10 ms·

Ask HN: What lifestyle choices have led to improved cognitive function/memory?

67 points by jarbus 4y ago

I’ve got a terrible memory compared to some people I know, and am looking for ways to improve general memory, not with something like Anki

forgotmypw17 4y ago
Abandoning a sleep schedule and allowing myself to sleep as much or as little as I want whenever I want, as much as possible.
LewisVerstappen 4y ago
This is anecdotal, but I've found SRS to improve my general memory & recall as well (not just whatever I have flashcards for).
- timoteostewart 4y ago
  SRS = spaced repetition system https://en.wikipedia.org/wiki/Spaced_repetition https://en.wikipedia.org/wiki/Spaced_repetition
codegladiator 4y ago
Writing things down/Maintaining a journal
clintonwoo 4y ago
Quitting my job did wonders for me. After years of hard working it takes it's toll on the mind. This may or may not be an advisable plan though Sleep is incredibly important also. Earplugs and a face mask help with sleep in disrupting conditions.
- ilrwbwrkhv 4y ago
  Same. Quitting and working on my own small projects are such a joy.
  - dorkwood 4y ago
    How do you fund your lifestyle, if you don't mind me asking?
    - ilrwbwrkhv 4y ago
      I had savings from my vested RSUs which I received working for a rising company. Then I turned into an angel investor and made some good money which should last me for a while. I still can't retire but I will deal with it a bit later. To retire I would need 39_600_000 dollars.
      - dorkwood 4y ago
        To retire you need 39 million dollars? I've determined that I need about 1.5 million. We must live under very different circumstances.
        ilrwbwrkhv 4y ago
        My calculation is 100_000 per month * 12 * 33 (3% safe withdrawal). What's yours?
- bergenty 4y ago
  Does quitting your job improve cognition though? Anecdotally I think so. Stress and anxiety are the worst things you can do to your mind so I’m always better at conversations on my frequent sabbaticals.
  - clintonwoo 4y ago
    Yes I agree with this. It's the level of stress that takes a toll on the brain. We need considerable time off to heal, probably more time off than the average person is currently taking.
animal_spirits 4y ago
Exercise definitely has helped me accelerate my mental sharpness and I would recommend running or swimming if possible, otherwise weight lifting would help too.
ddingus 4y ago
Good sleep is #1 by a mile. Stress reduction and or getting hold of and managing down an over demandng job is #2 Be sure and play! #3 easy. For #2, walking, good diet, good match of working hours to life and people who matter.
arunc 4y ago
HRV breathing has improved my memory and cognition.
- wainstead 4y ago
  Had to look this up… here’s a starting point: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/
akhmatova 4y ago
The basic everyone else mentioned (sleep, diet) + minimizing negative influences: especially alcohol (which mess heavily with both sleep and digestion), negative thought patterns and ... negative people. Sleep conditions matter also -- it needs to be quiet, restful sleep, with the windows open if at all possible. Cutting down on screen time (i.e. this thing you're looking at right now), in favor of book time, or just-about-anything-time if its happening, you know, outdoors and in beautiful scenery, helps also.
arieswar 4y ago
Exercise, specifically following powerlifting programs. It makes me tired so I can sleep without stressing over what I need to accomplish work during the next day. It also makes me crave healthier food. It's a feedback loop, and it makes me sharper mentally. If I skip 1-2 days, I immediately notice the negative effects by the end of the week: cloudy thoughts, less motivation, etc. Powerlifting also gives me goals to work towards; PRs on certain lifts. It's replaced my cravings for MMOs which I've spent too much of my life playing - It's feels like I'm the character and I'm constantly working on improving my real life stats.
- volkfish55 4y ago
  Can you share what programs to look into to start powerlifting?
  - kimburgess 4y ago
    Stronglifts 5x5 is really nice for simplicity. Its pattern of continuous, small progression is great for feedback and that feeling of reward. If you can, get someone to help teach you proper form when you start. It’s much easier to learn once, without needing to break bad habits.
  - dmarchand90 4y ago
    I strongly urge you to either hire a trainer to go over form or, at least, carefully watch some YouTube videos on form. Weight lifting is a wonderful form of exercise and probably the safest when done correctly. However, it's really easy to hurt yourself if you lift too much in the wrong way. My quick advice is (1) go light at first [nobody cares how much you lift] (2) go slowly and try to feel tension in the correct muscles for the exercise if you don't know which muscles you should be feeling you should look it up (3) go over form very carefully with videos or a trainer
    - wainstead 4y ago
      Gotta 2x this comment: hire a trainer. It’s changed my life. You are accountable to someone who is invested in seeing you make progress and get better. Because I work out three times a week my life is better on multiple fronts, including my concentration and coding. Two years on I’m down 27 pounds and can do push-ups. I have never been able to do push-ups.
ldjkfkdsjnv 4y ago
Keto diet made me very energetic and sharp. But I lost alot of weight and was worried about long term health effects
- marginalia_nu 4y ago
  I experienced this back when I did keto as well. Usually I probably have something like subclinical ADHD or something. I'm not sure I actually got smarter, but I felt extremely lucid.
1001101 4y ago
For me: diet (vitamins, algae oil, a little creatine), sleep (tracked), exercise (HIIT), reading (non-fiction - help build your vocab/mental maps), dual-n-back. There are other tricks that I have heard of like the 'memory palace' [1], or mindfulness meditation, but those I don't think really worked for me personally, YMMV. Have always been interested in nootropics, but I'm a dot the i's cross the t's kind of person, so haven't had anything to do with those. [1] https://en.wikipedia.org/wiki/Method_of_loci https://en.wikipedia.org/wiki/Method_of_loci
- jfim 4y ago
  The method of loci doesn't work really well for people who have aphantasia, which I believe is more common for software engineers than the general population.
  - eurasiantiger 4y ago
    I find that hard to believe.
    - jfim 4y ago
      Which part do you find hard to believe? That people with aphantasia can have a hard time with the method of loci, or that aphantasia is more common for software engineers than in the general population?
      - deleted 4y ago
        [deleted]
      - eurasiantiger 4y ago
        That aphantasia is more common for software engineers than in the general population.
        jfim 4y ago
        Well, there's a paper from 2020 that suggests that people with aphantasia are more likely to be working in a scientific or mathematical occupation: https://doi.org/10.1016/j.cortex.2020.04.003 https://doi.org/10.1016/j.cortex.2020.04.003 Anecdotally, one can also search for engineer on the aphantasia subreddit to find many threads with engineers chiming in.
King-Aaron 4y ago
Along with a greater focus on my diet and exercise, I found deleting facebook off my phone certainly improved my focus throughout the day. I didn't realise how often I impulsively doom scrolled until I removed it.
eurasiantiger 4y ago
Completely removing all alcohol, coffee and tobacco consumption from my life. I still consume caffeine and nicotine. I’ve found that my cognition is improved by them; in the case of nicotine, I might just as well have regular pauses from work, though. Coffee and tobacco, however, contain a host of other psychoactives which tend to bring about an easily distracted, impulsive frame of mind. So many impulse buys are connected to a craving for the bitter, MAO-inhibiting alkaloids in coffee and tobacco smoke… it’s good for the economy, but not for your bank roll.
- ChaitanyaSai 4y ago
  What's a good easy way to get caffeine without coffee?
  - dharma1 4y ago
    I like green tea (powered matcha has more caffeine than regular green tea), I guess you also have things like mate and energy drinks
  - eurasiantiger 4y ago
    Green tea, or just taking a (split) caffeine pill. Black tea, however, contains considerable amounts of tannins which have similar psychoactive effects as the MAOIs in coffee.
  - doggwalker 4y ago
    If you really want to save money, Walmart brand Stay Awake caffeine pills are 80 200mg tablets for a few bucks. I split them in 4 so it is like 320 50mg servings for a few bucks. The best thing about caffeine pills is you can actually know how much caffeine you are getting. I limit myself to 100-200mg a day. I wouldn't even want to know what I use to take drinking coffee but it was quite a bit. I will just drink coffee now as a treat.
- bergenty 4y ago
  Alcohol for sure but I need something to look forward to at the end of the day. I exercise, have a great family and lots of hobbies I enjoy but it’s not enough of a release.
rootsudo 4y ago
Diet, 2-3 hour exercise daily (cardio I've found is best) and disabling notifications - I find that if I don't work out, I internet more and cell phone browse. Also core friends and people to "hang out with" you'd be surprised how much you get sucked up by just the Internet and meta of it. With the 2-3 hour of daily cardio and diet changes, most of my issues disappeared - inability to focus, irritability, fear of missing out and it helped analyze things in my life e.g. am I in the right place/environment? Really makes you wonder.
jasfi 4y ago
Good diet, exercise, getting enough sleep, yoga, mental math.
JetAlone 4y ago
Having more adventures. There's plenty good that can be done by trying out some routines and input chemicals, but at the end of the longest day, what memory is there in a forgettable life? A good adventure is sort of like a mnemonic, we encode stuff very well in stories. So in much of what we do, we ought to make an adventure of it.
p0d 4y ago
I'm 50 now and deliver cloud training. The discipline of passing one or two more difficult tech certifications a year gets my brain pumping. It's surprising what information the brain can store. When studying intensely I do 45 minutes study, 15 minutes rest. I have also observed anecdotally that information gets consolidated in your brain overnight. Finally, I have also observed some people have exceptional memories, like my wife. She is just wired better than me in this regard. My stance is to look after what you got, not worry about comparison too much.
Borrible 4y ago
Since you are not these people you think to have a better memory than you, shouldn't you first try to figure out why you should have the same memory as you think "some" people have, and then what the reasons might be that you don't? By the way, how do you know that these others have a better memory? Anecdotes and subjective impressions? Apart from that, there is nothing better for an otherwise mentally and physically healthy person than moderate sleep, moderate exercise and a balanced diet. Disclaimer: If your memory has suddenly deteriorated, you'd better talk to a doctor. In combination with other symptoms, this can be an indication of mental and physical illness. Oh, and never ever just take for granted what some stranger writes on some random newsboard.
- jarbus 4y ago
  Mostly anecdotes. My girlfried and I maintain a very similar schedule, yet she remembers details from months ago from events that I need to be reminded even happened. Books too, I'll read an entire book and really struggle to recall more than a few details that stuck out the most. In general, I know that my memory could be a lot better than it is. Sleep is fine, exercise is decent, and diet... well that could be improved. Thanks for the response!
nano9 4y ago
Stopping alcohol and stimulant use almost entirely. The way I see it, psychoactive substances induce different modalities of thinking. The fewer modalities we have, the better preserved are our memories. Unfortunately, I am an obligate coffee drinker. I find that need it to keep pace with work, so I am not running optimally under my own framework, but it's a locally bound sacrifice I make. To try to keep "modalities" stable, I just drink much less and only at a specific hour in the morning, and with food to slightly decrease uptake. It's a work in progress, but it has helped tremendously, specifically with memory.
- eternalban 4y ago
  > The fewer modalities we have, the better preserved are our memories. That's an interesting idea. By this hypothesis, [method] actors should have abysmal memories but is that true?
  - nano9 4y ago
    To complicate matters, [method] actors might be better adapted for that sort of mental exercise than the average individual. I have the strong suspicion that method acting would adversely affect my memory, though. It would be an interesting experiment, if someone could devise one!
hdjjhhvvhga 4y ago
Biking to and from work every day; continue biking the same distance during the pandemic.
keiferski 4y ago
I know you said that you aren't looking for something like Anki, but: if you want to improve your general memory, there is really no better method than spaced repetition. It doesn't need to be Anki or even a software program; the Leitner system, for example, just uses basic flash cards. https://en.wikipedia.org/wiki/Leitner_system https://en.wikipedia.org/wiki/Leitner_system I liken a spaced repetition system to any other tool that helps you improve basic functions. For example, while you could brush your teeth using your finger, it's infinitely more efficient with a toothbrush and even better with an electric toothbrush. It's just a tool to accomplish a particular physical task (in your case, improving your memory), so why not pick the best tool? Otherwise, I've read a lot about the benefits of blueberries. And you really can't go wrong with sleep.
- jbaudanza 4y ago
  Yes! I’ve had the same experience with spaced-repetition. I’ve used Memrise.com to learn a large set of Korean vocab words. I’ve found it’s improved my general recall ability, not just for things I’ve scheduled into a spaced-repetition program. It’s like the program trains my brain on how to recall things, and then I can use that skill on anything. I’ve also found that if I slack off my training schedule, my general recall ability gets worse too. Also, alcohol for sure impacts my memory. I find even one drink will make it harder to recall things
- jarbus 4y ago
  I found myself resorting to memory-palace-like approaches when doing anki in the past, which almost felt like cheating. I didn't keep up with Anki, but definitely felt my ability to remember new vocabulary improved as I learned new words. I don't recall general recall improving, but maybe that comes later down the line. Sleep/exercise has been fine, diet could use some work. Maybe another crack at spaced repetition is the answer.
type0 4y ago
Exercise, be in nature, travel, play physical sport, prepare healthier food, make sure you get enough sleep in a well ventilated room; abstain from alcohol/drugs, develop better routines; minimize distractions in your workplace and home, seek inspiration in other areas (new hobbies etc), pick some books (not self help) that are relevant to your work and hobbies, try to see at things from a different perspective; stop engaging with energy vampires (be it your relatives or colleagues)
al_borland 4y ago
Sleep and exercise are big, as mentioned. There are also various memory tricks. For instance, the people who memorize decks of cards assign each number/suit to something, then develop a scene in their head that goes with the cards. So maybe they see a red banana flying over a purple rainbow, and that would mean the 4 of spades comes after the 6 of hearts... or whatever it may be. Another thing is changing up locations. Make your locations interesting and novel and you'll be able to recall stuff you learned in various locations. I remember once I listened to an audiobook while on a long walk. When I tried to recall things, I would remember where I was on the walk, and that would remind me what the content was I was trying to remember. It was wild. I find physical books help for that as well. They give context of where you are in the book instead of just a percentage. Spaced repetition is another thing. Going over the stuff over and over again, over a period of time (days, weeks) helps to lock it in.
wainstead 4y ago
A number of the ideas here are given chapters in “Search Inside Yourself.” For learning/remembering things try the free “Learning How to Learn” on Coursera. It builds on a lot of cognitive science research and is only four weeks.
rayiner 4y ago
Cutting out sugar as much as possible.
lurker137 4y ago
Don’t forget to drink enough water
doggwalker 4y ago
IMO you probably just have an average memory but you are comparing yourself to people with incredible memories. I think of Magnus Carlsen holding 10 chess games in his head and doing it perfect enough to beat everyone he was playing against. Of course, that is extreme but there are many people who have above average memories. I am spot on with hydration, sleep, cardio, weightlifting but I don't think any of this really makes my memory better. Mood and energy but not memory. The only thing I have found that makes my memory better is trying to memorize things like a daily exercise. Learning another language is really the way to go.
wizzerking 4y ago
Neurocognitive effects of melatonin treatment in healthy adults and individuals with Alzheimer’s disease and insomnia: A systematic review and meta-analysis of randomized controlled trials https://www.sciencedirect.com/science/article/pii/S0149763421001974 https://www.sciencedirect.com/science/article/pii/S014976342... I take melatonin for sleep, but this article was why I continue
dontbenebby 4y ago
Quit drinking, eat more salad, try to stick to drinks like espresso rather than massive coffees, treat allegies so you get decent sleep rather than focus on paying someone by the hour to recite your traumas. Weed helps too -- specifically sativas high in CBG and limonene seem to help with concentration issues that stem from anxiety or depression, paired with indicas high in Myrcene in the evening. (CBD is kind of useless.)
tomjakubowski 4y ago
For me, lots of training in heart rate zone 2, preferably hiking on steep terrain. I shoot for 4 hours a week, I'd like to get 5 or 6. It may help you sleep better (and in less time) too.
peanut_worm 4y ago
Going on an intense hike usually helps me focus for a few days. It feels like taking out the trash for your brain. It gives you some time where you don’t need to focus on anything. I am sure running does the same thing for a lot of people but I live in a suburb and that is too overstimulating for me.
wufufufu 4y ago
Getting rid of my phone entirely. Although now I cannot do this because I have on-call for work. Does anyone have recommendations for a phone that is as well-manufactured and reliable as an iPhone but without data capabilities?
- nacho0asd 4y ago
  There's modern Nokia feature phones with LTE (which if you live in the US it's a must even if you don't want a data connection). Of course they aren't built with such nice materials like newer iPhones but they are well reliable.
- jcrash 4y ago
  I've heard really good things about sunbeam wireless phones. I'm switching to a cheap flip phone for a while and depending on how it goes I think I'll upgrade to one of theirs eventually
stvnbn 4y ago
Daily meditation has had a great impact on my focus on task during the day
kody 4y ago
Completely quitting alcohol. I don't know if it's an age thing, but a single glass of wine will guaranteed drop my cognitive function the next day. It sucks to quit, but sucks less than living in permanent brain fog.
warrenm 4y ago
Good sleep Good diet Moderate exercise/physical activity Plenty of basic fluids (especially water) Interacting with nature (hikes, gardening, even mowing your lawn (sans being tethered to a phone for a podcast or Pandora)) Read more Use a screen less Explain to others what you're learning/interested in Converse with other humans face to face often
st-34-lth 4y ago
Fasting. Look it up.
AnimalMuppet 4y ago
One thing for me was paying attention to what I ate, and what my brain did after I ate it. I found that some things would slam my brain anywhere from 15 minutes to 2 hours after I ate them. My mind did better if I stopped (or at least reduced) eating those things.
stefantalpalaru 4y ago
Keto. The improvements are so big that I'm bitter about not figuring it out earlier.
JoshCole 4y ago
Even if you close your eyes, you would still know where your monitors are, where your keyboard is, where your laptop is, and so on. You would know where your bed was. Where the table where you eat sat and the number of chairs around it. If you want to have a better memory, put things into the part of you that handles remembering where objects are in the spaces you occupy. To do that you need to be able to encode information into objects and decode objects back into information. You also need to put the encoded information in storage - a spatial context. Once you've written an object to this spatial storage, you can read it back out again by remembering that space. You can also move through the space in a predetermined way. Your mind will recall the other objects you told it were in that space. So you'll see them there as you move through the space. There is literally a part of your mind dedicated to handling this type of spatial association. You will need to practice it so you can build connections to it so your memory can improve from it. You can get an MRI and see the difference between people who practice this technique and those who don't, because they have more connections to this region than those who aren't winning memory competitions. The trouble is that the encoding and decoding step are hard to learn. You'll be really slow at doing that part until you practice it a lot. You've probably heard of this technique of memorization by using your spatial memory. This is the method of loci or the memory palace technique. It was once more well known that it is now. Writing and reading supplanted it as the dominant way to memorize things.
- JoshCole 4y ago
  To give a bit more contrast - a lot of the other methods people are sharing will definitely help your memory. Getting enough sleep is important. So is eating well. Yet if your goal is to improve your memory to an extreme - like lets say, fully memorizing every word in a large book or being able to recite a number to ten thousand places or being able to be repeat back card for card fifty two cards in a row - what you need isn't just to be rested and healthy. You need actual technique. The comparison I would use is sports. Yes - if you want to be good at sports, you should be in peak shape. However, being in peak shape is only a part of the solution. You also need the proper technique.
_uy6i 4y ago
This is easier said than done, but here goes: 1) exercise. 6 days a week (2 good cardio days, two stretchy (Pilates/yoga), and two sports/outside/weights) 2) eat healthily a) 90% plant no carb plant based (salads etc) 10% whatever you want. Extremely limited drugs (alcohol) (like once a month) 3) adequate sleep ( #1 and # 2 help a lot) 4) spend at least an hour a day outside (bike to work, have lunch in the park, go for a walk) 5) use your calendar to create time for yourself 6) challenge yourself to learn new things that do not come easy I’ll to you (for many of the people that are stem oriented here, that means dancing and watercolors) 7) put your phone away
- morninglight 4y ago
  8) don't get old.
gridwin 4y ago
getting 10 pm to 6 am sleep, some things are that simple, life in general is much much better, for one I hardly get irritated about small things like I used to.

67 points by jarbus 4y ago

I’ve got a terrible memory compared to some people I know, and am looking for ways to improve general memory, not with something like Anki

forgotmypw17 4y ago

Abandoning a sleep schedule and allowing myself to sleep as much or as little as I want whenever I want, as much as possible.

LewisVerstappen 4y ago

This is anecdotal, but I've found SRS to improve my general memory & recall as well (not just whatever I have flashcards for).

timoteostewart 4y ago
SRS = spaced repetition system https://en.wikipedia.org/wiki/Spaced_repetition https://en.wikipedia.org/wiki/Spaced_repetition

codegladiator 4y ago

Writing things down/Maintaining a journal

clintonwoo 4y ago

Quitting my job did wonders for me. After years of hard working it takes it's toll on the mind. This may or may not be an advisable plan though Sleep is incredibly important also. Earplugs and a face mask help with sleep in disrupting conditions.

ilrwbwrkhv 4y ago
Same. Quitting and working on my own small projects are such a joy.
- dorkwood 4y ago
  How do you fund your lifestyle, if you don't mind me asking?
  - ilrwbwrkhv 4y ago
    I had savings from my vested RSUs which I received working for a rising company. Then I turned into an angel investor and made some good money which should last me for a while. I still can't retire but I will deal with it a bit later. To retire I would need 39_600_000 dollars.
    - dorkwood 4y ago
      To retire you need 39 million dollars? I've determined that I need about 1.5 million. We must live under very different circumstances.
      - ilrwbwrkhv 4y ago
        My calculation is 100_000 per month * 12 * 33 (3% safe withdrawal). What's yours?
bergenty 4y ago
Does quitting your job improve cognition though? Anecdotally I think so. Stress and anxiety are the worst things you can do to your mind so I’m always better at conversations on my frequent sabbaticals.
- clintonwoo 4y ago
  Yes I agree with this. It's the level of stress that takes a toll on the brain. We need considerable time off to heal, probably more time off than the average person is currently taking.

animal_spirits 4y ago

Exercise definitely has helped me accelerate my mental sharpness and I would recommend running or swimming if possible, otherwise weight lifting would help too.

ddingus 4y ago

Good sleep is #1 by a mile. Stress reduction and or getting hold of and managing down an over demandng job is #2 Be sure and play! #3 easy. For #2, walking, good diet, good match of working hours to life and people who matter.

arunc 4y ago

HRV breathing has improved my memory and cognition.

wainstead 4y ago
Had to look this up… here’s a starting point: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/

akhmatova 4y ago

The basic everyone else mentioned (sleep, diet) + minimizing negative influences: especially alcohol (which mess heavily with both sleep and digestion), negative thought patterns and ... negative people. Sleep conditions matter also -- it needs to be quiet, restful sleep, with the windows open if at all possible. Cutting down on screen time (i.e. this thing you're looking at right now), in favor of book time, or just-about-anything-time if its happening, you know, outdoors and in beautiful scenery, helps also.

arieswar 4y ago

Exercise, specifically following powerlifting programs. It makes me tired so I can sleep without stressing over what I need to accomplish work during the next day. It also makes me crave healthier food. It's a feedback loop, and it makes me sharper mentally. If I skip 1-2 days, I immediately notice the negative effects by the end of the week: cloudy thoughts, less motivation, etc. Powerlifting also gives me goals to work towards; PRs on certain lifts. It's replaced my cravings for MMOs which I've spent too much of my life playing - It's feels like I'm the character and I'm constantly working on improving my real life stats.

volkfish55 4y ago
Can you share what programs to look into to start powerlifting?
- kimburgess 4y ago
  Stronglifts 5x5 is really nice for simplicity. Its pattern of continuous, small progression is great for feedback and that feeling of reward. If you can, get someone to help teach you proper form when you start. It’s much easier to learn once, without needing to break bad habits.
- dmarchand90 4y ago
  I strongly urge you to either hire a trainer to go over form or, at least, carefully watch some YouTube videos on form. Weight lifting is a wonderful form of exercise and probably the safest when done correctly. However, it's really easy to hurt yourself if you lift too much in the wrong way. My quick advice is (1) go light at first [nobody cares how much you lift] (2) go slowly and try to feel tension in the correct muscles for the exercise if you don't know which muscles you should be feeling you should look it up (3) go over form very carefully with videos or a trainer
  - wainstead 4y ago
    Gotta 2x this comment: hire a trainer. It’s changed my life. You are accountable to someone who is invested in seeing you make progress and get better. Because I work out three times a week my life is better on multiple fronts, including my concentration and coding. Two years on I’m down 27 pounds and can do push-ups. I have never been able to do push-ups.

ldjkfkdsjnv 4y ago

Keto diet made me very energetic and sharp. But I lost alot of weight and was worried about long term health effects

marginalia_nu 4y ago
I experienced this back when I did keto as well. Usually I probably have something like subclinical ADHD or something. I'm not sure I actually got smarter, but I felt extremely lucid.

1001101 4y ago

For me: diet (vitamins, algae oil, a little creatine), sleep (tracked), exercise (HIIT), reading (non-fiction - help build your vocab/mental maps), dual-n-back. There are other tricks that I have heard of like the 'memory palace' [1], or mindfulness meditation, but those I don't think really worked for me personally, YMMV. Have always been interested in nootropics, but I'm a dot the i's cross the t's kind of person, so haven't had anything to do with those. [1] https://en.wikipedia.org/wiki/Method_of_loci https://en.wikipedia.org/wiki/Method_of_loci

jfim 4y ago
The method of loci doesn't work really well for people who have aphantasia, which I believe is more common for software engineers than the general population.
- eurasiantiger 4y ago
  I find that hard to believe.
  - jfim 4y ago
    Which part do you find hard to believe? That people with aphantasia can have a hard time with the method of loci, or that aphantasia is more common for software engineers than in the general population?
    - deleted 4y ago
      [deleted]
    - eurasiantiger 4y ago
      That aphantasia is more common for software engineers than in the general population.
      - jfim 4y ago
        Well, there's a paper from 2020 that suggests that people with aphantasia are more likely to be working in a scientific or mathematical occupation: https://doi.org/10.1016/j.cortex.2020.04.003 https://doi.org/10.1016/j.cortex.2020.04.003 Anecdotally, one can also search for engineer on the aphantasia subreddit to find many threads with engineers chiming in.

King-Aaron 4y ago

Along with a greater focus on my diet and exercise, I found deleting facebook off my phone certainly improved my focus throughout the day. I didn't realise how often I impulsively doom scrolled until I removed it.

eurasiantiger 4y ago

Completely removing all alcohol, coffee and tobacco consumption from my life. I still consume caffeine and nicotine. I’ve found that my cognition is improved by them; in the case of nicotine, I might just as well have regular pauses from work, though. Coffee and tobacco, however, contain a host of other psychoactives which tend to bring about an easily distracted, impulsive frame of mind. So many impulse buys are connected to a craving for the bitter, MAO-inhibiting alkaloids in coffee and tobacco smoke… it’s good for the economy, but not for your bank roll.

ChaitanyaSai 4y ago
What's a good easy way to get caffeine without coffee?
- dharma1 4y ago
  I like green tea (powered matcha has more caffeine than regular green tea), I guess you also have things like mate and energy drinks
- eurasiantiger 4y ago
  Green tea, or just taking a (split) caffeine pill. Black tea, however, contains considerable amounts of tannins which have similar psychoactive effects as the MAOIs in coffee.
- doggwalker 4y ago
  If you really want to save money, Walmart brand Stay Awake caffeine pills are 80 200mg tablets for a few bucks. I split them in 4 so it is like 320 50mg servings for a few bucks. The best thing about caffeine pills is you can actually know how much caffeine you are getting. I limit myself to 100-200mg a day. I wouldn't even want to know what I use to take drinking coffee but it was quite a bit. I will just drink coffee now as a treat.
bergenty 4y ago
Alcohol for sure but I need something to look forward to at the end of the day. I exercise, have a great family and lots of hobbies I enjoy but it’s not enough of a release.

rootsudo 4y ago

Diet, 2-3 hour exercise daily (cardio I've found is best) and disabling notifications - I find that if I don't work out, I internet more and cell phone browse. Also core friends and people to "hang out with" you'd be surprised how much you get sucked up by just the Internet and meta of it. With the 2-3 hour of daily cardio and diet changes, most of my issues disappeared - inability to focus, irritability, fear of missing out and it helped analyze things in my life e.g. am I in the right place/environment? Really makes you wonder.

jasfi 4y ago

Good diet, exercise, getting enough sleep, yoga, mental math.

JetAlone 4y ago

Having more adventures. There's plenty good that can be done by trying out some routines and input chemicals, but at the end of the longest day, what memory is there in a forgettable life? A good adventure is sort of like a mnemonic, we encode stuff very well in stories. So in much of what we do, we ought to make an adventure of it.

p0d 4y ago

I'm 50 now and deliver cloud training. The discipline of passing one or two more difficult tech certifications a year gets my brain pumping. It's surprising what information the brain can store. When studying intensely I do 45 minutes study, 15 minutes rest. I have also observed anecdotally that information gets consolidated in your brain overnight. Finally, I have also observed some people have exceptional memories, like my wife. She is just wired better than me in this regard. My stance is to look after what you got, not worry about comparison too much.

Borrible 4y ago

Since you are not these people you think to have a better memory than you, shouldn't you first try to figure out why you should have the same memory as you think "some" people have, and then what the reasons might be that you don't? By the way, how do you know that these others have a better memory? Anecdotes and subjective impressions? Apart from that, there is nothing better for an otherwise mentally and physically healthy person than moderate sleep, moderate exercise and a balanced diet. Disclaimer: If your memory has suddenly deteriorated, you'd better talk to a doctor. In combination with other symptoms, this can be an indication of mental and physical illness. Oh, and never ever just take for granted what some stranger writes on some random newsboard.

jarbus 4y ago
Mostly anecdotes. My girlfried and I maintain a very similar schedule, yet she remembers details from months ago from events that I need to be reminded even happened. Books too, I'll read an entire book and really struggle to recall more than a few details that stuck out the most. In general, I know that my memory could be a lot better than it is. Sleep is fine, exercise is decent, and diet... well that could be improved. Thanks for the response!

nano9 4y ago

Stopping alcohol and stimulant use almost entirely. The way I see it, psychoactive substances induce different modalities of thinking. The fewer modalities we have, the better preserved are our memories. Unfortunately, I am an obligate coffee drinker. I find that need it to keep pace with work, so I am not running optimally under my own framework, but it's a locally bound sacrifice I make. To try to keep "modalities" stable, I just drink much less and only at a specific hour in the morning, and with food to slightly decrease uptake. It's a work in progress, but it has helped tremendously, specifically with memory.

eternalban 4y ago
> The fewer modalities we have, the better preserved are our memories. That's an interesting idea. By this hypothesis, [method] actors should have abysmal memories but is that true?
- nano9 4y ago
  To complicate matters, [method] actors might be better adapted for that sort of mental exercise than the average individual. I have the strong suspicion that method acting would adversely affect my memory, though. It would be an interesting experiment, if someone could devise one!

hdjjhhvvhga 4y ago

Biking to and from work every day; continue biking the same distance during the pandemic.

keiferski 4y ago

I know you said that you aren't looking for something like Anki, but: if you want to improve your general memory, there is really no better method than spaced repetition. It doesn't need to be Anki or even a software program; the Leitner system, for example, just uses basic flash cards. https://en.wikipedia.org/wiki/Leitner_system https://en.wikipedia.org/wiki/Leitner_system I liken a spaced repetition system to any other tool that helps you improve basic functions. For example, while you could brush your teeth using your finger, it's infinitely more efficient with a toothbrush and even better with an electric toothbrush. It's just a tool to accomplish a particular physical task (in your case, improving your memory), so why not pick the best tool? Otherwise, I've read a lot about the benefits of blueberries. And you really can't go wrong with sleep.

jbaudanza 4y ago
Yes! I’ve had the same experience with spaced-repetition. I’ve used Memrise.com to learn a large set of Korean vocab words. I’ve found it’s improved my general recall ability, not just for things I’ve scheduled into a spaced-repetition program. It’s like the program trains my brain on how to recall things, and then I can use that skill on anything. I’ve also found that if I slack off my training schedule, my general recall ability gets worse too. Also, alcohol for sure impacts my memory. I find even one drink will make it harder to recall things
jarbus 4y ago
I found myself resorting to memory-palace-like approaches when doing anki in the past, which almost felt like cheating. I didn't keep up with Anki, but definitely felt my ability to remember new vocabulary improved as I learned new words. I don't recall general recall improving, but maybe that comes later down the line. Sleep/exercise has been fine, diet could use some work. Maybe another crack at spaced repetition is the answer.

type0 4y ago

Exercise, be in nature, travel, play physical sport, prepare healthier food, make sure you get enough sleep in a well ventilated room; abstain from alcohol/drugs, develop better routines; minimize distractions in your workplace and home, seek inspiration in other areas (new hobbies etc), pick some books (not self help) that are relevant to your work and hobbies, try to see at things from a different perspective; stop engaging with energy vampires (be it your relatives or colleagues)

al_borland 4y ago

Sleep and exercise are big, as mentioned. There are also various memory tricks. For instance, the people who memorize decks of cards assign each number/suit to something, then develop a scene in their head that goes with the cards. So maybe they see a red banana flying over a purple rainbow, and that would mean the 4 of spades comes after the 6 of hearts... or whatever it may be. Another thing is changing up locations. Make your locations interesting and novel and you'll be able to recall stuff you learned in various locations. I remember once I listened to an audiobook while on a long walk. When I tried to recall things, I would remember where I was on the walk, and that would remind me what the content was I was trying to remember. It was wild. I find physical books help for that as well. They give context of where you are in the book instead of just a percentage. Spaced repetition is another thing. Going over the stuff over and over again, over a period of time (days, weeks) helps to lock it in.

wainstead 4y ago

A number of the ideas here are given chapters in “Search Inside Yourself.” For learning/remembering things try the free “Learning How to Learn” on Coursera. It builds on a lot of cognitive science research and is only four weeks.

rayiner 4y ago

Cutting out sugar as much as possible.

lurker137 4y ago

Don’t forget to drink enough water

doggwalker 4y ago

IMO you probably just have an average memory but you are comparing yourself to people with incredible memories. I think of Magnus Carlsen holding 10 chess games in his head and doing it perfect enough to beat everyone he was playing against. Of course, that is extreme but there are many people who have above average memories. I am spot on with hydration, sleep, cardio, weightlifting but I don't think any of this really makes my memory better. Mood and energy but not memory. The only thing I have found that makes my memory better is trying to memorize things like a daily exercise. Learning another language is really the way to go.

wizzerking 4y ago

Neurocognitive effects of melatonin treatment in healthy adults and individuals with Alzheimer’s disease and insomnia: A systematic review and meta-analysis of randomized controlled trials https://www.sciencedirect.com/science/article/pii/S0149763421001974 https://www.sciencedirect.com/science/article/pii/S014976342... I take melatonin for sleep, but this article was why I continue

dontbenebby 4y ago

Quit drinking, eat more salad, try to stick to drinks like espresso rather than massive coffees, treat allegies so you get decent sleep rather than focus on paying someone by the hour to recite your traumas. Weed helps too -- specifically sativas high in CBG and limonene seem to help with concentration issues that stem from anxiety or depression, paired with indicas high in Myrcene in the evening. (CBD is kind of useless.)

tomjakubowski 4y ago

For me, lots of training in heart rate zone 2, preferably hiking on steep terrain. I shoot for 4 hours a week, I'd like to get 5 or 6. It may help you sleep better (and in less time) too.

peanut_worm 4y ago

Going on an intense hike usually helps me focus for a few days. It feels like taking out the trash for your brain. It gives you some time where you don’t need to focus on anything. I am sure running does the same thing for a lot of people but I live in a suburb and that is too overstimulating for me.

wufufufu 4y ago

Getting rid of my phone entirely. Although now I cannot do this because I have on-call for work. Does anyone have recommendations for a phone that is as well-manufactured and reliable as an iPhone but without data capabilities?

nacho0asd 4y ago
There's modern Nokia feature phones with LTE (which if you live in the US it's a must even if you don't want a data connection). Of course they aren't built with such nice materials like newer iPhones but they are well reliable.
jcrash 4y ago
I've heard really good things about sunbeam wireless phones. I'm switching to a cheap flip phone for a while and depending on how it goes I think I'll upgrade to one of theirs eventually

stvnbn 4y ago

Daily meditation has had a great impact on my focus on task during the day

kody 4y ago

Completely quitting alcohol. I don't know if it's an age thing, but a single glass of wine will guaranteed drop my cognitive function the next day. It sucks to quit, but sucks less than living in permanent brain fog.

warrenm 4y ago

Good sleep Good diet Moderate exercise/physical activity Plenty of basic fluids (especially water) Interacting with nature (hikes, gardening, even mowing your lawn (sans being tethered to a phone for a podcast or Pandora)) Read more Use a screen less Explain to others what you're learning/interested in Converse with other humans face to face often

st-34-lth 4y ago

Fasting. Look it up.

AnimalMuppet 4y ago

One thing for me was paying attention to what I ate, and what my brain did after I ate it. I found that some things would slam my brain anywhere from 15 minutes to 2 hours after I ate them. My mind did better if I stopped (or at least reduced) eating those things.

stefantalpalaru 4y ago

Keto. The improvements are so big that I'm bitter about not figuring it out earlier.

JoshCole 4y ago

Even if you close your eyes, you would still know where your monitors are, where your keyboard is, where your laptop is, and so on. You would know where your bed was. Where the table where you eat sat and the number of chairs around it. If you want to have a better memory, put things into the part of you that handles remembering where objects are in the spaces you occupy. To do that you need to be able to encode information into objects and decode objects back into information. You also need to put the encoded information in storage - a spatial context. Once you've written an object to this spatial storage, you can read it back out again by remembering that space. You can also move through the space in a predetermined way. Your mind will recall the other objects you told it were in that space. So you'll see them there as you move through the space. There is literally a part of your mind dedicated to handling this type of spatial association. You will need to practice it so you can build connections to it so your memory can improve from it. You can get an MRI and see the difference between people who practice this technique and those who don't, because they have more connections to this region than those who aren't winning memory competitions. The trouble is that the encoding and decoding step are hard to learn. You'll be really slow at doing that part until you practice it a lot. You've probably heard of this technique of memorization by using your spatial memory. This is the method of loci or the memory palace technique. It was once more well known that it is now. Writing and reading supplanted it as the dominant way to memorize things.

JoshCole 4y ago
To give a bit more contrast - a lot of the other methods people are sharing will definitely help your memory. Getting enough sleep is important. So is eating well. Yet if your goal is to improve your memory to an extreme - like lets say, fully memorizing every word in a large book or being able to recite a number to ten thousand places or being able to be repeat back card for card fifty two cards in a row - what you need isn't just to be rested and healthy. You need actual technique. The comparison I would use is sports. Yes - if you want to be good at sports, you should be in peak shape. However, being in peak shape is only a part of the solution. You also need the proper technique.

_uy6i 4y ago

This is easier said than done, but here goes: 1) exercise. 6 days a week (2 good cardio days, two stretchy (Pilates/yoga), and two sports/outside/weights) 2) eat healthily a) 90% plant no carb plant based (salads etc) 10% whatever you want. Extremely limited drugs (alcohol) (like once a month) 3) adequate sleep ( #1 and # 2 help a lot) 4) spend at least an hour a day outside (bike to work, have lunch in the park, go for a walk) 5) use your calendar to create time for yourself 6) challenge yourself to learn new things that do not come easy I’ll to you (for many of the people that are stem oriented here, that means dancing and watercolors) 7) put your phone away

morninglight 4y ago
8) don't get old.

gridwin 4y ago

getting 10 pm to 6 am sleep, some things are that simple, life in general is much much better, for one I hardly get irritated about small things like I used to.