Sample Memory Journal

Here’s an example of how you might keep a memory journal, based
on the first two entries in my own journal. I have used a more narrative
approach in keeping this journal, though later on, I frequently
broke each daily entry into separate categories, as relevant.
June 28, 2006
Now that I started working on this memory book, I began thinking
about paying attention more and thinking of strategies to better memorize
things when I prepared for a potential quiz in a Native American class I’m
taking. We had about 70 pages of creation stories from different tribes to read,
and the stories had a lot of detail. There were also many unfamiliar names,
overlapping storylines, and other things making it hard to remember. I began
thinking of strategies to make it easier for me to remember and thought about
how these might be applicable for others.
• Read once for the general flow of the story and to enjoy it, though I
might bracket major points to review later. Read the story a second
time a day or two later to more closely notice detail (like names of key
characters, title of the story, what group it refers to) and consciously
notice what seems new to me even though I read it before. Then, a day
or two later, skim over the story, paying particular attention to what I
have underlined.
• To remember something even more precisely, I can create a chart with
several columns that highlight the major points to remember. For example,
for these stories, I might use one column with the name of the
story, a second with the major plot line, a third with the names of key
characters, and a fourth column to note special themes, lessons, my
reactions, and any other thoughts I have about the story.

I also had a conversation about the class with one of the other students,
and she mentioned the difficulty she had remembering the stories. She had
read the stories the day after our weekly class, but then she didn’t remember
what she had read in the class. She didn’t even remember having read the
stories at all. Based on my own experience of reading each story two or three
times—and the last time, the day before the class—her account suggests that
it is better to wait until shortly before you have to remember something and
allow the time to read it by then; or use the multiple reading and review
process I used.
I also recalled how I found it helpful to recall unfamiliar names by not
only seeing them visually, but by saying them over in my mind a few times,
so I would learn the new information through multiple channels.* Another
technique that I found helpful is mentally reviewing what I have read, which
also applies to what I have seen or experienced. I just repeat in my mind or
use self-talk to tell myself what I want to remember. This way I reinforce my
initial information input.
June 29, 2006
As I drove home from school today I began to think of different types of
memory exercises, based on noticing things and paying attention. For example,
these exercises, which I can do by myself or with others, include:
• Looking at cards with multiple images where you have to notice what’s
different.
• Observing a scene closely on a card or in reality; then you see the same
scene again with something removed. Your job is to notice what’s missing.
In turn, this exercise might help you pay attention to what’s there.
• Observing a scene closely as above, except that instead of noticing
what’s missing, you have to notice and identify what has been added
to the scene. Again, another exercise to help in paying attention.
*Though I didn’t yet know about the different aspects of the working memory, this
would be a good example of improving one’s memory by reinforcing it through
rehearsal and repetition, and using both imagery through the visuospatial sortbox
and words through the phonological loop to drive these names into my long-term
memory.

• Imagining yourself taking a series of pictures of the scene; then you
recall as many objects you saw in the scene without looking, and later
check your recollection.
• Having a mental conversation about what you just did or learned;
imagine you are telling yourself or a friend what you just experienced,
or imagine you are a teacher instructing your class.
• Reflecting on what you have learned or your experience, and consider
what it means to you and how you can use this information.
I also thought about some of the main principles of memory and how
they might provide a frame of things to do for the next week. The key ones
are:
• Being well rested and alert (preparatory)
• Paying attention—and paying attention to yourself paying attention
(so you get the information into your working memory)
• Creating keys to help you pay attention (such as name triggers, mnemonics)
• Recording what you are paying attention to, such as through writing
or drawing, to intensify what you are taking in
• Using techniques to make what you have seen or experienced stand
out, such as imagining you are a camera taking pictures of a scene;
imagining you are a tape recorder recording a conversation
• Using associations with what you have seen/read/experienced, such
as images for names, places
• Reviewing what you have taken in
• Participating in activities to reinforce what you have learned
• Prioritizing what you have taken in, so you focus on what is more
important
• Categorizing and grouping what you have learned, so you can better
recall it, since we generally only can take in 7 bits of information (plus
or minus 2) together
• Sharing what you have observed, read about, or experienced with others,
since that intensifies the experience

• Keeping a written record, like this memory journal, to notice what you
remember more effectively and what you don’t, so you can increasingly
apply what works in the future
Similarly, you can develop your own memory journal, where you
record what you experienced and what’s important to you, along
with your ideas on what to do to improve your own memory. You’ll
see many techniques in this book. But as you keep your journal,
you may come up with your own ideas for what you need to better
remember and what you might do to increase your memory power. 68