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I suffer from the same ailment, but other than writing down the task given to me, I couldn't find a better option �
Many advise you to train your memory, take vitamins, drink fish oil, eat nuts, and so on, and so on.
Maybe someone else has some ideas?
the effectiveness of most nootropics is not proven: either there were too few studies, or their results are questionable. The most effective nootropics, whose action is confirmed by research, are sold by prescription. This is due to risks and contraindications for use. However, not everything that requires a recipe works. In addition to the scientific opinion about nootropics, there is also a “popular” one: rumors, reviews about nootropics, and personal experience. Here are the most popular nootropics, according to the Internet: Glycine; Phenotropil; Fezam; Noopept; Selank; Phenibut; Cerebrolysin; Pantogam; Mexidol; Modafinil.
I can advise you to help your body internally in addition to the banal ways-poems, mosaics, etc. When I had memory problems, I took triple omega-3 from evalar and generally tried to eat more healthy fats. Gradually, my memory became better, so I can recommend this therapy)
If possible, I will write here in the simplest possible language, simplifying wherever possible. But first, a little bit of theory, so that you have a general idea.
Neurons are brain cells.
Neurons become active when weak electrical impulses pass through them.
The more actively the brain thinks, the more oxygen the neuron needs.
Emotional feeding is part of associative thinking.
Let's start with the fact that the brain has one good property – neuroplasticity, that is, the brain is subject to structural changes, which is certainly cool, because it follows that a bad memory is not a sentence at all, but only a matter of time and willpower, Katya. Roughly speaking, if a person has studied mathematics for 10 years in a row, then the structure of their neural connections will be arranged in such a way that any problem will be initially considered from the point of view of mathematics.
Another example is when you hear your name, the first image in your head is yourself. Moreover, it is not so important how you are addressed: Samarina/Katya/Katyusha/Ekaterina, you've heard your name so many times in your entire life that free neurons created a very strong connection in childhood. And now, in order for you to forget your name, it is necessary to rigidly deform your brain by hitting you on the head with a bat [you will excuse such expressions, I'm just for clarity, well, such stupidity is perceived easier, but in fact I only wish you health]. In other words, it's all about neural networks and their strength. And this very connection we will call memory.
Creating a good neural connection is quite simple. And for this you do not need to stimulate the brain with pills. “Doctors advise them,” you might say, and you'll be partly right. But you need to remember that doctors are engaged in treatment, not long-term care of your body. Pill – taking is speculation, and speculation, as we know, has no foundation. You need to look at the brain as a long-term investment, so that there is a basis, and the basis in your case is an effective brain structure.
The structure changes through the creation of new neural connections. You can create a connection by using more neurons. By the way, you have a lot of neurons in your brain (for reference, read about “neurogenesis”). I want to say that there is no such thing here that if some of the neurons go to one connection, then there will be less for the other.
Now to the point:
First, read a lot. Read a lot. Read something that makes you think, because you need more electrical impulses. Initially, it will be difficult. Compare a third-year philosophy student and a 20-year-old who is always reading Facebook posts. The first one will learn to analyze content many times faster, and from an article of 10,000 words he will remember 60 percent, and the second and from 150 words he will not be able to remember even 1/3.
Second, don't get distracted. Before the brain decides whether to use long – term memory or short – term memory, several minutes must pass. It often happens that I started reading a book, and after five minutes I decided to look at my phone to see if a message had arrived. It's very distracting. If people could see how neurons behave in such cases, when a person abruptly shifts focus from one case to another, then he would frankly fuck up. After all, just as the neurons begin to create a connection, everything abruptly ends. And so on in a circle. Every distraction is a step back from creating a high-quality neural connection. That is why libraries are so popular among the people, because there is nothing to interfere. And an hour in the library is more productive than 2 hours of non-lectures, too, thanks to this.
Third, take a deep breath. Do not spare oxygen and your lungs.
Fourth, more associations. What does it mean? You studied Einstein in high school. We gradually moved on to his theories. We studied his biography. We've seen a popular photo of him with his tongue and hair sticking out. You know his name is Albert. You know he's a physicist. Associative thinking is when Einstein is in the center, and the code words “physicist, furry, stuck out his tongue, theory of relativity, Albert” lead to him. And each code word listed above is also a center for another association, just as a physicist is in the center, and from it go “nerd, Newton, difficult, boring/interesting, gravity, mass”. Associations can be not only verbal, but also emotional. If at the Champions League final the coach says to the player at the most crucial moment (like a free kick in the last minutes): “You're a loser, I'm sleeping with your wife”, then I bet 10 out of 10 that the player will never forget this phrase for the rest of his life. Or it often happens that you lie on the bed, learning a rhyme. It's like, I'm sure I remember, you decide to check yourself and go to your mom: “Mom, mom, check the verse, I'll tell you now,” and then there's a bummer. But as soon as you go back to the room, lie down on the bed, and the memory comes back again, and you run again with the words ” Mom, maaaaaam, that's it, I remembered, let's do it again.”
In order not to muddy more, I will advise you a very good book. “Einstein walks on the Moon”, written by an American journalist who became the US memory champion in a year. He shares his experience. The book is not boring. I don't feel like yawning at all. Here, by the way, you will find plenty of mnemonic techniques (A set of rules and techniques that help you remember the necessary information – wiki).
Well, good luck.
I want to add that since the question is mainly about getting rid of distraction when solving current tasks, I advise that when you receive tasks and start rushing around, getting confused about when, what and in what sequence you need to do, you should stop for a while and clearly imagine the task items, imagine where to go, what actions to take, and also try to remember the moment of decision. This will develop episodic memory.
Also, to develop the same type of memory, you should scroll through the entire past day in as much detail as possible before going to bed + this will improve your sleep.
About nootropics. They can be useful not only for injuries and disorders. It makes sense to take them, because most of them are very safe. But you need to look for yourself, what suits you best, there are different classes, if you do not have serious kidney or liver disorders, then you can try to take several types yourself and take small courses in turn, observing your feelings, the effect, as a rule, does not appear immediately. Most of them are sold without a prescription. By the way, it is on the formation of neural connections that nootropics from the class of neuropeptides have a beneficial effect. You may find that the information you receive is better absorbed than usual, and it is easier for you to reproduce it in your memory. But it will be effective if you are actively engaged in intellectual activity. I would suggest consulting a neurologist / psychotherapist who can recommend the drug to you based on the characteristics of your nervous system. Some nootropics have a psychostimulating effect, while others have an anti-anxiety effect.
Nutrition also has an impact. The brain needs choline to build new neurons, which is most abundant in the liver and egg yolk. It also contains quite a lot of B vitamins, which are also necessary for the functioning of the nervous system. Do not neglect a varied diet. You can use dietary supplements.
There is also such a process as memory consolidation, which occurs during sleep and is provided by the interaction of the hippocampus with the cerebral cortex, that is, in a dream, the information you receive is structured and ordered. So don't provide quality sleep. Eliminate noise, draw the curtains, if desired, use a sleep mask, because in the dark melatonin is produced, it also participates in memory consolidation + has a regenerating effect (as far as I know, it is the most powerful antioxidant of all known). If you have trouble falling asleep, it makes sense to try tryptophan or synthetic melatonin supplements (just in case, you should be more careful with tryptophan if you have been prescribed anti-depressants from the MAO group).
I almost forgot, there is another way to improve memory and attention, which may seem extravagant. This is a nicotine patch/chewing gum, possibly an electronic cigarette (it is still harmful to the mucous membranes and lungs). Nicotine in its pure form is practically harmless, while being a good cognitive booster.