朝闻道

When outputting, we may encounter problems or find things unclear, so we will investigate again, and the memory will become deeper.

Be sure to remember the three tips for maintaining long-term memory:

1. Experience new things, indulge in what interests you!
2. Do not fear failure. A failed experience is not important; what matters is its impact on you. Do not let failure linger in your long-term memory.
3. Do not be bound by existing memories. Always maintain a beginner's mindset, keep your brain flexible, and your thinking will be exceptionally active.

Author's Message

• Creating successful long-term memories always gives me the courage to experience new things. No matter who you are, as long as you have a strong will and enough courage, you can achieve anything!
• If you like something, delve into it, aiming to be the best in that field; sometimes, create opportunities to help others—this is the most important thing.

My Introduction
When we are learning, who exactly is learning? Which part is learning? Is it just the brain?
When a person has a stomach ache, it is hard for them to concentrate; when a person has a fever, their brain will not cooperate...
There are many such examples.

• When running, if one shoelace comes undone, do you feel unnatural? Not only do you subjectively think you cannot perform at your best, but objectively, you may also be affected to some extent.
• If you run in different shoes (sandals, running shoes), will the results be the same?
  Therefore, we can draw an obvious conclusion: learning is not just the result of the brain's work; it is conducted under the coordinated work of the entire body.

To do a good job, one must first sharpen their tools. If you want to improve learning efficiency, you must enhance the overall physical quality of the person, especially the health of the brain's internal environment. Because the brain is the most critical part related to learning.

1. Staying away from mobile apps does not mean giving up the phone; make good use of the phone, keeping it busy to "give it up."

Shaping a Brain Good at Memory#

Creating an Ideal Environment#

The various parts of the brain work closely together, and fully utilizing these three functions can optimize memory.:

• Utilizing the brainstem function can make our body healthy.
• Utilizing the neocortex function allows us to maintain free thinking.
• Utilizing the limbic system function can stabilize our emotions.
• Creating a good internal brain environment. Includes the state of individual cells, organelles, cell membranes, and cell fluids.
  • The efficient operation of individual cells is a prerequisite for enhancing brain function.
  • Poor blood flow, lack of nutrients and oxygen will affect the state of the cells.

The ideal internal state: Appropriate stress, methods include:

• Having clear goals;
• Establishing good interpersonal relationships;
• Having emotional stimulation;
• Participating in activities beneficial to ecological protection;
• Experiencing new things;
• Maintaining a positive mindset every day;
• Being frank;
• Exercising and keeping yourself energetic.

The ideal external environment, methods include:
The environment during memory determines whether we can achieve deep memory. This includes the internal environment of the body; the external environment of the body; the brain environment. They influence each other.

• A clean and tidy room is pleasant for the body and mind > a messy one;
• Items are neatly arranged and can be accessed at any time; (will not add unnecessary stress)
• There are stress-relieving plants on the desk;
• Pleasant pictures. (stimulate brain potential)
• A slightly cool environment is conducive to enhancing memory. As the saying goes, "cold head and warm feet," the brain is "heat intolerant."

Effectively Improving Attention#

Dopamine increases neural activity.
Effectively utilizing the drive hormone—dopamine is known as the "drive hormone," which is essential for us to concentrate on memory.
The hippocampus is a key structure affecting memory. Dopamine can make the transmission between hippocampal cells' synapses active, enhancing the adhesion of synapses.

The preparatory work before memory is to increase dopamine levels, methods include:
We need to prepare before starting to memorize, increasing hormone levels. Here are dopamine release exercises that can be completed in 5 minutes:

• Do something you don’t usually do;
• Achieve a small goal;
• Cut your hair significantly;
• Eat chocolate;
• Exercise or do muscle training;
• Listen to your favorite music;
• Organize your room;
• Consume foods rich in tyrosine (natto, apples, bananas, coffee, cheese, etc.).

Arrange these before memory. Do not exceed 5 minutes, as the brain can easily become fatigued.

Effectively Improving Brain Sensitivity#

The brain can consider four things at the same time; the trick to memory is to segment long segments.
This means that our brain can only consider a maximum of 3 to 7 things at once, with a more reasonable number being 3.
There is a set of numbers: 179487937293782. The trick to memory is to group this set of numbers again—17948, 79372, 93782.
By grouping in this way, we can fix it in our brains. If we can also use homophones to memorize, that would be even better. People who are good at multitasking often have strong working memory abilities.

Deliberate practice of doing multiple things simultaneously can train memory abilities. Methods include:
Train working memory abilities by deliberately practicing the following things, and you will become a master of working memory, with a sensitive brain.
● Read a short article and write down 5 to 10 keywords you can remember.
● Recite lyrics and then sing without looking at the lyrics.
● Handle multiple tasks simultaneously as much as possible.

Aerobic exercise + language learning + solo travel
Research shows that aerobic exercise can promote the growth of neurons in the brain, enhancing the growth of the prefrontal cortex and the hippocampus related to short-term memory.
Additionally, it is best to design multiple routes for yourself while running, rather than following the same route every day. In this way, you will notice many things, thereby naturally guiding the brain to process multiple tasks, allowing us to often have freshness and maintain brain sensitivity.
Language learning and solo travel actually require you to process multiple tasks simultaneously. The key is to engage the brain more.

Improving working memory ability not only brings you confidence and vitality but also allows you to face many things calmly.

Judging Brain Types#

It is generally believed that the effective use of the brain involves inputting with the right brain and outputting with the left brain.

I am the limbic system, based on emotions, and I like to seek resonance.

• This is also a female pattern. Visualized content through the right brain is converted into language by the left brain, creating resonance with others.
• In summary, men value results; they strive for the future; women value the present; they prefer to live in the moment. Therefore, men and women have different memory methods.
• The center of memory is the hippocampus, located in the limbic system. Women seek resonance not only using the limbic system but also the left and right brains, achieving collaboration among various parts of the brain. Men focus on logical thinking, forming a habit of predominantly using the left brain.

Resonance-type brains are best suited to learn and memorize together with companions or friends.

• For those with a resonance-type brain, setting rewards for oneself is important.
• This is key to keeping women's emotions stable. Therefore, focus on how to maintain a pleasant mood while doing things.

In contrast, left-brain type individuals, especially men, are better off studying alone and setting goals for themselves. After organizing the content to be memorized, men can read aloud while understanding and memorizing.
I suggest left-brain types first set reasonable goals for themselves. Regularly setting goals can help left-brain types better persist in completing tasks. And for those with a resonance-type brain, setting rewards for oneself is important.

Balanced development of the left and right brains—single-nostril breathing
The method of balancing the use of the left and right brains—single-nostril breathing: Researchers have found that breathing through the left or right nostril can create a dominance effect in one hemisphere of the brain. This means that when one nostril is blocked and breathing is done through only one side, the EEG shows significant changes. Breathing through the right nostril makes the left hemisphere of the brain more active; breathing through the left nostril makes the right hemisphere more active.

This research indicates that if you want to enhance the function of the left brain, an effective method is to press the left nostril with your finger and breathe only through the right nostril. Conversely, if you want to enhance the function of the resonance-type brain, try pressing the right nostril with your finger and breathe only through the left nostril.

• The single-nostril breathing practice only needs to be done for 2 minutes a day to have noticeable effects, so please give it a try.
• If you can breathe while smelling scents like peppermint or rosemary, the effect will be even better.

Cells Also Have Memory#

Memory is not only related to the hippocampus; cell membrane proteins also carry memory.
I mentioned earlier that the center of memory is the hippocampus located in the limbic system. In fact, memory is not only associated with the hippocampus; every cell has the function of carrying memory. There are two types of memory in cells: one is DNA, and the other is proteins in the cell membrane.

• A person who had never drunk alcohol before heart transplantation suddenly likes to drink after the surgery.
• This means that the state of each cell is very important. Therefore, DNA does not determine everything; even starting from now, you can become talented.

Nematode experiment: The offspring of nematodes are also sensitive to temperature. This shows that cell memory forms internally and reflects in our descendants, making our descendants spiritually richer.
We can compensate for innate deficiencies through cells.

Receptors are the brain of cells.
Like humans, cells also have nerves, muscles, and respiratory organs. The cell membrane of a cell is equivalent to our brain.
On the cell membrane, there are things called "receptors" that connect the inside and outside of the cell. Receptors help cells evolve into higher-level cells due to changes in the environment. Increasing the types and numbers of receptors can effectively enhance the sensitivity of cells.

Enhancing the types and numbers of receptors can enhance the memory of cells. Methods include:

• The most effective method is to experience new things, seeking things you genuinely enjoy (this is something I have emphasized multiple times). In this way, cells can produce new receptors.
• To like it more, you need to practice repeatedly to master it. When you master something, the number of receptors in the cells will maximize, allowing you to handle all reactions.

Harvard's Strongest Memory Method#

Unbinding the Brain#

Each of us has a "textbook of the brain," and we live according to this textbook.
I will first explain the importance of "removing brain limitations." Everyone has their own perception of the world. These perceptions are formed by the brain, which in turn creates illusions, concepts, beliefs, and ideas that are rooted in our brains. In other words,

Conceptual things continuously accumulate in the brain, making it seem smarter, but it is actually an illusion.
When we make choices and judgments in daily life, we feel confused about things beyond our brain's understanding. We often think that as we age, various knowledge is input into the brain, making it seem smarter. This is actually just an illusion. In fact, the accumulation of these conceptual things can be detrimental, making it difficult for us to change even if we want to.

To improve memory, the primary issue is to eliminate all illusions.
Every time we make a decision, we must consciously ask ourselves, "Is this my illusion?" Be sure to make decisions without illusions.

Mirror neurons can mimic negative memories, trapping us in a vicious cycle. We can "reconstruct" memories to turn negativity into happiness—this benefits our growth.

• The basis for generating illusions is actually some negative memories. These negative memories come from failures, setbacks, sadness, terrifying experiences, and other unwanted memories.
• Things we do not want to experience again tend to recur. This is because a type of cell called "mirror neurons" mimics the brain's latent memories, creating a continuous vicious cycle. Therefore, we need to use "reconstruction" to rewrite memories.
• Here, reconstruction refers to reconstituting our inherent thought structures to change the meaning of something. Since people make judgments based on their values, even if they experience the same thing, some may see it as a good thing, while others may see it as the worst thing. "Reconstruction" means changing the inherent thought structure and viewing things from different angles.

==For example, how to understand the issue of having half a glass of water—do you think "there's only half a glass left," or do you think "there's still half a glass of water"?== We should understand it as "there's still half a glass of water." Instead of constantly regretting, focus on "this helps me grow." If you can think this way, you will gain clarity.

• Although we cannot change past memories and established facts, we can return to that moment and change the way we think about the facts, which is something we can do at any time. Please accept and be grateful for the negative things you have experienced, so that your past memories will be rewritten, and "illusion cells" will turn into "happiness cells." In this way, you will be freed from the vicious cycle. This is truly an incredible thing.
• Additionally, another important point is returning to a childlike heart. After we grow up, our brains are filled with knowledge, making us feel smarter. But in reality, we are often troubled by many patterns, forced to walk in a narrow world.

Forgetting#

The brain is designed to forget without review.

• Therefore, if we do not review in time, those things you have worked hard to remember will be forgotten. So, what should we do to reduce forgetting? The answer is repetition. Moreover, mobilize all senses that can be engaged to repeat.
• Let’s understand it this way: forgetting is not a bad thing; what is forgotten is what should be forgotten, and it has its specific meaning because forgetting allows for memory. This is how we are, forgetting while writing new memories. Only in this way can we write our own life stories.

To counter the Ebbinghaus forgetting curve and reduce the number of memory events and repetitions, the specific approach is as follows:

• ① Summarize the content you want to memorize on an A4 sheet before going to bed (takes 15-30 minutes).
• ② The next morning, immediately review the summarized content from ① (takes about 15 minutes).
• ③ The night before the third day, review the summarized content from ① again (takes about 10 minutes).
• ④ On the fifth day, summarize the content to be memorized on an A4 sheet again. Write the content you can’t remember in larger text or color (takes about 10 minutes).
• ⑤ The night before the seventh day, review the summarized content from ④ again (takes about 3 minutes).
• ⑥ One month later, review the summarized content from ① before going to bed (takes about 2 minutes). This method is very helpful for consolidating memory, so please give it a try.

IQ—A Tool for Quantifying Memory#

IQ includes two basic elements.
Asians often take exams, and their crystallized intelligence is very high, but their fluid intelligence is low.

• One is crystallized intelligence, which refers to the ability to effectively utilize knowledge (information, skills, experiences, etc.) stored in the brain;
• The other is fluid intelligence, which refers to the ability to effectively exert creativity, cognitive ability, and observational skills.

Cultivating Whole-Brain Talents
Learning things for exams generally does not leave traces in long-term memory.
Cultivating the abilities of various parts of the brain helps the brain achieve collaboration between input and output. Such children have high IQ and EQ (survival ability).

Input → Forming Ideas → Output → Input#

Output helps form long-term memory
When it comes to memory, people often focus on the input of information. However, effectively utilizing output can transform the input information into long-term memory.
Because during output, we may encounter problems and discover unclear areas, we will investigate again, and memory will become deeper.

Immediate output methods—plan how to output in advance, as follows:
Planning in advance, having goals, will make the memory effect more significant. Please try to output immediately after input, and then input again.

• After reading a book, share the content of the book with others or write it in a diary;
• After watching a movie, discuss your thoughts with friends, etc. These are all excellent practices.

Breaking Emotional Memory#

Emotions have a significant impact on memory
The amygdala, which governs emotions, and the hippocampus, which governs memory, are located very close to each other and have a very close connection. If you memorize with anxiety, anger, or fear, the results may not be good.
If memory is based on emotions, experiences will be input into long-term memory.
If an event brings you positive emotions, you will want to experience it again and will unconsciously look forward to it happening again.

Gratitude can maintain emotional stability; spend 1-2 minutes before starting to memorize.
This training is extremely simple. Please say out loud all the things you are grateful for as much as possible. If someone is next to you, say it to them.

• "It's dawn! I'm grateful to see the sun!"
• "Today I am very healthy; I am grateful!"
• "I am grateful to have a delicious breakfast!"
• "I am grateful for the friends who often care about me!"
• "I am grateful for the parents who raised me!"
• "I am grateful for the fresh air provided by nature!"

Although the practice is simple, the effects after training are very noticeable.

Utilizing Intuition and Inspiration#

Implicit memory and explicit memory

• Unconscious responses are called implicit memory
• Intuition arises from the striatum located at the base of the brain. It is generally considered an important area responsible for learning skills.
• The action of holding a cup seems simple, but it is composed of multiple actions. The numerous detailed calculations in this process are done by the striatum, and these calculations occur unconsciously.
• The discovery of patterns is explicit memory

Tips for training intuition
To train intuition, you need to experience it personally and engage in multiple perceptions.
I have seven tips for training intuition that you can refer to:
● Do not force yourself to cater to others;
● Stick to doing what you enjoy;
● Develop a habit of rebooting your brain;
● Engage with nature more in daily life;
● Experience new things;
● Be moved often;
● Continuously challenge yourself and share successful experiences.

Cultivating Observation and Quick Thinking#

The brain can be trained by mimicking others
Therefore, when memorizing knowledge in certain areas, we should first find the best people in that field and continuously learn and mimic their strengths and advantages.
As mentioned earlier, there are cells in our brain called "mirror neurons" that excel at imitation.
If you spend a long time with people who love to speak ill of others or are negative, these behaviors will eventually be reflected in yourself through mirror neurons.

What you learn from following a teacher is remembered the best
I suggest you consciously find a teacher and learn from them; your brain cells will experience this learning process.
We should try to cultivate our style only after we can imitate others well. When imitating, thoroughly become that person, do exactly as they do, and speak exactly as you hear, without worrying about what you hear.

Six Hormones to Enhance Memory#

Episodic Memory#

Accurately speaking, the hormones in the brain should be called "neurotransmitters."

Acetylcholine

• Research by Professor Mitsushima and others at Yamaguchi University shows that during the learning process, the secretion of acetylcholine in the hippocampus gradually increases and can maintain a high level even after learning ends.
• By the way, patients with Alzheimer's disease have severe episodic memory impairment, and the concentration of acetylcholine in the hippocampus decreases significantly.
• Research reports show that episodic memory loss caused by brain trauma and other reasons can be restored by taking medications containing acetylcholine.

This all indicates the association with episodic memory.

Episodic Memory
Episodic memory refers to memory obtained through experiences; it is personal experiences and recollections, a type of memory with specific time, place, and person information.

• Memories of participating in sports events or traveling for the first time are hard to forget;
• The content learned in class belongs to semantic memory, which does not evoke our emotions and interest, and thus will be quickly forgotten and deleted.

Methods to enhance memory using episodic memory:
If we can combine episodic memory and semantic memory well, our memory will improve.
Specifically, it means putting the content of semantic memory into practice, combining it with episodic memory.

• I like climbing mountains, so I often ask myself "why" and "how to do it," and investigate personally.
• I like English, so I often make myself speak in English.

In other words, let episodic memory serve as the foundation for semantic memory, enriching semantic memory with episodic memory.

The secretion of acetylcholine and its suppression

• Exercise can release acetylcholine to the synaptic areas. I recommend everyone to walk often, at a pace that makes you slightly out of breath.
• If you use your brain for a long time, a substance called "adenosine" will increase in the brain. Adenosine suppresses the secretion of acetylcholine, so be careful not to overuse your brain.
• Caffeine in coffee can suppress the production of adenosine. Drinking an appropriate amount of coffee can suppress adenosine and promote the secretion of acetylcholine, which is very helpful for improving memory. However, excessive caffeine intake can increase the burden on the stomach, so please be aware of this.
• Additionally, going to karaoke to sing is also a very effective method. It is said that practicing reciting lyrics can effectively promote the secretion of acetylcholine in the brain, so when we sing at karaoke, it is best not to look at the subtitles.

Increasing Motivation#

Testosterone generates the source of motivation, dopamine
Testosterone is mainly related to physical, mental, and sexual aspects. It is a male hormone. Of course, women can also secrete testosterone.
Testosterone helps maintain mitochondrial health, and mitochondria are the organelles that govern mental activities and delay aging.
People with sufficient testosterone levels are generally not irritable and rarely suffer from insomnia.

Testosterone levels are low from 2 to 3 PM
Testosterone affects judgment, memory, and enthusiasm. Recently, I heard a saying: men also have a menopause, which is fundamentally due to a decrease in testosterone.
From 2:30 to 3 PM is when testosterone levels are lower in the body. During this time, it is not suitable to do work that requires strong memory.

Methods to promote testosterone secretion—exercise, sleep, zinc, amino acids, vitamin D

• Short bursts of intense exercise promote testosterone secretion,
  for example, activities that can make you sweat a lot, like dancing and muscle training are good options.
• Additionally, quality sleep is also essential.
• The intake of zinc, vitamin D, amino acids, and leucine also helps increase testosterone levels.

Also, pay attention to body weight; generally, overweight individuals have lower testosterone levels.

Enriching Emotions#

The estrogen that enriches emotions
I mentioned earlier that women also secrete testosterone, and similarly, men also secrete estrogen.
This hormone allows us to have rich emotions; it is generally believed that one of the functions of this hormone is to increase blood flow by dilating cerebral blood vessels, thereby affecting memory and learning ability.

Methods to increase estrogen—liking others, exercising pelvic floor muscles:
Falling in love or cheering for your favorite celebrities or athletes can promote the secretion of estrogen.
Exercising pelvic floor muscles can also effectively promote the secretion of estrogen.

The specific exercise methods are as follows:
● Lie on your back, with your knees slightly bent and feet shoulder-width apart;
● Place your hands on your lower abdomen and tighten your buttock muscles;
● Raise your hips so that your knees, abdomen, and chest are in a straight line, and hold for 10 seconds;
● Maintain the tension in your buttocks, breathe slowly several times, then lower your hips;
● Relax your limbs and rest your body for 30 seconds;
● Please repeat this set of actions 10 times daily.

Additionally, increasing male hormones requires weight loss, but excessive weight loss can reduce estrogen, so please be sure to pay attention to this.

Spatial Memory#

The serotonin that stabilizes emotions
Serotonin is widely distributed in the brain and is a hormone that keeps emotions stable.

1. People with sufficient serotonin levels can quickly familiarize themselves with a place.
2. Additionally, serotonin is also related to addictive diseases. People with insufficient serotonin secretion are prone to alcohol, smoking, drug, and gambling addictions.
3. Furthermore, it is also very important in emotional memory; the secretion of serotonin can regulate emotional fluctuations. Emotional instability can lead to difficulty concentrating, thereby affecting our memorization ability.

In contrast to melatonin, known as the "night hormone," serotonin is referred to as the "day hormone."

Sunbathing, tryptophan, vitamin B6, and nature promote serotonin secretion

• Abdominal breathing (especially exhalation) can also effectively increase the secretion of serotonin.
• Consuming foods rich in ==tryptophan== and ==vitamin B6== can also effectively increase serotonin secretion. Tryptophan is a precursor for neurotransmitters, and vitamin B6 is a necessary substance for synthesizing serotonin.
• Salmon is rich in tryptophan.
• Being close to nature can also enhance serotonin secretion.

Increasing Drive#

The important position of dopamine
Dopamine is primarily generated in the basal ganglia of the brain. It is a hormone that can increase motivation, synthesized from tyrosine.

• Tyrosine is a precursor for catecholamine neurotransmitters, which has the effect of regulating depressive moods and is a "non-essential amino acid."

A decrease in dopamine levels can lead to loss of interest in things, worsening mental state, and decline in motor function. A representative disease caused by decreased dopamine levels is Parkinson's disease.
Research reports show that the release of dopamine can help memories last longer.

Smiling can increase dopamine levels
When we smile, the focus is on the corners of our mouths; just slightly raising the corners can create a smile. Please practice in front of a mirror. Even forcing a hearty laugh can effectively increase dopamine levels.
When you want to concentrate on studying, watch a few videos that make you laugh first.

Consolidating Memory#

Oxytocin helps with long-term potentiation.
Oxytocin is synthesized in the hypothalamus and secreted by the posterior pituitary gland. Women secrete oxytocin during childbirth or breastfeeding. Recently, it has also been referred to as the "happiness hormone" and "trust hormone."
Under extreme stress, the body's ability to secrete oxytocin decreases.

Skin contact can increase oxytocin secretion
A quick way to increase oxytocin secretion is to live happily with family and loved ones and increase the frequency of skin contact.

• Hugging is the simplest way to increase oxytocin secretion. To secrete a lot of oxytocin, we need to hug eight times a day.
• Gatherings can also effectively increase oxytocin secretion.
• Therefore, please socialize more with others under the pretext of "promoting oxytocin secretion."
• Additionally, being kind to others, giving up your seat on the bus, helping others carry luggage, etc., can also promote oxytocin secretion; everyone can give it a try.

Pushing Memory to the Limit#

Following the Steps of Memory#

Three steps

1. Encoding: "Encoding" the information for input into the hippocampus
2. Retaining: "Retaining" long-term memory in the brain's temporal lobe
3. Retrieving: Extracting when necessary

After repeatedly using these converging pathways, the synapses will firmly adhere together, and the encoded information can be transformed into long-term memory and retained.

Freely Controlling Long-Term Memory#

Types of Long-Term Memory
Long-term memory can be divided into semantic memory, episodic memory, procedural memory, classical conditioning, and priming effects.

1. Semantic Memory: Generally refers to the memory of knowledge. Much of what we commonly refer to as memory is often semantic memory.
2. Episodic Memory: Episodic memory refers to memories related to personal experiences, associated with specific times, places, and people.
3. Procedural Memory: Automated behaviors of skills. Playing the piano, using a keyboard.
4. Classical Conditioning: The experiment of "Pavlov's dog" explains this type of memory well. This is long-term memory achieved through the limbic system.
5. Priming Effect: A preconceived notion, "spinach" is written as "cabbage," but it can still be recognized.

Experience is the fastest memory method
The above types of memory can be divided into brain memory and body memory.
If only brain memory is used, it can sometimes be influenced by preconceived notions or self-awareness, leading to mistakes. Therefore, the most effective memory method is to put the brain's input memory into practice, that is, to experience these memories.
The feelings and emotions generated in an instant during experience will be actively received by the brain and stored as long-term memory.
So, acquire information and experience it as soon as possible.

Foods to Enhance Memory#

Soybeans and egg yolks
Soybeans and egg yolks are rich in lecithin, which contains a large amount of choline, from which acetylcholine is generated.
Acetylcholine is a neurotransmitter that can affect learning, memory, wakefulness, and sleep; for the body, it is also a transmitter that acts on rest and energy reserves.

Lion's Mane Mushroom
Lion's mane mushroom can be used as both an ingredient and a medicinal material. The erinacine contained in lion's mane mushroom can promote the synthesis of nerve growth factors.
The phospholipids in lion's mane mushroom can prevent endoplasmic reticulum stress responses and inhibit the death of nerve cells.

Goji Berries
If the brain is malnourished, the hippocampus, as the brain's memory center, will respond immediately. The most vulnerable part of the brain is the hippocampus.
The nutrients in goji berries can protect the blood vessels that supply nutrients to the brain, efficiently delivering oxygen to the brain. Additionally, goji berries are rich in iron, which can effectively prevent malnutrition in the hippocampus and prevent dementia. Goji berries also have strong antioxidant capabilities, which are very effective for anti-aging.

Walnuts
Walnuts are rich in unsaturated fatty acids, alpha-linolenic acid, and polyphenols, which are helpful for improving memory.

Dark Chocolate
The cocoa polyphenols in chocolate have the function of inhibiting reactive oxygen species. The raw material of chocolate, cocoa powder, has the effect of enhancing hippocampal function.
Therefore, I recommend that everyone eat more dark chocolate with low sugar and high cocoa content.

(Fish + Olive Oil + Walnuts + Wine)
Research results show that the Mediterranean diet can reduce the probability of brain atrophy by half.

The Enhancing Effect of the Senses#

The five senses can stimulate the brain's neocortex, helping information smoothly input into the hippocampus.
Among them, especially "fragrance" plays an important role in consolidating long-term memory and evoking memories.

The sense of smell is the most primitive of all senses. Fruit flies and nematodes reproduce by sensing sex pheromones through smell.

If you anchor the content you need to memorize with fragrance, it will be easier to form long-term memory. All memory methods utilize this.

The sense of smell, when stimulated by scents, can directly transmit information to the hippocampus of the brain's limbic system, a feature that other senses do not possess.

Therefore, if we frequently engage with fragrances, our memory will naturally be trained. Here, I recommend using essential oils. Essential oils are volatile aromatic substances made from natural materials extracted from the flowers, peels, fruits, roots, and seeds of plants.

Maximizing the Effects of Fragrance, Categorization
● When you want to concentrate
You can use rosemary, lemon, or peppermint. Rosemary contains camphor, which has a concentrating effect. Lemon contains citral, which is said to uplift and energize.
● When you want to improve memory
You can stimulate the hippocampus with the scents of rosemary, tea tree, or basil.
● During rest
You can use lavender, frankincense, etc., to relax the brain and prepare for the next focus.
● After studying
To reduce stress, you can smell some scents you like. I recommend rose, jasmine, and myrtle. The scents of these plants can bring you peace of mind and open your heart.

I use essential oils in various situations. Even in the anchoring effect that allows memory to be stored as potential consciousness and habitualized, essential oils will play a role. In this way, in the early stages of forming habits, I can easily stick to them. I once published an article in the Northumbria University Journal stating that rosemary essential oil can enhance memory by stimulating brain nerves; many people around the world use this method.

Lifelong Memory Certificate#

Exercise, awakening, focus, positivity, and flexibility are related to memory.
Research results from Georgia Tech show that if you persist in muscle training for 20 minutes, related memory will improve by 10%. In other words, muscle training can effectively enhance our memory.

The memory that can be exercised through movement is episodic memory. Exercise can promote the secretion of the brain's neurotransmitter "norepinephrine," allowing the neural networks in the brain to be unobstructed, facilitating memory consolidation.

Exercising Muscle Memory
It is generally believed that muscles have "memory." This is the "memory engraved in muscles."

• If a person has undergone rigorous training in the past, even if they temporarily stop training, they can quickly return to their original level when they resume training.

The principle is that once the nuclei of muscle cells increase through muscle training, they will persist even without training.
Muscle cell nuclei can maintain a stable state for at least 15 years. I often encourage my clients: Start exercising now for your state 10 or 20 years from now!

If You Want to Build Your "Memory Palace," Go Travel#

Space and Memory Anchors
Spatial memory:
I have moved many times, but I can clearly remember the route from my former residence to my company. I also enjoy taking new routes I have never walked before; there are several roads near my home that I have long memorized, allowing me to roughly imagine the entire space.

Improving spatial cognitive ability can indirectly enhance memory. Moreover, among various memory methods, there are methods that combine spatial cognitive ability with memory objects. This means using some key points of space as memory anchors.

You can set a station as the endpoint, and when you leave home, designate 10 locations as marker points, then combine these marker points with the objects of memory. For example, "there's a certain letter at that corner."
Even seemingly difficult-to-understand words can be easier to memorize using this method than rote memorization.

Methods to Train Spatial Memory
I suggest everyone can train their spatial memory by traveling. Whether domestically or abroad, just go out for a walk to train your spatial memory.

When you travel, please walk to exercise your spatial memory. Additionally, your self-built "memory palace" can come in handy when you need working memory.

Specifically, explore your current living area, carefully observe every corner within a 300-meter radius, and discover the characteristics of each place.
Then, when you need working memory, these explorations can help (please be careful not to make your neighbors suspicious due to "over-exploration").

If You Want to Improve Memory, Go Play#

Masters of Play
When it comes to masters of play, it must be children. Children have a unique ability; they can unconsciously turn everything around them into games and toys.
Playing can make our brain cells more active.

Playing is also a form of brain training
What are the requirements for play? I believe there are five:
● New things that have not been experienced;
● Challenging;
● As large-scale as possible;
● Engage the whole body as much as possible;
● Use nature as the playground.

• Because play engages the five senses, it also allows the comprehensive abilities of various parts of the brain to be utilized. Therefore, for the brain, play is the best training method.
• Play can cause changes in all cells of the body, increasing the adhesion of synapses between new cells. In this way, our brains can remain sensitive, and memory will surely improve.

Think about it; we can use play as a way to train the brain, which is truly a luxury! Now, please think about what you want to play the most. Set aside time, place, and budget, and simply think: "What can I do that would be fun?"
Please add these to your play list. Do not consider the methods and processes; focus first on "what can excite me."

Keeping Both Body and Brain in Optimal Condition#

Four Key Points for Regulating the External Brain Environment#

Four elements: Breathing, Posture, Electromagnetic Waves, and Blood Vessels.
I have previously explained the importance of regulating the internal brain environment; this chapter will focus on how to regulate the external brain environment to aid memory.

Breathing: Cellular respiration and lung respiration, abdominal breathing
Here, breathing refers not only to what we usually call "breathing" (lung respiration) but also to "cellular respiration" (respiration within cells).

• Cellular respiration occurs in the mitochondria. If cellular respiration can proceed smoothly, the body's energy source—adenosine triphosphate can be generated, making one less prone to fatigue and able to maintain high work efficiency for extended periods. This means that the efficiency of brain memory will improve.
• Lung respiration is very important. Because breathing affects oxygen intake, whether oxygen can reach the brain is crucial for improving memory.

It is well known that there are various ways of breathing, such as thoracic breathing and abdominal breathing.
Abdominal breathing is an effective method to promote the secretion of the brain hormone—serotonin.

• Abdominal breathing can be performed in various states. We can do it while lying down, sitting, standing, or walking. Please try to consciously and slowly perform deep abdominal breathing at a certain rhythm (the specific breathing method will be explained in the next section).
• It can provide ample energy for the brain.

Posture and the Internal Brain Environment
Please confirm

• When viewed from the side, check whether the earlobe, humeral head, femur, and outer ankle can be in a straight line from top to bottom.
• When viewed from the front, check whether the heights of the pelvis, shoulders, and knees are consistent on both sides.

If the position of the brain is inconsistent with the gravitational vector, the burden on the muscles and joints of the neck, face, and head will increase, thereby affecting the internal brain environment.
Additionally, improper posture can lead to chronic pain, which in turn affects memory. Think about when you have a toothache; how can you focus on studying?

Electromagnetic Waves Affect Hippocampal Nerve Cells
Electromagnetic waves are waves that have both electric and magnetic properties.
They (Bochum University) observed hippocampal nerve cells (related to learning and memory) after being exposed to mobile phone electromagnetic waves for 2 hours, finding that due to electromagnetic exposure, memory and learning abilities declined. This indicates that the intensity of electromagnetic waves may affect memory.

Blood Vessels
The regulatory function of blood vessels

• "Young" blood vessels can maintain good elasticity and softness, which is fundamental to maintaining health. Additionally, the balance regulation function of the autonomic nervous system can ensure blood flow is regulated throughout the day.
• After the brain sends commands to the target area, the blood vessels leading to that area will instantly constrict and deliver blood. The blood vessels of the target area will expand and fill with blood, ensuring that the target area works efficiently. Because the parts of the body that need to be called upon require blood flow, the blood vessels in that area must expand.

To allow this "vascular power" to function freely, I recommend everyone engage in walking training and local muscle training.

• Walking is known as "whole-body regulating exercise," a training method that can exercise the entire body.
  The key to walking is to take large steps and maintain a steady pace. It is also advisable to pay attention to your breathing being even.
• In contrast, muscle training is a training method that only uses specific body parts.
  I recommend doing some training for hand and foot muscles, biceps, abdominal muscles, and back muscles. The goal is to improve the elasticity of blood vessels through alternating training of coarse and fine muscles. The training method I recommend is bodyweight training that increases load using your own body weight, rather than machine training.

Morning Time and Abdominal Breathing#

The morning determines whether you can succeed
People often say, "Whether you can effectively utilize the morning determines whether you can achieve success." The morning time is indeed very important. More specifically, the 2-3 hours after waking up are very important.
Because this time period is when attention is most concentrated throughout the day. This is related to one of the brain's neurotransmitters, serotonin. After we wake up in the morning, the level of serotonin rises.

Moreover, if we can bathe in sunlight during this time, the rise in serotonin will accelerate. During this time, the sympathetic nervous system is also very active. Therefore, this is the ideal time to utilize brain functions.

If we do things that frequently engage the brain, things we enjoy, or things we are currently challenging during the morning, we may achieve our goals.
Therefore, I suggest those who commute in the 2-3 hours after waking up try to wake up earlier and use this time for brain development.

Optimizing Abdominal Breathing for the Brain
The effect of abdominal breathing is to deliver oxygen to the brain, promoting serotonin secretion.
Inhale air through the nose and send it to the abdomen, allowing the abdomen to fully expand, then contract the abdomen while slowly exhaling (inhale for 2 seconds, exhale for 8 seconds), and repeat this 10 times.
You can do this while lying down or walking, focusing your attention on the abdomen.

^82e9bd

Quality Sleep is Very Important#

Sleep is crucial for improving memory
It is generally believed that sleep follows the cyclical pattern of "slow-wave sleep" (brain rest) and "fast-wave sleep" (body rest) (about 90 minutes per cycle), and the average sleep time for a person roughly includes 5 cycles.
Healthy individuals can fall asleep within 10 minutes of closing their eyes.

During sleep, our brains undergo cleaning, the gaps between synapses and around synapses become unobstructed. The internal brain environment is thus optimized.

During sleep, our memories are more likely to transform into easily retrievable long-term memories. In other words, sufficient sleep after learning can consolidate memory, putting us in a state where we can recall it at any time.

Research by Robert from Harvard Medical School indicates that if you want to master new knowledge and skills, you must ensure sufficient sleep on the day you learn it.
Further research points out that an all-nighter "cramming" method will not engrave knowledge in the information storage (temporal lobe); this knowledge will be completely forgotten within a few days.

==Reciting before sleep is important==
The time before sleep is very helpful for improving memory. The 15-30 minutes before sleep is the golden time for memory; please make sure to set this time for recitation.

Once in bed, the brain prepares for sleep, and brain waves turn into theta waves, gradually entering a light sleep state. Theta waves contribute significantly to improving memory. If you don't want to sleep, just lie down.

Theta Waves are Key to Memory#

The brain state and brain waves most suitable for memory are closely related
Brain waves are divided into five types: alpha waves, beta waves, theta waves, delta waves, and gamma waves; each type of brain wave affects memory.

• Alpha waves: The appearance of alpha waves indicates that the brain is in a relaxed state. Just close your eyes and relax for a while to experience alpha waves. Alpha waves vibrate at a frequency of 8-13 times per second.
• Beta waves: When beta waves appear, the connectivity between nerve cells in the hippocampus is particularly strong. (Additionally, beta waves also appear when we feel anxious or annoyed.)
• Theta waves are primarily emitted by the hippocampus. When theta waves appear, we enter a so-called flow state, allowing us to exert extraordinary abilities.
  • Theta waves often appear when we encounter new things or visit a place for the first time.
  • Theta waves can input what we see and hear into the brain and store this information as long-term memory in the brain's temporal lobe.

How to Produce Theta Waves
The pineal gland is closely related to the release of theta waves, about the size of a pea. This area also secretes melatonin, so it is closely related to sleep.

It is generally believed that moderate stimulation of the pineal gland can effectively release theta waves from the brain. Serotonin is key to stimulating the pineal gland to release theta waves, allowing oneself to reach a flow state. The secretion of melatonin also requires sufficient serotonin.
Methods to Promote Serotonin Secretion

• [[40 考研学习 / 效率用脑 / 062 记忆法 #^82e9bd|Abdominal Breathing]]
• [[40 考研学习 / 效率用脑 / 062 记忆法 #^c436d3|Sunbathing, Vitamin B6, Nature, Tryptophan]]

Methods to Promote Theta Wave Release—==Think about things you enjoy doing, expand your imagination, and then practice==

When you encounter things you have never experienced before, the power of theta waves can also assist you. Continuously releasing theta waves can trigger long-term potentiation (LTP), allowing memories to smoothly transform into long-term memories.

I recommend doing "theta wave stretching exercises" (see Figure 5-2) or yoga. When exercising, if you can listen to calming wave sounds or the sound of flowing water as background music, the effect will be even better.

Doing some light exercise before memory can also put the brain in a state conducive to releasing theta waves. However, exercises that cause fatigue will have the opposite effect, so please avoid intense exercise. In terms of time, 5-10 minutes of exercise is sufficient.

Meditation Regulates the State of the Brain and Body#

Meditation is the behavior that uses the most parts of the brain
The memory we usually engage in only utilizes a small part of brain function. In contrast, meditation can stimulate the entire brain.

We can restart the brain through meditation, and then use different neural circuits from the last time during the next memory and put it into practice. If everyone does this, memory will be stored more firmly and will be easier to transform into long-term memory.

Research shows that people who habitually meditate can freely release alpha waves, creating an internal environment that enhances memory.

Methods of Meditation
I have made it a routine to meditate twice a day for 20 minutes each.
Meditation has the effect of enhancing the "recall ability" (the ability to recall something) in memory. Research reports indicate that if we can meditate for an average of 27 minutes daily and continue for 8 weeks, the ratio of gray and white matter in the brain related to memory and learning will increase.

Two Steps

• Step 1: Just close your eyes.
• Step 2: Consciously breathe, especially extending the time of each breath as much as possible, repeating five times.

Even five minutes is sufficient. As long as I practice meditation in the evening, I can concentrate on my research work, and sometimes I can work until midnight without realizing it. I have had many such experiences and have truly felt the effects of meditation.

Restarting the Brain Can Effectively Improve Memory#

To maximize the effectiveness of memory, we must be careful not to overuse the brain
Fatigue is a sign of excessive brain use. Symptoms like easy fatigue, irritability, and lack of sleep are fatigue alarms from the brain.

After brain fatigue, the performance of the diencephalon deteriorates, leading to increased stress. Increased stress can trigger diseases, causing abnormalities in our body and mind.

• Excessive stress accumulates a hormone called "cortisol."
• Cortisol is an important hormone that protects our body under stress. Cortisol starts to be secreted rapidly three hours before we wake up, peaking at the time of waking up. Promoting awakening.
• If cortisol levels rise, the stress felt by our body will increase. The part of the brain that is least resistant to stress is the memory center—the hippocampus. If stress is too high, the blood flow to the hippocampus will decrease, and the nutrient supply to the cells will also be reduced.

Seven Restart Methods to Suppress Brain Fatigue#

Moderate aerobic exercise promotes the secretion of β-endorphins
Promoting the secretion of β-endorphins, which can eliminate stress and activate the hippocampus, is a type of brain hormone similar to morphine.
Because β-endorphins have antioxidant effects, they can eliminate brain fatigue.

Waves of Experience Eliminate Fatigue—Ocean Bathing, Forest Bathing
The so-called "waves" refer to slightly deviating from the average, having a characteristic of "some degree of irregularity."

Wave experiences can impact the diencephalon, helping to eliminate brain fatigue.

Sunlight gently filters through the dense leaves, a comfortable breeze wraps around you, the sounds of cicadas and birds come from all directions, and you can hear the sound of flowing water, which changes distance with your movements...Various random external information continuously stimulates your senses.

Try ==Daydreaming—The Moment When the Whole Brain Works==
Research shows that daydreaming is when the entire brain is working.

• Even when we are studying hard, only a part of the brain is working, while most of the brain is inactive.
• In contrast, when we daydream, the entire brain is active, and the energy consumed is 20 times that when focused on one point. Research results show that daydreaming is actually a sign of concentration, allowing one to exert powerful abilities.

When daydreaming, the areas of the brain associated with memory are more active.

Smelling essential oils—peppermint, frankincense, lavender, and vanilla are preferable.
Essential oils have the effect of relieving brain fatigue.

Short Sleep to Restart the Brain
A nap can be understood as a short sleep of about 25 minutes.

In one sleep cycle, we first experience the slow-wave sleep stage. In this stage, our brain gets rest and reboots.
It is important to note that after 25 minutes, we will enter the deep sleep stage, making awakening very difficult.
We can use earplugs and eye masks to isolate external stimuli during napping. We can plug in earplugs, wear an eye mask, and minimize sensory stimulation. The key to napping is to set a sensory alarm in advance.

Digital Detox, Stay Away from Electromagnetic Waves
The impact of electromagnetic waves on the brain cannot be ignored.
A beneficial practice for the brain is to liberate yourself from electronic devices like mobile phones once a month.
If possible, it is best to spend some time each month immersing yourself in nature, giving yourself a break from electronic products.

Watching Movies (Experiencing Emotions)
Research reports show that our tears contain cortisol secreted due to stress.
This means that crying can relieve stress and make one feel relaxed. Movies can quickly evoke emotions.

Special Edition of Restarting the Computer

Head Spa
When we are under excessive stress, our scalp becomes tense.
In such times, I recommend getting a head spa.

I have been a fan of head spas for over five years. I really enjoy head spas, and I continuously learn and master the knowledge and methods of head spas in my work, sometimes providing services to clients.

Confidence Can Enhance Memory#

The process of transforming information into long-term memory and retaining it requires us to have confidence.
People without confidence often cross their legs, curl up their bodies, or place their hands on their necks; these actions are done unconsciously. If you do this often, you will not gain confidence, and over time, it will negatively impact memory.

With confidence, we can expand our range of actions and challenge more things. Regardless of the outcome, experiences and actions taken with confidence are more easily transformed into long-term memory.

Gaining Confidence Through Power Poses
Developing the habit of practicing "power poses" is a good way to enhance confidence, which means restoring confidence through body language.

There is a hormone in the body that changes due to power poses, which is testosterone (male hormone). Testosterone is related to cognitive functions of the brain and plays a role in our decision-making and judgment.
Research reports show that as long as we adopt power poses, the testosterone levels in our bodies can increase by about 20%, bringing us confidence. This shows that increasing testosterone levels is very helpful for boosting confidence.

Although this may seem a bit pretentious, just maintaining such a posture for 1-2 minutes can change the testosterone levels in your body.
Please note, try not to adopt these poses in the workplace. This practice is merely a way to gain confidence for yourself, not a way to show confidence to others.

Learning a Foreign Language Helps Improve Memory#

The Strongest Foreign Language Learning Method#

Multitasking while learning a foreign language, using different brain regions helps memory
Research reports show that learning a foreign language helps improve memory. Because we need to use different brain regions when learning different languages, this impact on memory manifests when processing multiple tasks. In other words, learning a foreign language is closely related to improving working memory.

The Focus of Foreign Language Learning—Memorizing Words and Shadowing
We should note not to memorize words one by one but to break them down into parts. Moreover, memorize at least 10 times.
Regarding shadowing, simply put, it is a learning method of "mimicking the pronunciation of audio and reading along."
Shadowing has the following effects.
● The sense of rhythm will improve, and the intonation will sound better.
● Pronunciation will become more accurate.
● The positions for pausing (breathing) will be clearer.
● You will get used to the speed of the language.
● Reaction ability will improve.

Reading Aloud is an Important Part of Foreign Language Learning
Our auditory information is processed by the temporal lobe, and not only that, the temporal lobe is also related to information beyond sound, such as written text. Additionally, the temporal lobe is the area that stores short-term memory.
Improving neural reaction ability is key to foreign language learning.

Choose content that interests you as materials for shadowing. I recommend using speeches from famous individuals at university graduation ceremonies. These speeches contain many inspiring contents that are exciting to listen to. Through shadowing, we can train the neural reaction ability to quickly output what we hear into language.

Daydreaming Audio Right Brain Memory Method
Another technique I have practiced for learning foreign languages is to listen to foreign language audio while daydreaming. Please try listening to audio aimlessly while daydreaming; this process can be explained by right brain memory.

• The left brain's function mainly involves understanding memory; when we cannot use left brain memory but still need to input information, the brain will use the right brain for memory.
• In this way, content originally understood through words may be understood through phrases, segments, etc.

Right brain memory is a good method for learning foreign languages. Speed listening operates on the same principle; it is a method that confuses the left brain and makes it give up, allowing the right brain to memorize.

Exam Training Method, Recommended
Additionally, regularly participating in foreign language proficiency exams is a method I want to recommend for training the brain. These exams are very suitable for brain training in various aspects, including listening, reading, and reaction speed. I have consistently participated in a foreign language proficiency exam once a year.

The Essence of Foreign Language Learning#

The essence of learning a foreign language is to cultivate habits, and there are seven major habits

1. Clarify the purpose of learning a foreign language

• The first step is to create a clear plan for yourself. For example, who do you want to communicate with in a foreign language, what do you want to do, etc. This is an important step in foreign language learning.

2. Find tools that can help you stick to learning every day
3. Create a plan for using the foreign language
4. Train reaction ability through shadowing
5. Listen to audio while daydreaming
6. Persist in output

• I suggest everyone find someone on social media who can correct your pronunciation and grammar. At the same time, look for output methods that suit you. I recommend using online courses, as they provide opportunities for free discussion. Additionally, there are many foreign language learning classes available for free trials; please be sure to give them a try.

7. Speak foreign languages with foreigners

Equipment to Enhance Memory#

Notebooks
Notebooks can now be processed by computers for most tasks, so people rarely use handwritten notes.
However, thinking or organizing structures through handwriting helps generate ideas and inspiration. Handwriting also plays an important role in connecting fragmented memories.
I recommend using a notebook that can hold materials.

Large Screen Timer
Setting a time limit for memory is important. If there is a timer, we can concentrate and keep the brain's fatigue level to a minimum. A timer is one of the essential tools for improving learning efficiency.
Some smartphones can also serve this purpose, but as soon as we pick up the phone, we are tempted by emails, messages, games, etc. To avoid these temptations, the best way is to completely eliminate the opportunity to access them.

Vocabulary Books
I have always regarded vocabulary books as important memory tools; we can take them out to review anytime, anywhere. I review the words I have memorized every week and categorize them after reaching a certain level.

Foot Massagers
Foot massages can bring blood concentrated in the brain to the feet, which are the farthest from the brain.
If the blood flow in the feet is smooth, it will promote overall blood circulation, which in a sense also allows the brain to rest.
When doing foot massages, please do not look at your phone; you can close your eyes and relax, allowing your body, mind, and brain to rest, making your attention more focused when working.

Voice Recorders
Reading aloud is very important for improving memory.
Since we have read aloud intentionally, let’s record it and listen to it during commuting or other times to consolidate memory. Auditory stimulation of the temporal lobe will surely enhance your long-term memory.

Eye Masks, Earplugs, and Neck Pillows
When restarting the brain, we need to take measures to prevent the brain from being stimulated by external factors as much as possible.
With eye masks, earplugs, and neck pillows, you can enjoy a comfortable nap anywhere.
Using these tools for about 25 minutes of rest will change your memory.

==Light Alarm Clocks==
Light alarm clocks are alarms that wake you up by feeling light. The morning is the golden time for secreting serotonin and is also a time when people are relatively active throughout the day. I recommend light alarm clocks for those who struggle to get up in the morning but want to make effective use of morning time.