8 Useful Tips To Improve Focus And Retain Long-Lasting Memory

Focus And Retain

Easily forgetting things can become something very disruptive to daily activities, especially when we are working. It can affect work performance and in turn, jeopardize our careers. To keep this from bothering and affecting you, even more, you need to know what to do to improve your memory. 

Whether or not you can maintain your focus and maintain brain performance will depend on the health and vitality of your brain. 

Why is maintaining focus and improving memory important?

The ability to focus and maintain memory can help you complete all of the work responsibilities that you have more smoothly. With these skills, you can make decisions or find solutions quickly and thus complete tasks effectively and efficiently. 

Your work productivity will indeed increase also with the benefit of these two. These benefits will generally lead to an increase in overall performance, which in the long run can lead to better career opportunities and development. 

What can you do to improve focus and memory?

Reduce consumption of foods with high sugar content

You should prevent yourself from frequently consuming food with high sugar content. Though it tastes so delicious, in reality, this kind of food can be one of the reasons for declining brain performance. Research shows that consuming artificial sugar has the potential to reduce brain volume.

From now on, opt to instead eat food that has low sugar amounts – or better none at all. It will definitely help to improve your brain health and capability. 

Do brain exercise

As you age, your brain needs stimulation to be able to grow and develop. Just like body muscle, your brain muscle won’t be able to develop without proper exercise. So, the next thing that you can do to improve your memory is to occasionally do brain exercises. Doing things outside of your habit of thinking should be able to teach you something new. Try playing brain game activities such as chess or juggling balls – these types of games can help to stimulate your brain to work. 


Doing meditation regularly is also another way that you can do to help improve your brain performance and memory. Learning to do meditation is not that hard, you can just start by sitting down comfortably and closing your eyes. During the quiet moment, breathe as calmly as possible. Forget anything, and just focus your body and mind on each breath you take. 

Take supplements derived from fish oil

Fish oil which is rich in omega 3 is believed to be able to improve the performance of short-term memory and episodic memory. Not only is it good for brain health, but fish oil is also good for your body’s health. Consuming this supplement is the ultimate way for you to maintain brain and body health. 

Live a healthy lifestyle

A healthy lifestyle can be applied to various things. First is by maintaining body weight, ensuring that it remains ideal and healthy. This is the best way to keep your body and mind in top condition. 

Not only that, but a healthy lifestyle also requires you to get enough sleep. Because lack of sleep can be one of the reasons why you have a bad memory. The quality and quantity of sleep play an important role in memory consolidation that can strengthen and shape short-term memories into long-term ones. At the very least, every night you need seven to nine hours of sleep.

Drinking water is also another way of living a healthy life. As you may know, water is very important for our body’s health. You might start to wonder, what is the best mineral water or water type that you should consume to be able to improve your brain? The truth is no matter what kind of water you consume, even a plain one – it can help to dehydrate your brain and in turn, help you to be able to utilize your brain more effectively. 

Find ways to reduce stress

Stress is one of the brain’s biggest enemies. Chronic stress can destroy brain cells, and gradually eliminate brain memory. When stressed out, some people may experience brain fog. The hormone cortisol, which is produced when you are stressed, is known to interfere with the brain’s ability.

To reduce stress, try to identify the cause and as much as possible stay away from the stressors. Control your stress by trying to think about positive things, get enough rest, and try to find a diversion from stress by doing other things that can make you happy. Relaxation techniques such as meditation, exercise, and journaling are also worth trying to manage stress

Reduce the distractions around you

Distraction can come in many forms both in person and online but the main culprits are often emails, phone calls, and social media. To minimize distractions like this, do important tasks without turning on the internet. Put your phone on airplane mode, turn off email notifications, and refrain from being online for a few hours. Scheduling a specific time to check email, reply to missed phone calls, and check social media can help you stay focused and avoid wasting time.

Take notes

Several studies have shown that handwriting is more effective in improving brain memory than taking notes on other methods. To improve your brain, as well as make sure that you do not forget the responsibilities that you have to do – you should take note of all your to-dos in a notebook.

These are some ways that you can do to improve your brain capabilities. By doing this, hopefully, you can increase your work productivity and no longer have to suffer because of worrying about your career performance!


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