Memory
External memory strategies
Use a calendar
Take written notes
Use a daily planner
Use your cell phone
Use checklists
Make a list
Use a watch or a timer
Take pictures with your phone as a visual reminder
Strategies for improving concentration and attention
Concentrate on one thing at a time.
Don’t rush things.
Self-monitor or double check your work.
Take frequent breaks.
External Aids.
Executive dysfunction strategies
Reduce distractions
Write a to-do list
Set reminders with alerts
One task at a time
Work in an organized space
Break projects down into steps
Slow down
Keep items in the same place
Working memory is
The ability to temporarily hold, manipulate and apply information for cognitive tasks performed in daily life.
10 ways to keep the brain healthy
1. Mental health
2. Exercise
3. Breathe
4. Hydration
5. Habits
6. Sleep
7. Challenges
8. Learning
9. Diet
10. Connect
Internal memory strategies
Association – relate new info/idea to past experience or similar word (e.g., same name as someone you know, same name as a celebrity, brand name, a thing, or an adjective.)
Organization/Routine – establish a routine as much as possible, organize your environment and keep your belongings in the same place
Do not try to recall every detail
Categorize or “chunk” information
Repetition; review information multiple times
Focus attention; concentrate on remembering (eliminate distractions)
Imagery – visualize or “picture” the information
Use mnemonics
Reading strategies
Preview or scan content to increase familiarity
Highlight or underline key information
Consolidate information by writing notes
Review notes and summarize key points
Metacognition is
the awareness of your own cognitive processes (the ability to think about thinking.)
Thought organization strategies
Story/visual mapping
"Chunk" information
Sequence thoughts
Pre-plan or outline thought topics
Self-talk and repetition
5 Pillars of Brain Health
MOVE
RELAX
NOURISH
DISCOVER
CONNECT
Short-term vs. Long-term memory
Short -term - acts as a "scratch pad" for temporarily recalling information and is made up of two types.
- Immediate - recalling information that was recently presented
- Delayed - the ability to recollect information that was acquired earlier
Long- term - process that takes information from short term memory storage and creates it into long lasting memories
Compensatory strategies for attention
ADJUST THE AMOUNT YOUR BRAIN IS PAYING ATTENTION TO:
Can you reduce any auditory or listening parts of a task?
Set dedicated time for tasks to reduce frequent back and forth between tasks
Identify and manage distractions
PACE YOURSELF:
Plan ahead to complete important focusing at your best times of day
Pay attention to the duration you can pay attention, while staying below your threshold.
The relative scale of cognitive load
Helps to understand how much cognitive capacity is being used relative to an individual’s overall mental resources at any given time.
Mind mapping is
A visual thinking tool used to organize information, ideas, or concepts
Neuroplasticity is
The brain's ability to rewire itself by paving new neural pathways when it feels the need to adapt. (Ever-growing, ever-improving)
Goal. Plan. Do. Review
1. Establish the goal - specific, measurable, achievable, relevant, time-bound
2. Develop the plan - What is it? How is it set?
3. Implement the plan - What is it? How is it done?
4. Evaluate and adjust - Review progress and make adjustments as needed
Four types of attention
1. Sustained attention: The ability to maintain focus on a task or stimulus over an extended period without becoming distracted.
2. Selective attention: The ability to focus on one specific stimulus or task while ignoring irrelevant or distracting stimuli.
3. Divided attention: The ability to focus on and process multiple tasks or stimuli simultaneously.
4. Alternating attention: The ability to switch between two or more tasks rapidly.
1. PREDICT
2. ASSESS
3. COMPARE
4. IMPROVE
Pacing strategies
Plan your day in advance to prioritize important activities anyhow they will take.
Plan for tasks to take more time than needed to allow you to pace yourself.
Make a checklist to manage larger tasks and checkoff the steps as you go.
Be okay with moving things off the schedule!
A: Urgent, essential tasks (e.g., paying bills to avoid losing power).
B: Important but less urgent tasks (e.g., scheduling a dentist's appointment).
C: Low-priority tasks, which can often be delegated (e.g., taking out the trash).
Episodic vs. Procedural memory
Episodic: The ability to recall specific events or experiences from your life. It includes information about what happened, when it happened, and where it occurred.
Procedural: The memory of how to perform tasks and actions. It involves the learning of skills and habits, such as riding a bike, tying shoes, or playing an instrument. This memory does not typically involve conscious awareness.
The skills that can be affected by anxiety...
Learning
Decision-making
Memory/Attention
Brain Health
Communication
Stress-level
Cognitive offload is
When we use tools like notes, lists, or reminders to help manage information instead of keeping it all in our heads. This reduces mental stress and makes it easier to focus on what’s important!
Cognitive offload strategies
1. Plan out the task beforehand
2. Use a planner
3. Use your phone
4. Pay attention to one thing at a time
5. Make To-Do lists and prioritize
Sleep hygiene strategies
FOCUS ON YOUR SLEEP ROUTINE:
Set a nighttime routine.
Wake up at the same time each morning.
Avoid activities or foods or drinks that have a stimulating effect at least four hours before bedtime.
FOCUS ON YOUR SLEEP ENVIRONMENT:
Minimize distractions - silence notifications, remove work-related items or choose from the bedroom.
Minimize light and keep the temperature stable and cool.
Avoid using your bed for anything other than sleep and intimate relations.
FOCUS ON YOUR MOOD:
Think positive - avoid going to bed in a negative mindset.
Stop clock-watching.
FOCUS ON YOUR SLEEP-WAKE CYCLE:
Use an alarm to wake up at the same time everyday.
Exercise daily
Try to get outdoors for some sunlight during the daytime.