What should I do if my memory is not concentrated

Lack of concentration in memory can be improved through adjusting daily routines, improving diet, conducting cognitive training, managing stress, and moderate exercise. Lack of concentration in memory is usually caused by insufficient sleep, nutritional imbalance, overuse of the brain, emotional distress, lack of exercise, and other reasons.

1. Adjusting your schedule

Maintaining a regular schedule can help improve brain function. Ensure 7 to 8 hours of high-quality sleep every day, avoiding staying up late or fragmented sleep. Fixed wake-up and bedtime times can stabilize the biological clock and promote memory consolidation. Taking a 20 minute nap in the afternoon can alleviate brain fatigue, but a prolonged nap may affect the quality of nighttime sleep. Reduce electronic devices before bedtime and create a dark and quiet sleeping environment.

2. Improving diet

Balanced intake of eggs rich in lecithin, deep-sea fish containing omega-3 fatty acids, whole grains containing vitamin B, and other foods can support the health of nerve cells. Moderate supplementation of antioxidant foods such as walnuts and blueberries can reduce the damage of high sugar and high-fat diet to cerebral blood vessels. Drink plenty of water daily to avoid attention loss caused by dehydration, but control your water intake two hours before bedtime.

3. Cognitive training

can enhance working memory ability through targeted training such as memory card pairing and digital memory games. Learning new skills such as foreign languages or musical instruments can stimulate neural plasticity in the brain. Regularly reading paper books and retelling their content is more conducive to long-term memory formation than fragmented electronic reading. It is recommended to engage in 15 minutes of concentration training every day, such as mindfulness breathing exercises.

4. Managing stress

Chronic stress can lead to hippocampal atrophy, affecting memory encoding function. Adopting methods such as deep breathing and gradual muscle relaxation to alleviate tense emotions. Establish a reasonable work rest rhythm, taking a 5-minute break every 45 minutes of focus. Activities such as social interaction and art appreciation can regulate stress hormone levels and avoid prolonged high stress.

5. Moderate exercise

Engaging in aerobic exercise three or more times a week, such as brisk walking, swimming, etc., can promote brain blood flow and secretion of neurotrophic factors. Yoga and other coordinated exercises can enhance the connectivity between different regions of the brain. Two hours after exercise is the golden period for memory, suitable for arranging learning tasks. Avoid using your brain immediately after intense exercise and allow 30 minutes for recovery. Improving memory requires multidimensional continuous intervention. Establish a dietary structure that includes whole grains, dark vegetables, and high-quality protein, combined with 150 minutes of moderate intensity exercise per week. Keep the learning environment clean and reduce distractions, and use a notepad to assist in memorizing important items. If significant memory decline or other cognitive symptoms persist, it is recommended to undergo professional neuropsychological assessment in a timely manner. In daily life, you can try to gently exercise your brain function by recalling details from the previous day and playing puzzle games.