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Of course, to improve memory, you need to drink a complex of vitamins. But you can't do without medication alone: you also need practice. It is important to understand that the work of memory is very much related to attention and the ability to concentrate it.So there is one simple exercise for training attention and memory. It came to us from the Ancient East and is considered the most effective and fastest way to strengthen human capabilities. Its essence is to perform various kinds of asynchronous actions: one hand turns a circle, and the other at the same time performs pendulum-like movements. Or one hand writes one word and the other writes another. You need to practice only 10 minutes a day, and you can do it in a row, or you can do it in several sessions. After a couple of months, the memory capacity will increase by 2 times and attention will improve several times.
Teaching poems, first shorter, then longer, retelling texts according to the same scheme. These are, in my opinion, the most effective ways. I recommend that you learn a poem every day and retell any text. It works 100%. In addition to good memory training, the vocabulary is replenished and speech is enriched.
I would advise you to read this article hereMemory properties , in addition to some simple principles of its operation, the article describes several techniques for using them, I think this can help you. If, by the way, you really care about the topic of memory, get acquainted with the biography of such a person as Joshua Forr. He is our contemporary and you can find his performances on YouTube. The guy was a journalist and came to a mnemonic competition (a specific sport in which the main task is memorization). He was amazed at how people remember the order of cards in 30 decks, reproduce the patterns of snowflakes, reproduce the chapters of books word for word… A year has passed and at the next such competition he is.. became the winner. A person has every right to give advice on this matter, which he does. check out the article, there is also an insert with his TED talk, among other things, which may be interesting for you.