and why you should leave the phone in the car...
Why would anyone bother to remember a shopping list today when we have access to smart phone cameras. This is a valid and often asked question, but imagine being able to remember every item from a long list, without using a phone or even a written list. This is not only a useful talent it is also an extremely important exercise for improving and preserving brain health. And the techniques used for better encoding and easier recall can be extended from shopping lists to so many other applications.
Whatever the challenge… a presenter wanting to give a faultless speech, a student worried about cramming for exams, a business executive needing to quote reams of corporate data… developing a simple list memory skill can extend way beyond shopping lists. And especially for anyone concerned at preserving or improving brain health, perhaps post trauma or recovering from stroke or illness or simply getting on in years, these simple exercises can indeed be life-changing.
So, a standard first challenge is to recall every item on a shopping list, starting with, say 10 or 20 items, but easily extending this to many more. At first you might wish to write out the list and take a photo… but leave that in the car or at home; very soon, you’ll be able to form the mental images necessary to not even write the list down. [I personally remember from a list on the back of the pantry door that everyone in the family adds to] Of course, this memory exercise is not designed just for fun or to show off to friends and family, although you can! Memorizing vs. reading a list involves several cognitive processes and a brief overview of what actually is happening in the brain with lists includes:
Encoding: In memory training, this is the most important part of the process of initially learning and processing the information. As you create your shopping list, your brain encodes the items relative to a reference “key list” and their associated details (e.g. quantity, brand) into short-term memory.
Short-Term Memory (STM): The short-term memory is responsible for holding a small amount of information for a short duration. In the case of a shopping list, your brain temporarily stores the items while you are actively thinking about them. When using the key list encoding system, the duration can be extended to wherever the need lies.
Rehearsal: To transfer information from short-term memory to long-term memory, rehearsal is typically involved, where for some, repeating the items on the list or mentally visualizing them can help reinforce the memory traces in the brain. That said, when one is familiar with their own reference key list system, it comes down to rapid visualisation, such that once a mental image is formed it can be readily repeated in the mind’s eye and the need for rehearsal is negated.
Association: With visualisation, this is how mental images form and are locked in. Linking items on the list with cues, categories etc can enhance memory. For example, associating items in the same category or mentally placing them in specific locations in a familiar store can make retrieval easier.
Attention: Your ability to focus on creating and recalling the list is influenced by attention. If you're distracted or not paying sufficient attention when encoding, it may affect your ability to remember the items later. With a little practice, when first forming the list, this is where better encoding helps.
Executive Functions: Planning and organizing the items on the list involve executive functions of the brain. These functions, located in the frontal lobes, help you manage multiple tasks, set goals, and control impulses, all of which are crucial for creating and recalling a shopping list.
Long-Term Memory (LTM): For the items to be remembered beyond the immediate context, they need to be transferred to long-term memory. This involves more permanent changes in the neural connections of the brain. When using a key list, the memory time can easily be extended to suit.
Retrieval: When you're at the store and need to recall the items on your list, the brain retrieves the stored information from long-term memory. Effective retrieval becomes easy once you have your encoding technique mastered, when you can quickly recall any item at will in any order on the list.
Of course, among the most important considerations for brain health are regular physical exercise, a healthy diet and plenty of sleep; then once the listing techniques of memory are mastered, the benefits can be extrapolated into all areas and make a huge difference in life. Happy shopping!
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