9 tactics to build a stronger mind | Lisa Genova

Stress shrinks your brain. Neuroscientist Lisa Genova explains how to strengthen it.
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It may not feel like it when you can't find your phone or "lose" your sunglasses sitting atop your head, but your memory is an amazing ability -- and one we want to protect. So it's little wonder that any blips or blank spaces can send us spiraling into concern.
Some recall issues here and there are normal, says neuroscientist and author Lisa Genova, and not every lapse means looming problems. (And don't worry, forgetting names is a surprisingly tough thing for our brains to do!) But, Genova says, there's ways we can improve our memory, increase resilience and recall and be more comfortable with ourselves and our minds.
From making lists and getting Google's help to giving yourself a pop quiz, getting some meditation in, and just plain paying attention, these tips will have your steel trap gleaming.
Read the video transcript ► bigthink.com/series/the-big-t...
0:00 Introducing the problem
1:19 #1: Practice paying attention
1:45: #2: Bulk up your hippocampus
3:18 A 9-second meditation you can try
3:59 #3 Secure your sleep
5:14 #4 Drink caffeine
5:36 #5 Create associations (the Baker-Baker Paradox)
6:36 #6 Repetition
7:14 #7 Write it down
8:03 #8 Self-testing
8:31 #9 Just Google it
9:14 Forgetting is human
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About Lisa Genova:
Lisa Genova is the New York Times bestselling author of the novels Still Alice, Left Neglected, Love Anthony, Inside the O’Briens, and Every Note Played. Still Alice was adapted into an Oscar-winning film starring Julianne Moore, Alec Baldwin, and Kristen Stewart. Lisa graduated valedictorian from Bates College with a degree in biopsychology and holds a PhD in neuroscience from Harvard University. She travels worldwide speaking about the neurological diseases she writes about and has appeared on The Dr. Oz Show, Today, PBS NewsHour, CNN, and NPR. Her TED talk, “What You Can Do to Prevent Alzheimer’s,” has been viewed more than five million times. The New York Times bestseller REMEMBER is her first work of nonfiction.
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[@jedics1]

A lot of things in life are worth forgetting, you would go mad if you remembered everything... Forgetting is your brains way of preventing you from going mad. Simplify your life and there will be more room to keep things in there.

[@Maro-ul6pg]

I really like what you said. Can you please give me some tips on how to simplify life? Thank You.

[@jedics1]

@@Maro-ul6pg Well I don't know your life circumstances, it really depends on where you are on the journey of the essential. like how hard is it for you to get rid of possessions that you haven't used in the last 6 months to a year. Not needing a lot of money to be content is probably the biggest one, eg. if your not having to pay rent then you don't have to work all the time leaving space for other thing even if thats doing nothing. Little thing like I was able to get rid of using shampoo and conditioner and just use soap after I started shaving my head. I knew 2 years before that I would be moving into a very small space which gave me time to gradually get rid of what wasn't important....Little steps all the time worked for me.

[@sachinsanjay2800]

You are right , but this video is for school students.

[@forefatherofmankind3305]

@@sachinsanjay2800 even for school student it's not necessary to remeber the name of your uncles or movie names or actor tik toker name.... Just store very important data in your brain like your gf name or study ... That's it

[@samuelagung4115]

What about someone who’s being hurt and traumatized for a very long time, lets say 10 years. Is the brain going to forget all the trauma?

[@Nhurgle]

"Our brains are not design to remember people's name" : thank you, just good ol' thank you from the heart :)

[@wSn2024]

😭😭😭

[@subashgm9297]

I @@wSn2024

[@viru5183]

I have been employing all these tactics in my daily life for last 2 to 3 years so I can attest that these works . Very Beneficial.

[@chanceschimel5675]

Was it 2 or 3 years? 😉

[@paintwithtihani9926]

@@chanceschimel5675 hahahahaha good one!

[@DivineSoulFromU]

@@qwertyxcv i don’t think you need this vid to KNOW how to build your mimd broddie

[@Klover_pearl]

3 hours of spending time in Big Think now I want to be alive

[@kiko-ok5qt]

Dude, so true !!!

[@robertfields3009]

Big Key terms that grabbed my attention: -Our minds process visual information differently than it does of words. -engage in analogy (we memorize more effectively when it closely associates with ourselves, connections, and experiences) -engage in creative relaxation (avoid stress) -say it out loud -journal it down; write what you see valuable or essential

[@UncompressedWAVmusic]

I really love the easy simple 9 second meditation at 3:18 in this video. I felt the difference right away, which is amazing and super helpful and can be used almost anywhere and anytime. This meditation is even for those who say they tried meditation and it didn't work or they fell asleep because they meditated while lying down. By the way I've studied and practiced 3 super advanced meditations over the past 30 years and always get benefits. I felt a benefit from the 9 second meditation in this video.

[@ScottWaring]

Super easy to do and fun to boot. 💫💥💫

[@darrenmooney6085]

Me too

[@ov9226]

I second. I actually felt the immediate effect

[@artawhirler]

It's so reassuring to know that we're not somehow "defective" just because we don't remember every single thing we ever saw, heard, or read! Thanks!

[@sunnithrasher-lewis5768]

I LOVE this video series. Soo well executed. No air of condescension. Explained concisely. Title is quickly understood. Delivers what it says. Always leave out feeling a bit more knowledgeable. Well done, Big Think. Thank you.

[@irismckay6472]

This is one of my favorite videos. Thank you, Dr. Lisa Genova for meeting us at our level and focusing on practical knowledge. Although you have a PhD from Harvard, you don't make your 'doctorhood' an issue. If only the other teachers and experts were like you, we would be so much better educated.

[@nuripadudi]

- pay attention (focus on things you do) - fight stress (by meditation, yoga, exercise) - 9 sec of meditation (close eyes, breath thru nose, hold 3 sec, then breath in and out) - enough sleep (affect frontal lobe (attention) and hippocampus (mempry retrieval)) - drink caffeine (helps to focus) - create associations (one word associates with infos / interlinking with others) - repetition (writing a journal, to do list) - self-testing (recall info) - google it (free up mind space)

[@p-j-y-d]

small correction: 9 sec meditation is part of "fight stress". number 7 is "write it down".

[@lisadiane55]

Thanks for creating and posting this. From someone who constantly fears dementia, struggling lifelong with attention and memory problems, the video was enormously reassuring, practical and hope-inducing. ❤

[@noself1028]

This is really helpful: straightforward, comprehensive, reassuring, liberating, and clear. Thanks for sharing!

[@ceciliasanchez9500]

I love Neuroscience 😍 This are the kind of things I already been thinking. I can't wait to become Neuroscientist.

[@adelkyianova731]

I can’t thank you enough for posting these precious videos! Keep on Big Thinkers 👍🏼

[@cullymooly722]

🎯 Key Takeaways for quick navigation: 00:29 Forgetfulness *is normal; don't blame yourself. Strengthening memory requires attention, crucial for forming lasting memories.* 01:41 Chronic *stress harms memory by shrinking the hippocampus. Combat stress with activities like yoga, meditation, mindfulness, and exercise.* 03:18 Quick *meditation restores cortisol levels and supports memory. Adequate sleep is essential; it aids attention and consolidates information into lasting memories.* 05:26 Caffeine *boosts attention and, in moderation, benefits memory. Association and repetition help remember abstract concepts like names.* 06:56 Repeating *and writing down memories strengthen neural connections. Prospective memory can be aided by lists and reminders.* 08:27 Self-testing, *recalling information, reinforces memory. Looking up words on the tip of your tongue is not cheating; it enhances learning.* 09:33 Embrace *the imperfection of human memory; supply it with the right information and tools. Forgetting is a normal part of being human.*

[@dr.gaosclassroom]

I find reading Taoist text and practice Taichi are wonderful for reducing anxiety and improve sleeping quality!! It also improved my efficiency at memory and work!! Now I got the scientific evidence for these improvement!! Love this video!! Thank you so much for sharing this!!

[@mindfulnesswithmatt]

Simple and effective tactics, very helpful. We tend to think we need grand overhauls of our lives to change ourselves, but always comes back to the basics

[@semi6204]

just checked out your channel *Congratulations you have your 118th subscriber Taddaaa!!!!*

[@CPRforyourSocialLife]

Yeah I could use a little of this. Thanks for this video! We can do more with our memory than we think.

[@tomdauben]

Well my brain made paying attention to the 'paying attention' bit hard, but when I sorted myself out I realised how engaging Lisa is and all the useful little tips in the video. Thanks for sharing :)

[@euanmackintosh6298]

I really appreciated this as I was recently professionally diagnosed with early stage dementia!

[@yashjain9468]

Great compilation of all the things lying around about memory.

[@user-si5qw2co4n]

She has such a clear way of explaining. Great speaker and presenter

[@IceColdProfessional]

She sounds slightly drunk.

[@clairette1011]

Thanks a lot. It answers many of my questions and helps me understand how our memory works and how to help it.

[@francescos7361]

Thanks for this contribution , I appreciate , heroically .

[@Matthew-oq9rw]

Wow mind blown by this woman's inteliggence. YOu can clearly hear she knows her stuff. Learned so much in this video and it's tricks you can start NOW. Great video Big Think!

[@mpv9866]

One of y'alls best, thanks! Try to pause the breath for 4 seconds tho... at the 'top and bottom' of the breathing cycle. Circular ⭕

[@jessp24]

Thank you for this!! I’ll be listening again and again. 💫

[@phantomplayz7952]

Again and again? You would think you’d remember whats in it after a single watch if you use the information the video gave you!

[@freescot8035]

Jessie will be applying repition =)

[@mayaelmosalamy]

I can't thank you enough because I've been doubting myself all the time as I forget lots of stuff

[@erik1432]

Once again an amazingly informative and lovely made video of yours!

[@ehtishamulhaq5101]

I looked through the time stamps of this video and found myself better in almost all of them.

[@circassianlondoner]

As someone who was diagnosed with ADHD at 38 and getting the right treatment, it's been a rollercoaster to rediscover the memories that I had no idea I remembered. In fact it was the executive working memory issues at work 4 years ago that led to my ADHD diagnosis as well as other mental health issues. Since then my life has turned upside down or rather from down to upside.

[@iammimirobin]

How did you do it? Just been diagnosed with ADHD

[@HighVirtueMan]

Interested to hear how you managed to remember the old memories

[@circassianlondoner]

@@iammimirobin How did I get diagnosed? Is that what you are asking?

[@circassianlondoner]

@AccessDenied85 Interesting. That's like hating the colour of your hair or the shape of your eyes.

[@iammimirobin]

@@circassianlondoner more about the memories, what did you do to remeber them? Anything in special?

[@peaceandlove544]

Prayer, sun, socialization, hobbies, healthy eating

[@diwashrai]

Damn way back in 2010-ish I read a book called "Still Alice" authored by Lisa Genova.. and after all these years i finally come across this video. Talk about being down the memory lane!

[@diwashrai]

@Kleiner Definitely!

[@estherli439]

Thank you for this episode ❤❤❤❤

[@lindahebb4832]

Thank you for posting

[@ubuedro]

Loved the video. Made me sad to remember James Gandolfini. He wont be forgotten.

[@micromatters]

Great video! The part about chronic stress shrinking our hippocampus, the memory-making machine of our brain, was eye-opening. Stress isn't just a bad feeling; it's a neurochemical tornado wreaking havoc in our brain. Fun fact: while the video mentions that yoga, meditation, and exercise can combat stress, studies show that dark chocolate also reduces cortisol levels! So, you can fight stress one tasty bite at a time.

[@roxalblue3718]

I love this woman. I repeat this video numerous times now, thabk you❤

[@supremereader7614]

Great video. Nice tip to remind us to write things down

[@maryna.angelpa]

thank you for this!

[@stefanielux]

Thank you for the helpful content 👏

[@irfanthanveer778]

What an amazing video !! You guys have built a really great channel !

[@pawandeepsinghmatta]

Thank you so much for this video

[@bakaweeb6396]

thankyou for this helpful video that i will forget in 3 days.

[@sci-fiblog9285]

This is the very best series on KZbin 🌈🔮💕👍😊

[@Ashallmusica]

Repetition is the core on studying and remembering things, since the beginning as a child.........we learn and stick to things by remembering them because of repetitions we do with those stuff...and what's fun isqe don't know we are doing it, IF we enjoy it doing

[@funnytalk7297]

Learning thing in the childhood is the most efficient way , As for me , I am 18 years old, I learn thing too slowly and I always forget what I learn and the clause make me feel trouble into learning thing, but hopefully, wish me past the test in few months after

[@thomasdaugherty472]

Repetition is the widely practiced method for memorization of points usually for short term recall purposes, as with materials which may be included on a test or lines of dialog to be recited when performing in a play or simply giving a speech before an audience. While repetition in and of itself can ingrain information in the mind to a point, it doesn't provide any assurance that the information can be readily accessed at the appropriate time, for any number of reasons. By incorporating mnemonics or any other methods developed to improve information retention and recovery in the shortest time possible for longer periods of memory, I suggest 6 oz. pure peanut butter daily and blind karaoke for a minimum 45 minutes a day of a song chosen by someone else that you can only listen to twice before finding the karaoke version online and singing the lyrics to the best of your recollection without looking at the screen as you record the entire thing. You never knew what you were capable of forgetting to remember until you don't.

[@duongoku]

Absolutely loved this video

[@xeniyagvozdeva5119]

Oh guys I like your videos so much. The content is mind-blowing but other than that, such a pleasure for my eyes. Every video feels like a cinematographic masterpiece 😻

[@mohamedelyastube5932]

One of the best video you made ❤

[@JavisWorld1]

Thank you for making this video

[@ThePiMan0903]

Totally agree with these tactics Big Think!

[@artpreo.travel]

great episode, lovely tips, definitely gonna use it!

[@ivan1196]

"It's wildly imperfect. Forgetting is a normal part of being human. " Just needed to hear that.

[@utkarshpriydarshni8425]

Meditation and writing things down gonna be my tools to improve memory.

[@pranotitathe8279]

Thank you ☺️

[@na1843]

Thank you!.

[@nevazkan]

Thank you miss

[@lieunguyenoe]

thanks for sharing

[@javiervila2506]

This was a great video.

[@botan2475]

THANK YOU VERY MUCH THIS WILL HELP! LOVE

[@pedro01f]

Omg i am feeling veryI'm feeling very identified with this video, and I recognize that these steps make sense.

[@shadw4701]

Speaking of getting enough sleep: Keep a dream journal. Not only will this help you remember your dreams (and can help you lucid dream) but it improves your memory overall

[@nelliesmith5699]

I decided to do just that! Because I couldn’t remember my dreams and got jealous cause my friends can. But when I went to write I was stumped. I started to scrapbook instead because I found that I can picture vague memories better than I can explain them in words. I now have a scrapbook dream journal.

[@Mr.Chedda_]

@@nelliesmith5699 a scrapbook dream journal sounds very cool, good idea!

[@drkpk384]

thanks dr

[@jesusosorio7205]

Wow amazing ❤thanks a lot

[@45split]

Thankyou Lisa 😅

[@konnerandjustinshow]

I found for memories it’s best to keep lots of photos in your household

[@sam21tms]

Awesome Lisa!

[@TonyHammitt]

If I have to pay attention to something someone is saying, I visualize the words they say as text in my mind's eye, and that seems to help. Oddly enough, this has always been light green on a dark grey background for me, even back to childhood in the 70's before I actually used a computer. I guess those old terminals in TV shows had a profound impact on how I think 🙂

[@f.c.4875]

Thanks, great video

[@FrunkWorlo]

thank you so much for this informations

[@claibornemiller7954]

Very helpful and informative. Thank you Lisa.

[@sabamousavi4761]

I used googling to memorize new english vocabularies. It makes a profound impact on my progress.

[@biswajitaiimsonian]

Yaaah great one❤

[@robertafierro5592]

Very good info here..

[@judithholleran6423]

Fantastic tips.

[@tbj1972]

Great video thanks!

[@man_ssy4551]

Very beneficial..thank you

[@addicted2artlikethe_flints611]

I loved This 🙏🏾🙏🏽🙏🏿 Thank U

[@Influenceatplay]

This is a great video for all humans. Fundamental

[@WashiAmano]

now I need to remember how to remember

[@artawhirler]

"Your brain will never remember what you don't pay attention to."

[@edgardoramos6061]

Thanks!

[@bigthink]

Our pleasure! If you like, you can fill out our Google Form at docs.google.com/forms/d/e/1FAIpQLSdZdQb0Rb-_UO4txWxjVQD5bISKMFGt90CFeyeFvPw-92McBg/viewform?usp=sf_link and we'll send you a thank-you gift!

[@krismatic_]

'Just google it.' I completely agree. I see it as keeping extraneous data on the 'server' to conserve local storage for the critical stuff. Local storage being 'the brain.'

[@Imkind0505]

Amazing.

[@olgat.155]

Very helpful

[@conjeevaramkesavan5467]

Great 👍 👏👏👏💐

[@user-em6ie2be7x]

Simple Technique everyone can use, personally my favorite way to help protect your memory is Playing Video Games it take pretty good memory to remember movesets to different characters.

[@randomgamerdude98]

I need this since i smoke🍃

[@gesicht2808]

I agree that the act of forgetting is normal and crucial in our memory.. if not, we will freshly remember every bad thing in our life as if it happened yesterday..

[@dunstanchecksin6005]

All of this requires time and energy... The real answer is providing the brain enough resources to function at the best of its ability. Nutrition and rest and exercise.

[@supermichaelssecondchannel4342]

I’m limitlessly perfect.

[@ImHeadshotSniper]

i got wrapped up in the idea of "memory palaces", after seeing it portrayed as being the root of most of the deductive detective ability of the mentalist on the show The Mentalist, until i figured out that they were seemingly functionally useless for "knowing" what you remember. the only way i believe this knowledge of remembering is obtained, is through "spaced repetition", or more fundamentally as explained in this video, simply taking the time to consciously think about something as to ensure that you formed a memory at all of that thing, as opposed to very inattentively going about the motions.

[@ImHeadshotSniper]

@Your Mama well i personally believe that while memory palaces can definitely be a tool to associate memories, i think that you only successfully obtain the palace association through spaced repetition of reminding yourself where what is in your memory palace, or, "knowing" where it is, which i'm almost certain from personal experience is only obtained through reminding yourself through spaced reptition until the memory becomes naturally accessible.

[@user-cb3hb3iw7m]

amazing video

[@azzyyy734]

I like the idea of Googling string theory.

[@labsanta]

10 Take a home message: 1. Introduction to memory and forgetting: - Forgetting is a normal part of being human, with 99% of forgetting being considered normal. - Attention is essential to reinforce memories, as paying attention to information helps form memories. 2. Impact of chronic stress on memory: - Chronic stress is detrimental to memory and can hinder memory formation. - Stress hormones can shrink the hippocampus, a crucial region for forming conscious memories. 3. Coping with stress for better memory: - Combatting stress through practices like yoga, meditation, mindfulness, and exercise can help restore the hippocampus and address memory issues caused by chronic stress. - A simple nine-second meditation can reduce cortisol levels and promote a sense of safety, benefiting memory. 4. Importance of sleep for memory: - Getting enough sleep is vital for memory consolidation and the ability to form new memories. - Lack of sleep can impair attention and memory recall. - Memory is a biological process with important brain activities occurring during sleep. 5. Effect of caffeine on memory: - Caffeine can be beneficial for memory as it increases attention but should be used carefully to avoid compromising sleep. 6. Enhancing memory through associations and repetition: - Abstract concepts like names can be challenging to remember, but creating more associations with the information can enhance memory. - Repetition is key to strengthening memories, and writing things down in a journal can reinforce and help recall important information. 7. Using external aids to improve memory: - Using external aids like to-do lists and checklists can improve prospective memory and ensure important tasks are remembered. 8. Memory consolidation techniques: - Self-testing, recalling information, and engaging in two-way neural pathways can strengthen and consolidate memories. 9. Normal memory retrieval glitches: - Having a word on the tip of your tongue is a normal memory retrieval glitch. - Looking up information online doesn't weaken memory but helps free up cognitive resources. 10. The remarkable but imperfect nature of human memory: - The human memory is remarkable and capable of remembering vast amounts of information with the right tools and associations. - However, it is also imperfect, which is a natural aspect of having a human brain.

[@freeriderfact793]

Today I learn very important thing that is pay attention where it's needed Eg study Not to pay attention Eg:- social media, celebrities and small things in daily life.

[@Zero-is-Here]

Good stuff

[@optimisticreverse4839]

It feels like this video is made for me

[@SJ-ku7bb]

Great video, but the title seems a bit off topic, these are techniques for a strong memory

[@marie23926]

I practice what I call " free writing" to train my brain.for example, I'll think of random words I remember in foerign lanuages and randomly write it down on the page as it comes to mind, write words I know that start with the letter B in my own language, pick a word like train & write whatever is similar/related to trains and comes to mind. It teains the brain to retrieve info faster and also shows you what your brain has in relation to certain memories. For example I might hear the name "maria" and the song by Carlos Santana comes to.mind & plays in my head. That menns the memory of that word/name is stored near or with the memory of the song by carlos Santana. Hope that makes sense lol it's also fun when your bored just sitting there writing down aimlessly.