Strategies for Improving Attention, Memory, and Time Management
Attention
Memory
Time Management
Introduce an element of competition with yourself or others to increase interest in and attention to a task
Turn off phones, emails, and other alerts that may distract you
Quiet
Visuals
Limit internal distractions, ensure you aren't hungry, thirsty, or tired
Take Regular breaks
Health
Meditation/Mindfulness/yoga/relaxation/exercise - can help slow a racing brain and improve attention
Don't be negative to yourself if you lose attention, be aware of and challenge negative thoughts
Weekly calendars / wall planners in a place where you can see it and notice it - this can also be useful so you can see how your activities integrate with others you live/work with
Use a Dictaphone/audio recording to make verbal lists before they go out of your mind
Utilise a diary (written/app/computer program) and get in the habit of checking it and adding to it each day
Keep calm - high emotional arousal and stress can make attention and memory problems worse
Fidgeting can increase alertness - fiddle with something (paperclip, jewellery, etc) during a long conversation or meeting
Practice being attentive, set yourself time frames to attend to important tasks, know your own attention time frames
Exercise regularly to boost alertness and attention
Eat well and avoid sugar highs and lows
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Be kind to yourself, give yourself time and remember to ask for help and support if you need to (Identify who your supporters are in advance so you know who to go to if you need to)
Conversations
Repeat under your breath what the other person is saying to help keep your mind on the flow of conversation
Focus on the speaker's mouth, look the speaker in the eye, occasionally repeat what the speaker has said to show them and you that you are listening
In conversations politely ask people to repeat themselves - that's ok
Request that new information / instructions be repeated if you struggle to pay attention - don't be embarrassed to ask
wear ear plugs/defenders
Listen to music (low level, no lyrics, unfamiliar)
Ask people around you to reduce their noise
Use bright colours to attract your attention to a task
Place cue cards in "risk" places to remind you to pay attention
Be aware of visual distractions - keep distracting things out of your line of vision e.g. windows, notice boards, pictures
Find quiet places to work
To-Do Lists - realistically composed lists of tasks that need doing - can tick off when done, developing a sense of control and achievement
Digital lists - "Google Keep", Notepad", "To Do"
Repeating and practicing recall of information e.g. through self-talk will improve likelihood of the information being successfully processed by the working memory and encoded for longer term recall
Create a Visual Cue - pairing a visual task with a visual image will encode the information as a visual and verbal, increasing the likelihood of recalling it later
Mnemonics - condense information and make it easier to remember later e.g. shopping list "S.T.O.P." (Sausages, tomatoes, oranges, potatoes), or remembering the number of items you need then mentally counting down
Problem Solving - working through something systematically e.g. "Where did I put my Keys?" Mentally retrace steps.
Leave Extra Time. Over-estimate time needed if you tend to be late / under-estimate time frames
Make realistic time tables and check if you have a good balance between work / domestic / self-care time and leisure / relaxation time.
Record and time how long tasks take in practice (time estimation exercise and recording a daily schedule help you notice and reflect on this)
Set goals using S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, Timed)
Prioritise - we can't always do everything
Incorporate rewards - both immediate and longer term
Reduce distractions and stay focused
Break larger tasks into smaller chunks
Positive self-talk
Sandwich difficult / un-motivating tasks between more interesting / enjoyable tasks
Develop incentives and rewards for yourself to keep focused and motivated to attend a task