Memory Strategies

What is Memory?

Memory is a complex thing. In order to hold onto, work with and remember the information coming in, it must be stored or maintained. Based on the most widely accepted theory of memory (Atkinson-Shiffron model)—it’s made up of three parts. It is made up of 1) sensory register 2) short-term memory and 3) long-term memory. 

Sensory Register

This is the first memory system information passes through. It perceives and retains information that is received through the 5 senses, and holds information for an average of 1-5 seconds. This holding bin keeps information until we decide what items we want to pay attention to. 

Short-Term Memory

Short-term memory is where we keep the content of our current thoughts. This is also where we store information that we can actively work with and use (working memory). Information can stay in here on an average of 18-20 seconds, however, there are techniques that extend the amount of time information is kept here (i.e., for example rehearsing, like when you remember a phone number by repeating it until you can write it down). The more we repeat information, the more likely it will successfully be transitioned into long-term memory. 

• There are limits to how much we can keep in short-term memory (the average person can keep between 5-9 items in short-term memory). Techniques can make it so that we can keep more information in working memory at one time (for example, chunking numbers like we do with phone #s). 

• If you’ve ever forgotten what you were saying mid-sentence or ever gone into another room just to forget what you went there to get you’ve had the experience of losing something that is an example of information being lost from your short-term (working) memory. 

Long-Term Memory

Through rehearsal, the information goes from short-term to long-term memory. Things can live in long-term memory for a few hours up to the rest of our lives. Long-term memory can store an unlimited amount of information. Techniques that help information go from short-term to long-term include elaborate rehearsal, mnemonics, and the visual palace. 

Neurodivergent Memory

Based on the description of memory, can you see why memory and attention can be harder for ADHD/Autistic people? When we have more difficulty filtering out which sensory information to pay attention to, our sensory registry bin is often pulling for our attention! With hundreds of things pulling for our attention, working memory (in short-term memory) is often impacted in ADHD. Using techniques to help our memory system can help with attention and focus. 

Memory Strategies

Following are several strategies that can help a person move information from short-term working memory into long-term memory storage. Below are some helpful strategies: 

Chunking

On average short-term memory can hold between 5-9 pieces of information at one time. By chunking information, your short-term memory can hold more. So, for example, if trying to hold a string of numbers by chunking them into 100s your brain will hold more. Remembering things by categorizing them will have a similar effect as chunking. 

Loci (the Memory Palace)

This technique helps by making information visual and through placing random and unrelated information into a “cohesive whole”. It involves visualizing a familiar place; it can be the layout of a house, a shop, or a “palace.” Imagine yourself depositing concept-images that you want to remember and placing them around the place. For example, if you’re imaging a grocery list. Visualize the room, and then imagine items on your grocery list and place them around the room. This one takes a bit of practice to get used to, but becomes easier and more effective the more you practice (not ideal for people with Aphantasia). This Ted Talk explains memory palaces more.

Create a Song, Jingle, or Rhyme

Similar to the memory palace and other visualizations; this can help us remember complex or unrelated items. By putting it into a “cohesive whole” by connecting the ideas through a song, jingle, or rhyme. 

Context and State-Dependent Recall

Research on memory has shown that people tend to remember (retrieve) information better when they are in a similar physical/mental/emotional state as they were when they were encoding the information. For example, if you were listening to a song repetitively while studying and could listen to that same song while taking the test this would help you retrieve the information.

The Five Senses

 Using as many of the five senses as possible when studying helps you use more parts of your brain and retain information better. Tactile and kinesthetic (hands-on learning) and visual learning (hands-on learning) can be particularly helpful for many ADHD/Autistic people. 

Elaborative Rehearsing

Also known as deep processing. This is where you connect new information to hold information or reflect on the information deeply by applying it to your life or to a situation you care about. By manipulating the information, playing with it, and linking it to old information, you are helping to encode this information into long-term memory. If you can connect the new information to an area of special interest, it is even more likely to resonate and stick. 

Mnemonics

Acronyms (i.e TGIF or AFK) are a helpful strategy where you are essentially chunking information through linguistics, which helps the information become stored in long-term memory. It also helps with retrieving information for long-term memory. 

Consider your Processing Style

Finally, consider your processing style and how your brain best encodes new information. Perhaps you encode new information best visually (text, visuals, etc.), or perhaps you encode information better when it is provided auditorily. If you encode information better through your auditory system, consider investing in software that translates the text to audio or spend more time listening to audiobooks (click here for a free trial of premium audible).