This exercise will help increase your powers of observation.
Look at a scene in front of you that has a lot of different things in
it. These can be different objects, people who are mostly stationery (i.e.,
sitting down, not a bustling crowd), scenery, etc. Or use a picture of such
a scene. Then, stare at this scene for about a minute, and as you do,
imagine you are taking a picture of it, as if your mind is a camera taking
a snapshot. As you do so, notice as many things about the scene as you
can. Pay attention to forms, colors, the number of objects or people there,
the relationship between things, etc.
Then, look away from that scene, and try to recreate it as accurately
as possible in your mind’s eye. As when you really looked at the scene,
notice the forms, colors, number of objects or people, and the relationship
between things.
Next, to check your accuracy, without looking back, write down a
list of what you saw in as much detail as possible.
Finally, rate your accuracy and your completeness by rating your
observations. To score your level of accuracy, designate each accurate observation
with a 2. Score each inaccurate observation with a 1. Score
each invented observation with a 2. Then, tally up your score and note
the result. To score your level of completeness, estimate the total number
of observations you think were possible in the scene and divide by the
number of observations you made, to get your completeness score. As you
continue to practice with this exercise, you’ll find your score for both
accuracy and completeness should go up. 72
26 Nisan 2011 Salı
Using Clear Memory Pictures or Recordings to Improve Your Memory
Another way to pay closer attention is to make a sharp mental picture
or recording of the person, place, or event you want to remember.
This process will also help you with the second phase of the
memory retention process, where you encode this information using
visual imagery or sounds. But this first phase is what picks up the
information in the first place, much like using a camera or a cassette.
A major factor in poor remembering is that often we don’t make
this picture or recording very well. As a result, we may think we
remember what we have seen, but we don’t. Courtroom witnesses,
for example, often recall an event inaccurately, although they may
be positive they are correct. Accordingly, before you can recall or recognize
something properly in the retrieval stage of the process, you
first must have a clear impression of it.
One way to do this, once you are paying careful attention, is to
think of yourself as a camera or cassette recorder, taking in completely
accurate pictures or recordings of what you are experiencing.
As you observe and listen, make your impressions like pictures or
tape recordings in your mind.
It takes practice to develop this ability, and the following exercises
are designed to help you do this. At first, use these exercises to
get a sense of how well you already remember what you see. Then,
as you practice, you’ll find you can remember more and more details.
The underlying principle of these exercises is to observe some
object, person, event, or setting to take a picture, or listen to a conversation
or other sounds around you. Then, turn away from what
you are observing or stop listening, and recall what you can. Perhaps
write down what you recall. Finally, look back and ask yourself:
‘‘How much did I remember? What did I forget? What did I recall
that wasn’t there?’’
At first, you may be surprised at how bad an observer or listener
you are. But as you practice, you’ll improve—and your skill at remembering
will carry over into other situations, because you’ll automatically start making more accurate memory pictures or recordings
in your mind.
An ideal way to use these techniques is with a mental awareness
trigger. Whenever you use that trigger, you will immediately imagine
yourself as a camera or recorder and indelibly impress that scene on
your mind for later recall.
The next three exercises are designed to give you some practice
in perceiving like a camera or cassette recorder in a private controlled
setting. The fourth exercise is one you can use in any situation to
perceive more effectively.
or recording of the person, place, or event you want to remember.
This process will also help you with the second phase of the
memory retention process, where you encode this information using
visual imagery or sounds. But this first phase is what picks up the
information in the first place, much like using a camera or a cassette.
A major factor in poor remembering is that often we don’t make
this picture or recording very well. As a result, we may think we
remember what we have seen, but we don’t. Courtroom witnesses,
for example, often recall an event inaccurately, although they may
be positive they are correct. Accordingly, before you can recall or recognize
something properly in the retrieval stage of the process, you
first must have a clear impression of it.
One way to do this, once you are paying careful attention, is to
think of yourself as a camera or cassette recorder, taking in completely
accurate pictures or recordings of what you are experiencing.
As you observe and listen, make your impressions like pictures or
tape recordings in your mind.
It takes practice to develop this ability, and the following exercises
are designed to help you do this. At first, use these exercises to
get a sense of how well you already remember what you see. Then,
as you practice, you’ll find you can remember more and more details.
The underlying principle of these exercises is to observe some
object, person, event, or setting to take a picture, or listen to a conversation
or other sounds around you. Then, turn away from what
you are observing or stop listening, and recall what you can. Perhaps
write down what you recall. Finally, look back and ask yourself:
‘‘How much did I remember? What did I forget? What did I recall
that wasn’t there?’’
At first, you may be surprised at how bad an observer or listener
you are. But as you practice, you’ll improve—and your skill at remembering
will carry over into other situations, because you’ll automatically start making more accurate memory pictures or recordings
in your mind.
An ideal way to use these techniques is with a mental awareness
trigger. Whenever you use that trigger, you will immediately imagine
yourself as a camera or recorder and indelibly impress that scene on
your mind for later recall.
The next three exercises are designed to give you some practice
in perceiving like a camera or cassette recorder in a private controlled
setting. The fourth exercise is one you can use in any situation to
perceive more effectively.
Using a Physical Trigger or Motion to Keep Your Attention Focused
To keep yourself from drifting off while you are listening to something
or to keep your mind from wandering while you are observing
or experiencing something, you can use the trigger you have created
or any gesture or physical signal to remind yourself to pay attention
to what you are hearing or seeing.
For example, every 20 or 30 seconds, click your fingers softly,
move a toe, or move another part of your body as a reminder. Once
you decide on the trigger, practice this signal to make the association
with paying attention by repeatedly making this gesture and after
that focus your attention on something. Then, that gesture or motion
will become your trigger to pay attention.
After a while, should your attention drift away, simply repeat
the trigger to bring you back to attention again.
or to keep your mind from wandering while you are observing
or experiencing something, you can use the trigger you have created
or any gesture or physical signal to remind yourself to pay attention
to what you are hearing or seeing.
For example, every 20 or 30 seconds, click your fingers softly,
move a toe, or move another part of your body as a reminder. Once
you decide on the trigger, practice this signal to make the association
with paying attention by repeatedly making this gesture and after
that focus your attention on something. Then, that gesture or motion
will become your trigger to pay attention.
After a while, should your attention drift away, simply repeat
the trigger to bring you back to attention again.
Creating a Memory Trigger to Increase Your Ability to Focus
When you’re in a situation where it’s particularly important to remember
something, you can remind yourself to pay close attention
by using a ‘‘memory trigger.’’ This trigger can be almost any type of
gesture or physical sign—such as bringing your thumb and forefinger
together, clasping your hands so your thumbs and index finger
create a spire, or raising your thumb. Or you could use a mental
statement to remind yourself to pay attention. Whatever signal you
choose, it’s designed to remind you that it’s now time to be especially
alert and listen or watch closely, so you’ll remember all you can. If
you already have a signal you like, use that, or use the following
exercise to create this trigger.
Get relaxed, perhaps close your eyes. Then, ask yourself this question:
‘‘What mental trigger would I like to use to remind myself to pay attention?’’
Notice what comes into your mind. It may be a gesture, a physical
movement, a mental image, or a word or phrase you say to yourself.
Choose that as your trigger.
Now, to give power to this trigger, make the gesture or movement or
let this image or word appear in your mind. Then, as you make this
gesture or observe the image or word, repeatedly use this gesture for a
minute or two, and as you do, say to yourself with increasing intensity:
‘‘I will pay attention now. I will be very alert and aware, and I will lock
this information in my memory so I can recall it later.’’ This process of
using the gesture and paying attention will associate the act of paying
attention with the gesture.
Later (either the same day or the following day if you are beginning
this exercise at night), practice using this trigger in some real-life situations.
Find three or more times when you are especially interested in
remembering something, and use your trigger to make yourself more
alert. For example, when you see something you would especially like to
remember (such as someone on the street, a car on the road, etc.), use
your trigger to remind you to pay attention to it. Afterwards, when whatever
you have seen is gone, replay it mentally in as much detail as possible
to illustrate how much you can remember when you really pay attention.
Initially, to reinforce the association with the sign you have created,
as you make this gesture, repeat the same words to yourself as in your
concentration exercises: ‘‘I will pay attention now. I will be very alert and
aware, and I will lock this information in my memory so I can recall
it later.’’ Then, look or listen attentively to whatever it is you want to
remember.
Repeat both the meditation and the real-life practice for a week to
condition yourself to associate the action you want to perform (paying
attention) with the trigger (raising your thumb, etc.). Once this association
is locked in, continue to use the trigger in real life. As long as you
continue to regularly use the trigger, you don’t need to continue practicing
the exercise, since each time you use the trigger, your attention will be on
high alert.
Then, any time you are in an important situation where you want
to pay especially careful attention (such as a staff meeting or a cocktail
party with prospective clients), use your trigger, and you’ll become more
attentive and alert.
something, you can remind yourself to pay close attention
by using a ‘‘memory trigger.’’ This trigger can be almost any type of
gesture or physical sign—such as bringing your thumb and forefinger
together, clasping your hands so your thumbs and index finger
create a spire, or raising your thumb. Or you could use a mental
statement to remind yourself to pay attention. Whatever signal you
choose, it’s designed to remind you that it’s now time to be especially
alert and listen or watch closely, so you’ll remember all you can. If
you already have a signal you like, use that, or use the following
exercise to create this trigger.
Get relaxed, perhaps close your eyes. Then, ask yourself this question:
‘‘What mental trigger would I like to use to remind myself to pay attention?’’
Notice what comes into your mind. It may be a gesture, a physical
movement, a mental image, or a word or phrase you say to yourself.
Choose that as your trigger.
Now, to give power to this trigger, make the gesture or movement or
let this image or word appear in your mind. Then, as you make this
gesture or observe the image or word, repeatedly use this gesture for a
minute or two, and as you do, say to yourself with increasing intensity:
‘‘I will pay attention now. I will be very alert and aware, and I will lock
this information in my memory so I can recall it later.’’ This process of
using the gesture and paying attention will associate the act of paying
attention with the gesture.
Later (either the same day or the following day if you are beginning
this exercise at night), practice using this trigger in some real-life situations.
Find three or more times when you are especially interested in
remembering something, and use your trigger to make yourself more
alert. For example, when you see something you would especially like to
remember (such as someone on the street, a car on the road, etc.), use
your trigger to remind you to pay attention to it. Afterwards, when whatever
you have seen is gone, replay it mentally in as much detail as possible
to illustrate how much you can remember when you really pay attention.
Initially, to reinforce the association with the sign you have created,
as you make this gesture, repeat the same words to yourself as in your
concentration exercises: ‘‘I will pay attention now. I will be very alert and
aware, and I will lock this information in my memory so I can recall
it later.’’ Then, look or listen attentively to whatever it is you want to
remember.
Repeat both the meditation and the real-life practice for a week to
condition yourself to associate the action you want to perform (paying
attention) with the trigger (raising your thumb, etc.). Once this association
is locked in, continue to use the trigger in real life. As long as you
continue to regularly use the trigger, you don’t need to continue practicing
the exercise, since each time you use the trigger, your attention will be on
high alert.
Then, any time you are in an important situation where you want
to pay especially careful attention (such as a staff meeting or a cocktail
party with prospective clients), use your trigger, and you’ll become more
attentive and alert.
Learning to Pay Attention
The following exercises are designed to help you pay closer attention
to what you do.
to what you do.
Pay Attention!!!
Pay Attention!!!
One reason many people have trouble remembering something is
that they don’t make a clear picture of what they want to remember,
because they don’t pay enough attention in the beginning. The crucial
first step to remembering anything is to PAY ATTENTION. You
have to first take in the information in order to put it in your shortterm
or working memory and later transfer it to your long-term
memory.
Naturally, you can remember all sorts of things without being
particularly attentive, as unconsciously you are absorbing information
all the time and much of this stays with you, even if you are
unaware of it. But, this casual absorption of information can be a hitor-
miss proposition. While you may take in much of this information
unconsciously and may later remember things you didn’t realize you
had even learned, to improve your memory you have to consciously
pay attention. This approach is sometimes referred to as being ‘‘mindful,’’
as opposed to operating on automatic.
Certainly, you want to continue to keep most everyday processes
in your life automatic, since you need to do this to move through
everyday life; you can’t try to pay close attention to everything you
do, since this will slow you down. Yet at the same time, you can
become more aware of what you are doing on automatic and you
can focus more closely on some usually automatic activities. Then,
you can better remember what you want to remember, such as the
names of people you meet at a business mixer or trade show.
One reason many people have trouble remembering something is
that they don’t make a clear picture of what they want to remember,
because they don’t pay enough attention in the beginning. The crucial
first step to remembering anything is to PAY ATTENTION. You
have to first take in the information in order to put it in your shortterm
or working memory and later transfer it to your long-term
memory.
Naturally, you can remember all sorts of things without being
particularly attentive, as unconsciously you are absorbing information
all the time and much of this stays with you, even if you are
unaware of it. But, this casual absorption of information can be a hitor-
miss proposition. While you may take in much of this information
unconsciously and may later remember things you didn’t realize you
had even learned, to improve your memory you have to consciously
pay attention. This approach is sometimes referred to as being ‘‘mindful,’’
as opposed to operating on automatic.
Certainly, you want to continue to keep most everyday processes
in your life automatic, since you need to do this to move through
everyday life; you can’t try to pay close attention to everything you
do, since this will slow you down. Yet at the same time, you can
become more aware of what you are doing on automatic and you
can focus more closely on some usually automatic activities. Then,
you can better remember what you want to remember, such as the
names of people you meet at a business mixer or trade show.
Pay Attention!!!
Pay Attention!!!
One reason many people have trouble remembering something is
that they don’t make a clear picture of what they want to remember,
because they don’t pay enough attention in the beginning. The crucial
first step to remembering anything is to PAY ATTENTION. You
have to first take in the information in order to put it in your shortterm
or working memory and later transfer it to your long-term
memory.
Naturally, you can remember all sorts of things without being
particularly attentive, as unconsciously you are absorbing information
all the time and much of this stays with you, even if you are
unaware of it. But, this casual absorption of information can be a hitor-
miss proposition. While you may take in much of this information
unconsciously and may later remember things you didn’t realize you
had even learned, to improve your memory you have to consciously
pay attention. This approach is sometimes referred to as being ‘‘mindful,’’
as opposed to operating on automatic.
Certainly, you want to continue to keep most everyday processes
in your life automatic, since you need to do this to move through
everyday life; you can’t try to pay close attention to everything you
do, since this will slow you down. Yet at the same time, you can
become more aware of what you are doing on automatic and you
can focus more closely on some usually automatic activities. Then,
you can better remember what you want to remember, such as the
names of people you meet at a business mixer or trade show.
One reason many people have trouble remembering something is
that they don’t make a clear picture of what they want to remember,
because they don’t pay enough attention in the beginning. The crucial
first step to remembering anything is to PAY ATTENTION. You
have to first take in the information in order to put it in your shortterm
or working memory and later transfer it to your long-term
memory.
Naturally, you can remember all sorts of things without being
particularly attentive, as unconsciously you are absorbing information
all the time and much of this stays with you, even if you are
unaware of it. But, this casual absorption of information can be a hitor-
miss proposition. While you may take in much of this information
unconsciously and may later remember things you didn’t realize you
had even learned, to improve your memory you have to consciously
pay attention. This approach is sometimes referred to as being ‘‘mindful,’’
as opposed to operating on automatic.
Certainly, you want to continue to keep most everyday processes
in your life automatic, since you need to do this to move through
everyday life; you can’t try to pay close attention to everything you
do, since this will slow you down. Yet at the same time, you can
become more aware of what you are doing on automatic and you
can focus more closely on some usually automatic activities. Then,
you can better remember what you want to remember, such as the
names of people you meet at a business mixer or trade show.
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