Improve memory

Memory plays an important part in our live .We often forget things.Forgetting things can loss our credibility especially in working world and if you`re a boss.

Short-term memory refers to the capacity for holding a small amount of information in mind in an active, readily available state for a short period of time. The duration of short-term memory is about 20 seconds. Estimates of the capacity of short-term memory vary – from about 3 or 4 elements (i.e., words, digits, or letters) to about 9 elements

Long-term memory is memory that can last as little as a few days or as long as decades.

Memory is affected by many factors such as:
Age
Depression
Chemical or toxic exposure
Stress
Overall brain health
Genetics
Medication side effects
Alcoholism
Diet

Trust and be confident that you have a good memory

An active social life
Be a social butterfly. One study found that people who socialize regularly do far better on memory tests than their less outgoing counterparts, since participating in conversations exercises the brain.

Exercise.Physical activity rushes oxygen to the brain and builds new cells in the brain region linked to memory.

Take a nap Research has found that people who squeeze in a catnap during the day retain twice as much of the information they learned that day as those who don’t.

Organize your thoughts.By organizing your though ,it will be clearer to you of what to think and remember

Learn to use Mnemonics Mnemonic are clues of any kind that help us remember something, usually by causing us to associate the information we want to remember with a visual image, a sentence, or a word.

Use all your senses.
The more senses you use when you learn something, the more of your brain will be involved in retaining the memory. For example, odors are famous for conjuring memories from the distant past, especially those with strong emotional content, such as visits to a cookie-baking grandparent.

Read ,Draw and write
Widen the brain regions involved in learning by reading aloud, drawing a picture, or writing down the information you want to learn (even if you never look back at your notes). Just forming a visual image of something makes it easier to remember and understand; it forces you to make the information more precise.

Repeat things you need to learn. The more times you hear, see, or think about something, the more surely you’ll remember it

Do new things and challenger yourself
Engaging in activities that require you to concentrate and tax your memory will help you maintain skills as you age. Discuss books, do crossword puzzles, sudoku, try new recipes, travel, and undertake projects or hobbies that require skills you aren’t familiar or comfortable with. Again, challenge all of your senses as you venture into the unfamiliar: Try to guess the ingredients in a restaurant dish; give sculpting or ceramics a try; sample different types of music.

If you’re trying to memorize something, do it on an empty stomach. The hormone that improves memory is highest when the stomach is empty.

Move your eyes
Moving your eyes side to side for 30 seconds every morning can improve memory by ten percent. How? It gets the two sides of the brain working in harmony.

how to set goals

Why should you set goals?
By setting goals you will recognize your ability and competence in achieving the goals that you have set.This will also raise your self-confidence .Besides that you will know whats your negative points.By knowing your negative point,you can find ways to improve.

What goals to set?
To set goal ,it must first be important to you and something that you want.
Financial,social,mental,spiritual,health,career,family and home,physical are the area where you can make goals on.

There are two type of Goals.They are short-term and long term goals.
Long-term goals can take about four to five years to achieve.
Short term goals can be reached in one to two years or even in six month depend on you goals.

You goal must be:
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

Specific-what,why, how
What information do I have?
What information do I need? Where can I get it?
What skills do I need to master?
What other resources should I use?
Why is this important to do at this time?
What do you want to ultimately accomplish?
Is this the best way to do it, or is there some other way?

Measurable
Choose a goal with measurable progress, so you can see the change occur.Break each goal of your goal into sub tasks that need to be completed.This will make it easy for you to achieve it.Outline the steps needed to achieve it and put it into your daily plan.Use your daily to-do list as a means to reach even your lifetime goals. Now that you've divided your goals into achievable tasks, incorporate those tasks into your list and pick them off, one at a time.

Attainable
A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you.Write it down in complete detail.
Paste it somewhere visible like beside your mirror.It acts as a reminder everyday. Have a positive statement and express your goals positively.Besides that consider possible blocks and ways of dealing with them.

RealisticWhen you set a goal ,it must be realistic.not too high or too low.Having goals that too high will make you sad when you realise that you cannot achieve it.Some set their goal too low ,afraid of being a failure or take it too easy.

Timely
Set a deadlines and time frame for the goal: for next week, in three months.
Commit to carrying out your plan of action within the specific time frame.
Review and re-prioritize your goals regularly and when you suffer inevitable setbacks. You may find that they change over time, or that certain objectives get put on hold while you work on other

Benefits of stretching

Do you know that stretching can relieve stress?.
Stretching relaxes the tense muscles that often accompany stress

Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.It also improve your mental alertness

other benefits of stretching are

-Increased energy levels (resulting from increased circulation)
-Reduced muscle tension
-Increased range of movement in the joints
-Enhanced muscular coordination

So start stretching now!

Ways to show respect.

here are a few way to show respect.

-Be on time for your meeting
-Don`t interrupt when someone is talking
-allow some privacy to others
-Be considerate
-Treat other people the way you want to be treated.
-Acknowledge other when you see them
-Smile at them.

I know it just common sense but sometime we don`t realise that we are not doing what we should.The most common example you can see is at the public transport especially at the MRT where people don`t give up their seat to old or pregnant women.They pretend to be sleeping.Not only they did not show respect but also lying.It not that they don`t know how to show respect but they don`t want to.