Regardless of age and medical history, most adults state that they are interested in improving their memory abilities. Memory function is quite complex, involving multiple stages. Essentially, there are three steps involved in the memory formation process: encoding, storage and retrieval. However, before the memory process can even begin, there is an important step that must not be skipped: you need to pay attention to incoming information.
As such, attention could really be thought of as the first stage, of the memory process. If you have trouble paying attention to something, chances are it will not be encoded (i.e., learned), and thus, will not be remembered. Because of this, problems with attention are frequently mistaken for problems with memory. Examples of difficulties that can be caused by problems with attention include:
• Forgetting where you parked your car because you were focused on getting to your appointment on time and didn’t pay attention to where you parked
• Forgetting the name of a person you just met because you were paying too much attention to what you were going to say next
• Forgetting that your spouse asked you to take out the garbage because you were paying attention to a TV show when he/she told you
Improving attention and concentration can help improve memory function. Here are some strategies you can implement in your daily life right now to improve attention and concentration:
Minimize Interruptions and Distractions
• Find a quiet work environment
• Turn off cell phone and/or email alerts during important tasks
• Try to minimize the amount of background noise (e.g., television, radio) when engaged in important tasks or conversations with others
Avoid Multitasking
• Do not attempt to complete two tasks at once; focus on one task until it is completed and then move on to the next one
Use Self-Talk During Tasks
• Repeat the steps of the activity to yourself as you complete them
• Talk to yourself about your progress
• This helps you maintain focus on the task and makes it easier to remember completing the task
Practice Conversational Vigilance To Help Pay Attention During A Conversation
• Eye Contact: Maintaining eye contact with the person you are speaking with may increase the likelihood that important information is properly received
• Ask Questions: Ask questions for clarification (e.g., request that the speaker explain something in a different way) or ask for information to be repeated if you become distracted or didn’t hear it
• Paraphrase: Summarize or repeat back important information from a conversation in your own words to facilitate communication and ensure that you have heard correctly and understand