Memory: How to Help Our Memories Work Better (MH-235) November 11, 2010
Transcription
Memory: How to Help Our Memories Work Better (MH-235) November 11, 2010
An officially sponsored Educational Teleclass Memory: How to Help Our Memories Work Better (MH-235) November 11, 2010 Presenter: Phyllis Flood Knerr CPO-CD®, MA PFK Coach [email protected] Copyright © 2010 Phyllis Flood Knerr and NSGCD. Permission is granted to NSGCD to publish and distribute this document as an accompaniment to a teleclass. ALL OTHER RIGHTS RESERVED. Any other use of materials, including reproduction, modification, distribution or re-publication, in print or electronic format, without the express written consent of the copyright holder, is strictly prohibited. Teleclass Description and Objectives How to Help Our Memories Work Better (MH-235) This is the second half of the teleclass: “Memory: How It Works and How to Improve It” taught on July 21, 2010. The focus will be on understanding some of the reasons our memories fail, how to improve our own memories and how to help our clients improve their memories. Participants will learn: • • • • • Some of the reasons why memory can fail The five trouble spots of memory Memory tools & techniques Matching memory tasks with the right strategies Healthy habits for a healthy memory Certificates Available: CD, MH, LS, ELD Presenter Information Phyllis Flood Knerr is an organizer and coach who works with her clients to create personalized organizing systems and then coaches them through the process of change. She started her business in 1992, drawing upon her education and experience in computer training and database design, psychology, library science, architectural history and preservation, art history, and the teaching of humanities. Phyllis has been an NSGCD Master Trainer in CD and Organization since March 2006. She also received training as an ADD Coach through the Optimal Functioning Institute (OFI) from 2000 to 2002. Phyllis served as Programming Director on the NSGCD Executive Board from January, 2005 through June, 2008 and chaired the 2007 and 2008 NSGCD conferences. She is a Golden Circle member of NAPO and a former President and Treasurer of the Greater Philadelphia Chapter of NAPO. She has developed and presented numerous teleclasses including: Neurological Conditions and the CD Client, Working with Clients with Multiple Sclerosis, Calendaring Techniques for ADD Clients and Adults, Introduction to Compulsive Hoarding, Change and the CD Client, and a 3-part series on Anxiety Disorders. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 2 of 28 How to Help Our Memories Work Better Memory problems or, at least, the perception of memory problems often go hand-in-hand with chronic disorganization. What causes memory failure? How can we improve our memories? How can we help our clients improve their memory systems? In this class I will present an overview of: • • • • • Some of the reasons why memory can fail The five trouble spots of memory Memory tools & techniques Matching memory tasks with the right strategies Healthy habits for a healthy memory How does memory work? Memory consists of multiple systems which each play different, often interrelated, roles in creating, storing, and recalling memories. When the brain processes information normally, all of these systems work together perfectly to provide cohesive thought so what seems like a single memory is actually a complex construction. There are three main stages in the process of storing and retrieving information. 1. Encoding – the process of acquiring the information & establishing keys for later retrieval 2. Storing – the process of recording it in the brain,which involves solidifying and consolidating the information and forming strong connections with other information in the brain. 3. Retrieving – the process of accessing or reconstructing it later MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 3 of 28 Memory Sensory Memory Short-Term Memory Working Memory Long-Term Memory Brief, immediate less than 1 sec. Short, 15-30 sec. Active & temporary Unlimited storage Data from Environment Sensory Memory ShortTerm Memory E n c o di n g Storing Data Information Working Memory Long-Term Memory Autobiographical Memory Retrieving Information Procedural Memory Semantic Memory Prospective Memory Spatial Memory MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 4 of 28 Long-Term Memory includes: Autobiographical Memory Autobiographical or episodic memory is the memory of times, places, associated emotions and the context of events related to one’s life. Emotional memories The term emotional (or affective) memories are autobiographical memories that have emotional significance. Flashbulb Memories Flashbulb memories are a type of emotional memory that are highly detailed, exceptionally vivid 'snapshots' of the moment and circumstances in which surprising and consequential (or emotionally arousing) news was heard. Semantic Memory Semantic memory is the memory of meanings and concepts that are NOT related to an individual’s autobiographical experiences. Semantic memory includes knowledge of words, symbols, or concepts and the rules for their manipulation or usage, such as in a language. Semantic memory also includes the recollection of factual information and general knowledge about the world. Procedural Memory Procedural memory is long-term memory that involves how to do something. Procedural memory is used when a person’s prior experiences assist him in the performance of a task without his/her conscious awareness of those previous experiences. Spatial Memory Spatial memory is an internal sense of where one is positioned is his or her environment. Prospective Memory Prospective or future memory is remembering to remember or remembering to perform some action in the future. Prospective memory draws primarily on pulling something out of Long-Term Memory, rather than from an external source. That’s what makes it so difficult to remember. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 5 of 28 Retrieving Information Memories may be retrieved in at least three ways: • Recognition • Recall • Reconstruction Why do we forget? • External or Internal Injuries • • • Traumatic Brain Injuries Neurological Disorders (ADHD, Alzheimer’s Disease, Stroke, etc.) Mental Health Disorders (Anxiety Disorders, Depression, Bipolar Disorder, compulsive hoarding) • Normal Aging • Memory Processing Problems during any of the three main stages of storing and retrieving information. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 6 of 28 The Five Trouble Spots of Memory Data from Environment 1 Sensory Memory E nc odi ng Storing Data Information 3 2 4 Working Memory 5 Retrieving Information ShortTerm Memory Long-Term Memory Autobiographical Memory Procedural Memory Semantic Memory Troubleshooting the Five Trouble Spots Trouble Spot 1 How to Overcome the Challenge 1 What May Have Occurred The information may never have reached Sensory Memory • Be mindful and attentive. • Make sure the information is clearly understood. • Ask for clarification if necessary. or It may have been perceived incorrectly. 2 The information may not have transferred correctly from Sensory Memory to Working Memory. • What is perceived clearly by one person may not be perceived clearly by others. • Even when something was perceived clearly; it does not mean that it was the information that was intended. • Be mindful and attentive. • Make sure attention is focused on the relevant information rather than on peripheral information. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 7 of 28 Problems with Working Memory While the size of working memory can shrink or expand to some degree; sometimes it does fill up and needs to be cleared. • An over-loaded Working Memory causes decreased efficiency. • It is important to FILTER OUT useless information from your Working Memory. The Importance of Naps MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 8 of 28 Trouble Spot 3 What May Have Occurred How to Overcome the Challenge 2 Information may not have been retained long enough and/or accurately enough to work with it. Make use of Elaborative Processing Methods: • Review, rehearse, or practice working with the information actively in Working Memory. • Work with alternative presentations of the material utilizing multiple senses and/or senses that play to one’s strengths, such as: • written materials • diagrams • illustrations • audio recordings • manipulatives • discussions • role-playing Encourage chunking and clustering, organizing information into more easily remembered chunks or groups of related information • • • • Word chunks, e.g., mnemonics or number chunks, e.g., a phone # • Network clusters • Hierarchical clusters, e.g., outlines • Cluster matrices, e.g., tables of data Make connections to prior knowledge already stored in Long-Term Memory. Promote over-learning of basic skills (those that will be used repeatedly), so that concentrating on these doesn't eat up space in Working Memory. Work with the information over time, intermittently, rather than cramming it in one or two sessions. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 9 of 28 Trouble Spot 4 5 How to Overcome the Challenge 2 What May Have Occurred The information may not have • been correctly transferred from Working Memory to LongTerm Memory. Encourage active interaction with the new information to make connections with knowledge in Long-Term Memory and facilitate chunking and clustering. • Encourage working with the information in more than a single context (so that more connections will be made.) • Get some sleep so the brain has time to consolidate the information. (REMEMBER the power of a 90-minute cat nap!) Information may have faded • from Long-Term Memory due to disuse; the synapses may have begun to disintegrate or the memories may be buried • deep into the recesses of the mind. • Practice accessing information in order to minimize fading, either by reviewing information or, even better, by accessing it in the context of learning new information. Practice using the information intermittently. Re-learn the information and code it correctly. or It may have been improperly coded and stored. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 10 of 28 Using Memory Techniques to Improve Memory • Setting g o a l s • Establishing routines & schedules and using them habitually • Keeping things s I m p l e • Creating • + ’s for things Assigning homes where they are 1st used or last used • Putting things back after they’ve been used • Creating a “vacation” home • Having an “elsewhere” basket and using it 4 for things • Using internal or external cues • Trigger events - an act, impulse, etc. that initiates an action, series of events, etc. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 11 of 28 Modality-Based Memory Devices • Auditory-Verbal techniques • Visual – Sight-based techniques • Kinesthetic – Movement in space • Tactile – Touch-based techniques Modality-based memory devices are forms of elaborative processing. • Acoustic encoding • Semantic encoding • Visual encoding • Kinesthetic encoding • Tactile encoding MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 12 of 28 Verbal (Saying) and Auditory (Hearing) Techniques Repetition Repeating someone’s name two or three times right after being introduced. Mnemonic Devices A mnemonic device is a memory device designed to help you learn something. Mnemonics rely on associations between easy-to-remember constructs which can be related back to the data that is to be remembered. Acronyms Acronyms are abbreviations that are formed using the initial components in a phrase or name, e.g., CD, NSGCD, or ICD. Acrostics An acrostic is a poem or other form of writing in which the first letter, syllable or word of each line or paragraph spells out a word or a message, e.g., S.P.A.C.E. (Sort, Pick [the best ‘n’ toss the rest], Assign, Contain, Enjoy) Rhymes and Other Poetic Devices Rhymes or other poetic devices can be used to help people remember ideas such as the rhyme: “30 days hath September, April, June, and November . . .” Alliteration, another poetic device, uses repetition of a particular sound in the first syllables of a series of words and/or phrases: “Busy as a bee” is an example of a phrase that uses alliteration. Musical Reminders A, B, C, D song to remember the alphabet Happy Birthday song to remember how long to wash your hands MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 13 of 28 Visual Techniques Visual Images or Keyword Technique Associating a visual image with the name of someone you are introduced to can help you remember that person’s name. For example, you might associate someone Rosie with a rose or another visual association, such as Rosie the Riveter. The more vivid and colorful the image, the better. Norman Rockwell. Rosie the Riveter, courtesy of Wikipedia. Other Visual Organizing Techniques & Tools • • • Method of Loci Method of Loci (loci is Latin for places) is an ancient and effective way of remembering a lot of material, such as a speech. You associate each part of what you have to remember with a landmark in a route you know well, such as the route you take to work or the rooms in your house. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 14 of 28 Kinesthetic Memory Techniques Physically moving one’s body through space can reinforce memory. http://www.easydaysies.com/html/look_here.html MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 15 of 28 Tactile Memory Techniques Using the sense of touch can also reinforce memory. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 16 of 28 Chunking and Clustering Chunking Chunking refers to a strategy for making more efficient use of short-term memory by recoding or grouping information into chunks or manageable units in order to remember more. Remembering 7+-2 or 4 The average person may retain only about four or five different units of data in short-term memory, but can increase that by using the technique of chunking. 8564295425 856.429.5425 Clustering Clustering is a process used to organize material into meaningful groups, i.e., tightly linked clusters with a theme that unites them. 3 Clustering by Network Three Clusters Grouped into a Network by a Theme Info about person A Info about person A Info about person A A is member of NSGCD Info about person C Info about person C Info about person B B is member of NSGCD Info about person B Info about person B C is member of NSGCD Info about person C MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 17 of 28 Clustering by Matrix Client Challenges Strengths Interests Supports Jean ADHD inattentive, hoarding disorder, anxiety Interested in lots of things, intelligent, generous, creative, tactile, computer savvy knitting, history, music, cooking husband, church, psychiatrist, psychologist, adult children, music teacher Cathy Anxiety disorder, PTSD, unemployed Intelligent, visual, tactile, computer literate, mathematics, creative teacher knitting, bicycling, travel, cats brother, sister, parents, therapist, biking group Bob ADHD, severe dyslexia, difficulty reading & writing Intelligent, creative, kinesthetic, athletic ability, plays music ‘by ear’ tennis, composing music family, friends, fitness coach, psychologist Greg Alzheimer’s Disease, Behcet's disease with visual impairment, hearing impaired Intelligent, wellread, computer literate science, art, music wife, adult children, friends, medical specialists, financial security, including longterm healthcare MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 18 of 28 More Tools to Extend Memory Effective use of tools, paper-based, electronic or other types are important memory tools. • Calendars & Planners, smartphones, iPods • Checklists, paper & electronic • Project-Management techniques and tools, such as setting goals, defining tasks, milestones and back-up plans • Reminder Systems, e.g., Google calendar with email reminders • Phones with Speed-Dial & Caller-ID features, voice calling apps • Notebooks, binders, • Labels to identify all sorts of things • Color-Coding systems Making Information Distinctive It is easier to remember something that is out of the ordinary. • Relevant • • • Goal-oriented People-oriented Learning-oriented • Emotionally-Charged • Distinctive, unusual • Jokes & humor • Mindfulness-based learning & doing MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 19 of 28 Matching Memory Tasks with the Right Strategies Memory Task Information for a test • • • Strategy Use study strategies, e.g. A.S.P.I.R.E. (see Appendix) Use the visual technique (keyword method) Use mnemonic list-learning strategies Someone’s name or face • • • Attend to distinctive and unchangeable features Use conversational strategies Create face-name associations Details about another person • Build strong links between physical features and biographical codes Build links between biographical codes and related clusters • Important dates • • • To do something • Use mnemonic coding Use external aids,, e.g., calendar, PDA, smartphone, task management systems (e.g., Google reminders) Use a tickler system • • Use external aids, e.g., calendar, PDA, smartphone, task management systems (e.g., Google reminders), alarms Use a tickler system Encode trigger events When or where something happened • • • • Pay attention, be more mindful Encode distinctive features of the place or event Take photographs Write about it in a calendar or journal Where you’ve put something • • • • • Pay attention, be more mindful Return things to their assigned homes Put it in a more effective place Keep an inventory of where things are located Simplify, reduce the amount of stuff acquired and stored Whether you have done something • • • • • Pay attention, be more mindful Do what’s most important Delegate Keep a record on your calendar Check off items on a task list The names of things • • • Use a visual technique or keyword method Repetition Seeking the meaning of names How to do something • • • Practice Create a list of procedures, follow-up with a checklist External aids MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 20 of 28 Healthy Habits Healthy habits are the best defense we have against the ill effects of memory as a result of physical or mental illness. Eat a healthy, nutritious diet including: A diet based on fruits, vegetables, whole grains, and “healthy” fats will provide lots of health benefits, but such a diet can also improve memory. • B vitamins, especially B6, B12, and folic acid, protect neurons by breaking down homocysteine, an amino acid that is toxic to nerve cells. They’re also involved in making red blood cells, which carry oxygen. B vitamins Good sources of B vitamins include spinach and other dark leafy greens, broccoli, asparagus, strawberries, melons, black beans and other legumes, soybeans and citrus fruits. • Antioxidants, such as vitamins C, E & A Antioxidants such as vitamins C, E and A (beta carotene) fight free radicals, which are atoms formed when oxygen interacts with certain molecules. Free radicals are highly reactive and can damage cells, but antioxidants can interact with them safely and neutralize them. Antioxidants also improve the flow of oxygen through the body and brain. Good sources of antioxidants include blueberries and other berries, carrots and sweet potatoes, red tomatoes, spinach, broccoli, green tea, nuts and seeds, citrus fruits and liver. • Omega-3 fatty acids Omega-3 fatty acids are concentrated in the brain and are associated with cognitive function. They count as “healthy” fats, as opposed to saturated fats and trans fats, protecting against inflammation and high cholesterol. Good sources of omega-3 fatty acids include fish such as salmon, herring, tuna, halibut, and mackerel; walnuts and walnut oil; and flaxseed and flaxseed oil. • Drink enough water Water helps maintain the memory system working, especially in older persons. The lack of water in the body has an immediate and deep effect on memory; dehydration can generate confusion and other thought difficulties • Limit use of alcohol Alcohol interferes especially with short-term memory. It impairs the ability for retaining new information. • Limit use of caffeine Although caffeine gives a feeling of raising attention it does interfere with memory function. • Take medication as needed & prescribed Taking medication for depression, anxiety disorders, ADHD, hypertension or other health issues as prescribed is also important. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 21 of 28 Healthy Habits, continued Don’t smoke Smoking increases the risk of vascular disorders that can cause stroke and constrict arteries that deliver oxygen to the brain. Manage stress Stress makes it difficult to concentrate and too much stress, too often, means too much of the stress hormone, cortisol, which can damage the hippocampus. Sleep well Insomnia and fatigue are major sources of stress that impair concentration and memory. Exercise regularly Increases oxygen to the brain. Reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. May enhance the effects of helpful brain chemicals and protect brain cells. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 22 of 28 Exercise your brain! Neurobics™ is a unique system of brain exercises using your five physical senses and your emotional sense in unexpected ways that encourage you to shake up your everyday routines. They are designed to help your brain manufacture its own nutrients that strengthen, preserve, and grow brain cells. Created by Lawrence C. Katz, Ph.D., a professor of neurobiology at Duke University Medical Center, neurobics can be done anywhere, anytime, in offbeat, fun and easy ways. Nevertheless, these exercises can activate underused nerve pathways and connections, helping you achieve a fit and flexible mind. 4 To be neurobic, an exercise should do one or more of the following: • Involve one or more of your senses in a novel context. • Engage your attention. • Break a routine activity in an unexpected, novel way 5 Brain fitness software • HAPPYneuron™ - http://www.happy-neuron.com/ • Lumosity – Lumos Labs Inc. - http://www.lumosity.com/k/brain-game • PositScience - http://www.positscience.com/ • • The Brain Fitness Program • The InSight Program CogniFit Brain Fitness Programs - http://www.cognifit.com/ MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 23 of 28 Continue Learning, but Don’t Overload Your Working Memory • It’s important to filter out your working memory of useless information. Some things are much better forgotten. And though it can be challenging to put some things in the past, to forget bad memories, in the long run it will be better for your brain in the present and the future. • An over-loaded Working Memory causes decreased efficiency. Whether you are overloading your schedule, worrying too much about things, or trying to do too many things at the same time, these things fill up Working Memory and can cause a sort of traffic jam in your brain. • A balance of learning and forgetting is probably the best medicine for a healthy brain. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 24 of 28 Summary In these two memory classes I have presented an overview of: • • • • • What memory is How it works The types of memory that exist What happens when memory isn’t working, and Strategies to improve memory List at least 3 types of memory List several reasons why memory can fail Identify the five trouble spots of memory Name at least 5 strategies for improving memory List some examples of memory tools & techniques Know how to match memory tasks with the right strategies List 5 healthy habits for a healthy memory MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 25 of 28 References Carey, B. (2008, December 4). H. M., an Unforgettable Amnesiac, Dies at 82. The New York Times. http://www.nytimes.com/2008/12/05/us/05hm.html. Cheng, M. (2006, August 3). Researchers Create Dementia 'Risk Score'. http://www.livescience.com/health/060803_ap_dementia_risk.html. Chudler, E. Neuroscience for Kids. Retrieved November 4, 2010 from http://faculty.washington.edu/chudler/neurok.html. Goudarzi, S. (2007, April 9). Key to a Good Memory: Forget a Few Things. Retrieved November 4, 2010 from http://www.livescience.com/health/070409_memory_overload.html. HM (patient). http://en.wikipedia.org/wiki/HM_patient. Jaffe–Gill, E., Rose, A., Kemp, G., Barston, S. & Krulwich, R. (2007, November). Improving Your Memory. Tips and Techniques for Memory Enhancement. Retrieved November 4, 2010 from http://www.helpguide.org/life/improving_memory.htm. Katz, L. & Rubin, M. Keep Your Brain Alive. (1999) Brain Exercise: Which Ones are Neurobic? Retrieved November 4, 2010 from http://www.neurobics.com/exercise.html. Lessard, J. (2004, October 5). Understanding Memory Processing and Sequencing. NSGCD Teleconference. LiveScience. (2006, January 25). Mental Exercise Nearly Halves Risk of Dementia. Retrieved November 4, 2010 from http://www.livescience.com/health/060125_delay_dementia.html. LiveScience. (2009, January 25). Single Brain Cell Can Hold a Memory. Retrieved November 4, 2010 from http://www.livescience.com/health/090125-memory-cell.html. McPherson, F. (2000). The Memory Key. New York: Barnes & Noble, Inc. McPherson, F. Mempowered: empowering your memory & mind. The Role of Emotion in Memory. Retrieved November 4, 2010 from http://www.memory-key.com. Mosher, D. (2008, January 7). Naps May Boost Memory. Retrieved November 4, 2010 from http://www.livescience.com/health/090125-memory-cell.html. National Public Radio (NPR). (2008, July 24) H. Engel: The Man Who Forgot How to Read. National Public Radio (NPR). (2010, June 21). The Writer Who Couldn’t Read. Newhouse, B. (2008, December 12). Talk of the Nation: National Public Radio (NPR). Examining An Amnesiac's Brain. http://www.npr.org/templates/story/story.php?storyId=98184825. Phelps, E. (2004) Human Emotion and Memory: interactions of the Amygdala and Hippocampal Complex. Current Opinion in Neurobiology 2004, 14:198-202. Accessed via www.sciencedirect.com. Schaffhausen, J. BrainConnection.com. The Day His World Stood Still. Retrieved November 4, 2010 from http://brainconnection.positscience.com/topics/?main=fa/hm-memory. ScienceDaily. (2009, March 13). 'Mind-Reading' Experiment Highlights How Brain Records Memories. ScienceDaily, Retrieved November 4, 2010 from http://www.sciencedaily.com/releases/2009/03/090312114754.htm. Soltis, G. (2008, September 14). 5 Things You Must Never Forget. Retrieved November 4, 2010 from http://www.livescience.com/health/080912-top5-memory-facts.html. Taylor, J. (2006). My Stroke of Insight; A Brain Scientist’s Personal Journey. New York, Viking. Wikipedia articles on Memory and related topics. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 26 of 28 Appendix "A.S.P.I.R.E." A Study System A - Approach/Attitude/Arrange • Approach your studies with a positive attitude • Arrange your schedule to eliminate distractions S - Select/Survey/Study • Select a reasonable chunk of material to study • Survey the headings, graphics, pre- and post questions to get an overview • Study and mark any information you don’t understand P - Put aside/Piece together • Put aside your books and notes • Piece together what you've studied, either alone, with a study buddy or group, and summarize what you understand. I - Inspect/Investigate/Inquire • Inspect what you did not understand. • Investigate alternative sources of information you can refer to using other text books, websites, experts, tutors, etc. • Inquire from support professionals (academic support, librarians, tutors, teachers, experts,) for assistance R - Reconsider/Reflect/Relay • Reconsider the content: If I could speak to the author, what questions would I ask or what criticism would I offer? • Reflect on the material: How can I apply this material to what I am interested in? • Relay understanding: How would I make this information interesting and understandable to other students? E - Evaluate/Examine/Explore • Evaluate your grades on tests and tasks look for a pattern • Examine your process toward improving it • Explore options with a teacher, support professional, tutor, etc. Joe Landsberger. Study Guides and Strategies. ASPIRE Study System. http://www.studygs.net/aspire.htm. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 27 of 28 Endnotes 1 Strengthening Memory and Minimizing Forgetting, http://education.calumet.purdue.edu/vockell/edPsybook/Edpsy6/edpsy6_strengthening.htm 2 Strengthening Memory and Minimizing Forgetting, http://education.calumet.purdue.edu/vockell/edPsybook/Edpsy6/edpsy6_strengthening.htm 3 McPherson. (2000). The Memory Key, pp. 50-61. 4 Neurobics, The Franklin Institute. Neurobics. http://www.fi.edu/learn/brain/exercise.html. 5 Brain Exercise: Which Ones are Neurobic? http://www.neurobics.com/exercise.html. MH-235 Memory: How It Works & How to Improve It © 2010 Phyllis Flood Knerr and NSGCD 11/11/2010 Page 28 of 28