can
erode
your
memory
and
keep
you
from
enjoying

the
vital
and
healthy
life
you
could
be
leading.
Smoking,
obesity,
stress
and
other

factors
can
wreak
havoc
with
your
brain
so
that
even
the
techniques
menBoned
in

this
guide
won’t
be
of
much
help.

Just
as
it
“takes
a
village
to
raise
a
child…”
–
it
takes
caring
for
your
enBre
body,

including
your
mind
–
to
improve
your
memory
and
live
an
acBve
lifestyle
for
the

rest
of
your
years.
Here
are
some
Bps
to
help
your
memory
and
stay
acBve:

• Get
organized
–
If
you’re
not
organized,
you
risk
losing
things
and
becoming

stressed
and
frustrated.
You
may
be
perfectly
organized
at
work,
but
lack

that
same
skill
at
home. 

18

There
are
all
types
of
ways
you
can
get
and
stay
organized.
For
example,
if

you
miss
deadlines
constantly,
you
can
download
one
of
the
many

applicaBons
expressly
designed
to
help
you
remember
important
meeBngs

and
details. 
Other
organizaBon
methods
involve
objects
you
might
pick
up
at
a

container
store.
Color-‐coding
and
other
helpful
methods
can
help
you
stay

focused
on
what’s
important. 
• Maintain
a
Healthy
Diet
–
DieBng
isn’t
only
for
your
body
–
your
brain

needs
the
nutrients
you
get
from
eaBng
a
diet
high
in
anBoxidants
that
will

protect
your
brain
from
the
free
radicals
which
can
wreak
havoc
on
your
cell

producBon. 
Foods
that
contain
low
glycemic
carbohydrates
such
as
oatmeal
and
any

food
that’s
comprised
of
omega-‐3
faCy
acids
are
good
for
brain
and
body.
A

diet
plan
such
as
the
Mediterranean
Diet
concentrates
on
fruits,
vegetables,

legumes,
fish
and
nuts
–
and
low
on
meat
–
are
recommended. 
Studies
indicate
that
meat
contains
omega-‐6
faCy
acids
and
that
it
could

contribute
to
inflammaBon
of
the
brain
–
a
contribuBng
factor
in

Alzheimer’s
disease. 
• Get
plenty
of
sleep.
Sleep
is
imperaBve
to
an
effecBvely
funcBoning
brain.

NeuroplasBcity
is
the
process
of
brain
growth
which
controls
your
brain’s

behavior
and
how
it
learns
and
memorizes.
Lack
of
sleep
can
eventually

erode
the
neuroplasBcity
process
and
impair
the
memory. 
For
adults
–
an
aXernoon
nap
has
the
power
to
dramaBcally
increase
and

restore
the
brain’s
effecBveness.
Even
though
most
adults
only
need
eight

hours
of
sleep
per
night,
you
may
need
more
slumbering
Bme
if
you
feel

faBgued
or
sleepy
during
the
day.

19

Both
long-‐
and
short-‐term
memory
may
be
affect
by
the
amount
of
sleep

you
receive.
To
ensure
the
sleep
you
need,
go
to
bed
and
wake
up
at
the

same
Bme
and
wind
down
before
you
go
to
bed
rather
than
exercising.

Also,
limit
your
alcohol
use
as
it
interferes
with
the
sleep
process. 
• Stop
mulY-‐tasking
–
Everyone
thinks
that
mulB-‐tasking
helps
you
get

through
with
a
job
faster,
but
we
now
know
that
when
you’re
mulB-‐tasking

the
brain
slows
down
significantly. 
If
it’s
important
for
you
to
remember
how
you’re
doing
a
task
and
doing
it

well,
you
should
be
mindful
about
what
you’re
accomplishing
and
focus
on

it
completely.
That
speeds
up
the
brain
and
helps
it
preserve
memories.

Studies
show
that
you
should
spend
at
least
eight
seconds
focusing
on
the

task
at
hand. 
• Exercise
regularly
–
Exercise
is
key
to
enjoying
a
healthy
lifestyle
as
much
as

maintaining
a
healthy
diet.
When
you
exercise,
nerve
cells
are
sBmulated

and
release
neurotrophic
factors
–
an
important
protein
that
helps
other

helpful
chemicals
to
form. 
Aerobic
exercise
is
especially
helpful
to
improve
circulaBon
to
the
brain
and

keep
from
experiencing
memory
loss
that
oXen
comes
with
the
aging

process. 
Besides
aerobic
exercises,
engage
in
strength
training,
stretching,
flexibility

and
core
exercises
so
that
all
parts
of
your
body
stays
healthy. 
• Healthy
gut
–
Maintaining
a
healthy
gut
is
vital
to
brain
health.
The
gut

produces
bacteria
which
send
data
to
your
brain
by
the
vagus
nerve
–
the

main
cranial
nerve
that
extends
from
your
brain
to
your
gastrointesBnal

tract’s
nervous
system.

Studies
indicate
that
if
your
gut
has
abnormal
flora,
your
brain
likely
has
it

too
and
that
would
prohibit
serotonin
(a
neurotransmiCer)
which
controls

20

mood
and
depression
in
your
brain. 
EssenBally,
your
gut
health
and
your
brain
funcBons
are
closely
aligned
and

both
must
be
healthy
for
ulBmate
brain
health. 
• Vitamins
–
Even
though
you
may
maintain
a
healthy
diet,
you
sBll
may
not

be
ge`ng
the
vitamins
and
minerals
you
need
for
ulBmate
brain
health.
If

you
really
want
to
improve
your
memory,
you
should
find
out
if
you’re

deficient
in
the
following
vitamins: 
Vitamin
D
–
Increases
nerve
growth
in
your
brain
that
plans
and
processes

new
memories.
Vitamin
D
comes
from
the
sun,
but
you
can
also
take

Vitamin
D-‐3
supplements. 
Vitamin
B12
–
Slows
brain
shrinkage,
especially
in
areas
most
affected
by

Alzheimer’s
diseases.
Folic
acid
and
vitamins
B6
and
B12
can
lower
levels
of

homocysteine
which
are
associated
with
brain
shrinkage. 
Omega-‐3
FaCy
Acids
–
Contain
anBoxidants
which
help
you
brain
stay

healthy
and
funcBon
properly. 
Thiamin,
Niacin
–
Foods
that
contain
these
vitamins
include
curry,
celery,

walnuts,
chickpeas,
blueberries
and
healthy
oils
such
as
olive
and
coconut.

FaCy
fish
such
as
salmon
also
contain
these
vital
brain
vitamins. 
• Reduce
stress
–
Out
of
control
chronic
stress
can
actually
damage
the
brain

and
cause
remembering
to
be
much
harder.
You
may
not
be
able
to
reduce

all
stress
from
your
life,
but
you
can
lessen
it
and
learn
how
to
handle
it.

RelaxaBon
techniques
such
as
yoga
and
deep
breathing
can
help
reduce
the

harmful
effects
of
stress.
Reducing
your
caffeine
intake,
massages
and

spending
more
Bme
with
family
and
friends
can
also
help.

21

Last,
but
certainly
not
least
on
the
list
of
improving
your
memory
is
to
laugh.

“Laughter
is
the
best
medicine,”
is
really
true
when
it
comes
to
keeping
your
brain

acBve
and
healthy.

When
you
laugh,
certain
parts
of
your
brain
“lights”
up
like
the
Fourth
of
July
–
especially
in
the
areas
of
your
brain
which
control
your
memory.
Pets
are
also
part

of
training
the
brain
to
enjoy
life
and
perk
up
the
memory
muscles.

22

Main
Points
of
Chapter
4:
Your
Lifestyle

If
your
lifestyle
is
in
the
ditch,
your
memory
will
be
also.
You’ve
got
to
match
your

lifestyle
with
how
you
want
your
brain
to
work.
That
means
eaBng
a
healthy
diet,

exercise
(both
body
and
brain)
and
keeping
stress
at
bay.
Here
are
some
main

points
of
Chapter
4:

• Organize
your
life
so
that
it’s
uncluCered
–
and
your
brain
will
be
also.

• Sleep
is
imperaBve
to
keep
your
brain
acBve.
Make
sure
you
get
plenty
of

uninterrupted
sleep
each
night
and
take
cat
naps
during
the
day,
if
needed.

• Don’t
mulB-‐task.
When
you
mulB-‐task,
your
focusing
abiliBes
are
oﬀ.
Your

memory
is
beCer
served
when
performing
one
task
at
a
Bme.

• Eat
healthy.
Your
brain
needs
the
proper
nutrients
as
much
as
your
body,
so

it’s
important
to
eat
healthy
if
you
want
to
maintain
brain
health

throughout
life.

• Keep
your
gut
(digesBve
tract)
healthy.
The
gut
produces
bacteria
that’s

necessary
to
keep
the
brain
humming.

• Exercise
your
brain
and
your
body.
Cardio
is
necessary
to
provide
oxygen
to

the
brain
and
keep
the
memory
far
into
the
aging
process.

• Check
your
vitamins.
Vitamin
D,
B
and
Omega-‐3
faCy
acids
are
essenBal
to

good
brain
health.

You
should
also
laugh
oXen.
Laughter
sBmulates
the
brain
as
much
as
any
of
the

above
techniques.
It’s
a
part
of
life
that
you
should
culBvate.

23

Chapter
5:
Mastering
Your
Memory
–
One
Step
at
a

Time

In
this
chapter
we
are
going
to
review
some
of
the
Bps,
ideas
and
strategies

suggested
in
the
previous
chapters.
Then
we
are
going
to
give
you
a
chance
to

develop
an
acBon
plan
so
that
you
can
put
some
(or
all)
of
the
suggested
ideas

into
acBon
in
your
own
life.

This
is
your
opportunity
to
commit
to
develop
a
strong
memory
now
and
for
years

to
come!
So
let’s
have
some
fun
with
it.

Mnemonic
Devices AcYon
Item
AssociaBon Create
an
associaYon
to
help
you

remember
something
important
in

your
life
right
now.

For
example
if
you
need
to
remember

that
Franklin
Roosevelt
was
president

during
World
War
II,
you
could

associate
his
last
name
with
an
image

of
roses
(for
Roose)
and
velvet
(velt).

Velvet
roses
are
a
good
image
for
the

name.
Rhymes Create
a
rhyme
to
help
you
remember

something
important
in
your
life
right

now.

For
example,
“Columbus
sailed
the

ocean
blue
in
fourteen-‐
hundred

ninety-‐two.”
Chunking Try
memorizing
your
driver’s
license

number
by
chunking
it
into
blocks
of
3

24

Acronyms Create
an
acronym
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
H-‐O-‐M-‐E-‐S,
for

remembering
the
Great
Lakes
–
Huron,

Ontario,
Michigan,
Erie
and
Superior
AcrosBcs Use
an
acrosYc
approach
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
to
remember
the
ﬁve

elements
in
the
chemistry
periodic

table
(Hydrogen,
Helium,
Lithium,

Beryllium,
Boron),
you
might
make
up

the
following
sentence:

“His
Heavy
Load
Breaks
Backs.”
Loci Use
the
loci
approach
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
arrange
your
grocery
list

by
aisles
and
picture
going
down
each

one
in
order
of
your
list.
Stacking Use
the
stacking
method
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
if
you
need
to
remember

several
items
at
the
pet
store
(treats,

food,
sweater,
leash
and
shampoo),

you
could
picture
a
tall
stack
of
dog

food
wrapped
in
a
warm
doggie

sweater
with
treat
bags
sBcking
out
of

the
neck.
Put
the
leash
around
the

neck
of
the
sweater,
your
dog
on
top
of

the
stack
(with
its
fur
bubbly
with

shampoo).

25

Mindful
Approach AcYon
Item
Learn
A
New
Skill Choose
a
new
skill
to
learn
as
part
of

your
efforts
to
improve
your
memory

long
term.
PracBce
BeCer
ObservaBon PracYce
remembering
a
new
person

you
meet
by
seeing
and
repeaYng

their
name
with
their
face.
Use
A
Variety
Of
Senses Use
mulYple
senses
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
write
down
an
important

piece
of
informaBon
and
repeat
it
out

loud
as
you
write
it.
Flash
Cards
For
Studying Use
flash
cards
to
help
you
remember

something
important
in
your
life
right

now.

For
example,
you
could
use
flash
cards

to
help
you
remember
how
to
perform

new
tasks
at
work.
Use
Items
At
Hand
To
Jog
Memory Use
an
item
at
hand
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
if
you
have
to
remember

to
take
certain
medicaBons
on
a
daily

basis,
do
something
like
placing
your

remote
control
on
the
refrigerator.
Memory
Tricks AcYon
Item

26

Squeeze
A
Ball Try
the
squeezing
a
ball
technique
to

help
you
remember
something

important
in
your
life
right
now.

For
example,
squeeze
a
ball
in
your

dominant
hand
while
memorizing
your

doctor’s
phone
number.
Later,
squeeze

the
ball
with
your
other
hand
while

trying
to
recall
the
number.
Speak
It Try
speaking
aloud
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
if
someone
is
giving
you

direcBons,
repeat
the
direcBons

aXerwards.
Saying
the
informaBon
out

loud
reinforces
your
memory.
Rosemary Go
purchase
some
rosemary
from
the

whole
foods
store
and
try
smelling
it
a

few
Ymes
a
day
for
the
next
2
weeks.

Pay
aènYon
for
any
improvements

with
your
memory.
Draw
A
Mind
Map Try
building
a
mind
map
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
if
you
have
a
hecBc
daily

schedule,
picture
the
trunk
of
the
tree

as
the
day
and
branch
off
into
tasks
you

must
accomplish.
Deep
Breathing Try
deep
breathing
to
help
you

remember
something
important
in

your
life
right
now.

For
example,
if
you
are
about
to
study

or
learn
something
new,
try
taking

a

series
of
deep
breaths
first.

27

These
acBon
items
will
give
you
a
great
starBng
point
for
not
only
understanding

how
to
improve
your
memory,
but
actually
pu`ng
the
memory
exercises
into

pracBce.

Before
we
send
you
on
your
way,
there
is
one
addiBonal
area
to
cover
that
is
vital

to
understanding
memory
and
memory
performance.

Serious
Problems
Which
May
Affect
Your
Memory

The
techniques
discussed
in
“Mastering
Memory:
Never
Forget
the
Important

Things,”
can
help
train
your
brain
to
be
at
its
healthiest
and
most
acBve
–
helping

you
preserve
your
memory
skills.
Your
brain
is
a
vibrant
organ
and
is
constantly

changing
–
someBmes
for
the
worse.

The
brain’s
central
memory
area
–
the
hippocampus
–
is
there
to
regenerate
the

brain’s
cells
throughout
your
life.
Your
brain
can
keep
regeneraBng
far
into
your

later
years
if
you
know
and
pracBce
the
techniques
designed
to
keep
it
acBve.

Do
Something
Different Try
doing
something
different
to
help

you
remember
something
important

in
your
life
right
now.

For
example,
if
you
need
to
remember

that
today
is
your
wedding
anniversary,

simple
wear
your
watch
or
your
ring
on

the
other
hand.
It
will
serve
as
a
quick

reminder
every
Bme
you
glance
at
your

hand
or
check
the
Bme.
Your
Eyes StarYng
today
try
the
method
of

moving
your
eyes
back
and
forth
for

30
seconds
as
a
way
to
sYmulate
your

brain.
Repeat
for
a
few
weeks
and

observe
the
results.

28

When
you
go
about
your
daily
acBviBes,
your
brain
is
“re-‐charged”
with
every
new

and
healthy
thing
you
accomplish
and
learn.
If
you
lack
sleep
on
a
daily
basis
your

brain
can
be
affected
in
a
negaBve
manner
and
if
you
eat
an
unhealthy
diet
or

never
exercise,
you
can
run
the
risk
of
interfering
with
your
ability
to
remember.

But,
a
healthy
lifestyle
and
some
sBmulaBon
to
the
brain
in
the
form
of

mnemonics
and
mindful
approaches
can
encourage
your
brain
to
produce
new

neurons.
This
process
is
called
neuroplasBcity
or
neurogenesis
and
is
the
most

powerful
way
to
regenerate
your
brain
for
years
to
come.

There
are
some
factors
which
can
affect
your
memory
and
which
you
need
to

control:

• Thyroid
gland
–
The
thyroid
doesn’t
directly
affect
your
brain,
but
if

you
suffer
from
hyperthyroidism
or
hypothyroidism,
you
can
have

difficulty
with
focusing
and
remembering
things.
Addressing
the

problem
with
your
health
care
provider
can
help
to
solve
the

problem.

• Frequent
infecYons
–
Those
who
are
more
prone
to
viruses
(such
as

herpes,
type
1,
simplex)
and
who
are
more
apt
to
succumb
to
germs

score
lower
on
cogniBve
tests
than
those
with
a
lower
risk
factor.

Damage
to
blood
vessels
may
be
the
cause
for
this
anomaly.

• Menopause
–
The
ravages
of
menopause
can
include
factors
such
as

how
well
your
sleep
and
loss
of
memory.
Although
this
is
only
a

temporary
problem,
there
are
some
soluBons
you
can
try
to
alleviate

the
symptoms.
Drinking
green
tea
and
reducing
stress
are
just
a

couple
of
ways
to
reduce
the
negaBve
effects
of
menopause.

• Anxiety/Depression
–
Stress
hormones
(such
as
corBsol)
are

increased
by
anxiety
and
depression.
When
this
happens,
your
brain

loses
the
ability
to
connect
brain
cells
(synapses).
When
this
occurs,

you
may
have
less
ability
to
keep
and
retrieve
memories.

• MedicaYons
–
Certain
medicaBons
(especially
prescripBon)
can

interfere
with
your
brain
and
memory
funcBons.
Anxiety
medicaBons,

in
parBcular,
can
obstruct
the
ability
of
the
brain
to
relocate
short-‐

29

term
memories
into
long-‐term
memories.
Drugs
such
as
Xanax,

ABvan
and
Valium
can
severely
limit
the
brain’s
funcBoning
powers.

Some
over-‐the-‐counter
medicaBons,
such
as
Benadryl,
can
also
aﬀect

memory.

We
live
in
a
society
where
cogniBve
funcBons
are
highly
regarded
and
even
the

least
liCle
fear
that
we’re
losing
it
is
cause
for
alarm.
Misplacing
your
keys
or
not

having
instant
recall
of
someone’s
name
is
no
longer
considered
being
“absent-‐
minded,”
but
a
symptom
of
something
much
more
threatening. 
Greater
fear
about
memory
loss
has
led
to
much
more
public
awareness
of

demenBa,
Alzheimer’s
disease
and
a
growing
concern
about
how
to
keep
our

brains
funcBoning
at
their
top
levels
far
into
old
age. 
This
guide,
“Mastering
Memory:
Never
Forget
the
Important
Things,”
is
designed

to
help
you
overcome
your
fear
of
losing
your
memory
and
put
you
in
control
of

your
brain
and
how
it
operates. 
Hopefully,
you’ll
gain
a
new
knowledge
and
make
a
plan
about
what
you’re
going

to
do
to
keep
your
brain
funcBoning
at
its
ulBmate
height.
The
techniques

contained
in
this
guide
should
put
you
at
ease
about
your
memory
and
put
you
on

the
right
path
of
preserving
it
–
for
a
lifeBme.

30

Mastering memory by Coaching Logic

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