Post on 12-May-2020
Memory Strategies for the 21st Century
Kathryn Kilpatrick M.A. CCC/SLP
www.memoryfitnessmatters.com
kathryn@memoryfitnessmatters.com
THE BIGGER PICTURE
O Goal: Independence
O Short term memory issues jeopardize safety
O Independence + safety = Quality of Life
O Use of strategies
O Does not reduce your ability to recall
O Need to counteract your automatic pilot
O Essential when focus is reduced
O Update and modify
Memory Fitness Matters Copyright 2014 2
HECTIC SCHEDULES
O May not hear what was said
O Things move quickly
O Miss depth of interactions
O Miss joy – delight and wonder
O Internal life decreases when on auto pilot
O Boosts stress hormones
O Seduction is often the adrenaline rush
Memory Fitness Matters Copyright 2014 3
FIRST STEP IS TO KNOW YOURSELF
__ Have too many thoughts running around in your mind?
__ Find it hard to concentrate on one thing at a time?
__ Start working and unable to remember what you were going to say or do next?
__ Have trouble sustaining a peaceful night’s sleep?
__ Find it hard to enjoy relaxing times?
Memory Fitness Matters Copyright 2014 4
MANAGING YOUR BUSY LIFE
O Choose better ways to start /end your day
O Assess your ability to set boundaries
O When stresses increase – decide an action plan and be proactive
O Notice when you have an attitude shift
O Create mini time outs - unplug
O Slow down, pause and linger
Memory Fitness Matters Copyright 2014 5
MEMORY FRUSTRATIONS
O Time consuming
O Hurtful and embarrassing
O Impacts self esteem
O Can increase moodiness and difficult behaviors
O May have impact on overall health
O Increases fear of what lies ahead
Memory Fitness Matters Copyright 2014 6
YOUR INTERFERENCES
O Attitude and automatic wording
O Listening skills need to be sharpened
O Do too many things at the same time
O Environmental preferences may be distracting
O Hurrying from task to task
O Operating on automatic pilot
O Do things when tired or bored or upset
O Complications if hearing and vision loss
Memory Fitness Matters Copyright 2014 7
IMPACT OF 21st CENTURY
O Information overload replaced information scarcity
O Little training on how to handle
O Make unnecessary mistakes, lost opportunities and less effective
O Poor listening cost corporations millions of dollars and stresses employees
O Often sleep less, exercise less, snack more
O Skim the surface
Memory Fitness Matters Copyright 2014 8
WHAT IS IN YOUR MEMORY TOOLBOX?
O Use your prime time
O Repeat – repeat – repeat
O Visualize
O Write
O Record
O Verify – verify – verify
O Explore new strategies and assess what needs updated or revised
Memory Fitness Matters Copyright 2014 9
CONSIDER
O Boundaries are essential
O Let others know what you need to hear better or recall information
O Be alert to overload and express what you need
O When stressed, put a backup system into place
O Create a routine for ongoing memory glitches
Memory Fitness Matters Copyright 2014 10
COMMON PROBLEMS
O Location - give it a home
O Words - substitute/draw/gesture
O Names - repeat, ask questions, use long term memory, lighten up!!!!
O Jokes – read several times. Repeat the pun line
Relax – stress only makes it harder to recall
Memory Fitness Matters Copyright 2014 11
STRATEGIES
O Organize and reduce clutter
O Consider the OHIO principle – ONLY HANDLE IT ONCE
O About being present - not skimming surface
O Use a memory log for more than appointments
O Storage, medical information or lifestyle care plan preferences
Memory Fitness Matters Copyright 2014 12
THINK ABOUT…..
O Record details
O Sent text or email or leave voicemail
O Write down where you parked – sticky notes
O Leave a note where kept item for long time telling new location
O Word finding
O PEOPLE - repeat and get more of the story
O THINGS - describe, gesture, explain
Memory Fitness Matters Copyright 2014 13
BUSY + MULTITASK = OVERLOAD
O Does not promote good listening O Scatters your attention O Focus more on what next O Not in present moment O Details get missed O Time wasted retracing steps O Creates unrealistic expectations O Life gets out of balance O Nothing good comes from running ourselves
into the ground
Memory Fitness Matters Copyright 2014 14
TASK SWITCHING OR MULTITASKING??
O Impacts relationships
O Decreases creativity
O Learning less flexible
O Impacts sleep, fitness, nutrition and posture
O Even 2 second interruptions interferes with train of thought
O More mistakes: not doing the right thing or doing the wrong thing
Memory Fitness Matters Copyright 2014 15
RESEARCH ON MULTITASKING
O Eventually harder to concentrate for long periods of time
O Heavy multitasking more susceptible to interferences from irrelevant stimuli
O Perform worse on task switching ability
O Distracted by everything
O Boosts levels of stress-related hormones
O Dr. Hallowell contends relentless chatter from devices dilutes mental powers
Memory Fitness Matters Copyright 2014 16
PROCESS – UNDERSTAND REMEMBER
O More than 50% of students grades 7-12 consuming 2 types of media at the same time
O Recent study Carnegie Mellon : kindergarten students distracted by highly decorated classroom. Gazes more likely wander off task and test scores lower.
O Physician training programs: prefer less flashy graphics
Memory Fitness Matters Copyright 2014 17
TOO MANY START-UP MOMENTS
O Irrelevant stimuli leads to pursue random thoughts
O Abandon primary focus
O Leads to errors of omission
O Perform incorrect action
O Not perform correct action
O Decreases ability to shift quickly
Memory Fitness Matters Copyright 2014 18
STRATEGIES
O Create an environment with less distractions
O Learn to say no – set time limit
O Better estimate your time
O Deadline to return to original task
O Keep tabs on what doing
O Increase chunking time
O Set specific time
O Jumping around – stop increasing it
Memory Fitness Matters Copyright 2014 19
MORE STRATEGIES
O Attention wandering – take notes
O Take time – notice and recheck
O Frequent moments of silence and breathing
O Need stop loss measures
O Note where you left off
O Note your thoughts of problem or next steps if need leave task
Memory Fitness Matters Copyright 2014 20
BENEFITS OF TECHNOLOGY
O Excellent source for upgrading your memory fitness program
O Increases long distance communication and connection opportunities
O Enlarges your circle and supports curiosity and creativity
O Offers the opportunity when have limitations to remain involved, connected and learning or relaxing
Memory Fitness Matters Copyright 2014 21
ETIQUETTE AWARENESS
O A common complaint yet requests ignored
O Need pay attention where you are and what surrounds you
O Assess the parameters of the situation - safety
O Set boundaries - ask for what you need
O How would you like to be treated?
O What do you value?
O What role model are you providing?
Memory Fitness Matters Copyright 2014 22
IDENTIFY DISTRACTIONS O Noise
O Clutter
O Conversations
O Worry
O Discomfort
O Chronic worry, anger, fear, tension
O Frustration
O Guilt
O New ideas
O Electronic devices
O Electronic glitch
O Ping of email etc.
O Unopened mail
O Talk programs
Memory Fitness Matters Copyright 2014 23
SINGLE - POINTED FOCUS
O No radio while driving
O Just eat – not reading or TV
O Just read the paper
O If mind wanders, bring it back to task
O Spending time with younger generations not rushing from one activity to the other
O Creating time to linger
Memory Fitness Matters Copyright 2014 24
LIGHTEN UP!
O Humor, laughter – great for stress relief
O Adults laugh much less than children
O Find what tickles your funny bone
O Exercise those smile muscles
O Fake it till you make it
O Bring a smile to someone else’s face
O Take yourself less seriously
Memory Fitness Matters Copyright 2014 25
YOUR MEMORY FITNESS PLAN
O WHAT DO YOU DO TO KEEP YOUR BRAIN CHALLENGED?
_______________________________________
O Research promotes taking it up a notch
O Unplug from your automatic pilot
O Learn to be good company for yourself
O Find something to wake up for
Memory Fitness Matters Copyright 2014 26
UPGRADE YOUR MEMORY FITNESS ROUTINE
Reading
O read aloud
O new subject matter
O retell
Playing cards
O teach someone
O play with new partners
Hobby
O learn new techniques
O teach someone
Puzzles
O try a different kind
O fill in with your non-dominant hand
Memory Fitness Matters Copyright 2014 27
YOUR WORKOUT PROGRAM
Need to think while doing the activity
O Playing cards, doing puzzle, word games
Do a familiar activity a new way
O Drive a different route
O Use your other hand
O Mow lawn in a different pattern
Memory Fitness Matters Copyright 2014 28
YOUR WORKOUT PROGRAM Makes you think in a new way
O Learn a new dance step
O Present the opposite opinion
O Reorganize a storage area
Ongoing learning process
O New hobby
O Use other options on electronic device
O Study a subject of interest
Memory Fitness Matters Copyright 2014 29
YOUR WORKOUT PROGRAM Physical activity
O Do a new form of exercise
O Do it with a group
O Take more steps
Socially interactive
O Group trips
O Take class
O Internet groups
O Social media
Memory Fitness Matters Copyright 2014 30
HOW MANY CAN YOU NAME?
O Animals
O Last names
O States that border a body of water
O Things larger than a suitcase
O Places you would like to visit
O Things that are in your garage
O Streets within a mile of your home
O Countries in Europe
Memory Fitness Matters Copyright 2014 31
WORD RETRIEVAL PRACTICE game TABOO
THERMOS CANNOT USE
O Bottle
O Hot
O Cold
O Lunch box
O Drinks
QUARTET CANNOT USE
O Bottle
O Hot
O Foursome
O Barbershop
O Music
O Group Singers
Memory Fitness Matters Copyright 2014 32
FIND THE COMMON WORD
O horse fly paper
O crab __________ ______ sauce
O stage _________ _______ man
O rain _________ ______ tail
O scatter ________ ______ wash
O flat ________ ______ ball
Memory Fitness Matters Copyright 2014 33
NAME RECALL
O Pay attention + notice .. notice
O Ask for a repetition - spelling - nickname
O Link it to your long term memory
O Create a name rhyme
O Ask questions and be curious
O Use it in the conversation
O Repeat it at the end
O Use nametags
Memory Fitness Matters Copyright 2014 34
USE YOUR STRATEGIES
ERRANDS
O Stop at the ATM
O Get an oil change
O Drop off laundry
O Pick up birthday card
O Order a pizza
O Mow the lawn
WORD RECALL
O Rooster
O Post office
O Pediatrician
O Train
O Puddle
O Checkbook
Memory Fitness Matters Copyright 2014 35
BRAIN TEASERS
NAME THE CANDY
O Superman’s favorite hangout
O Round flotation device
O Cannot hold onto anything
O Nut happy
O Two female pronouns
UNSCRAMBLE WORDS Use ONLY 3 syllables
O FRAS SAS FUL SA
O ON GLE LEM ADE
O AL WIN RY CAV
Memory Fitness Matters Copyright 2014 36
TRY NEW THINGS
ALL world
T4224T
MONTH
MONTH
DEW
MIND MATTER
RAGNISIN
HOUR HOUR OPENING
Memory Fitness Matters Copyright 2014 37
TAKE ON A CHALLENGE
COMPLETE PATTERN
O 0 ½ 1½ 3 5 7½ ___
O April August December February _____
USE 3 TO MAKE A WORD
O DI IT POS IVE
O AL WIN RY CAV
O FRAS SAS SA FUL
O CO NY BAL TER
Memory Fitness Matters Copyright 2014 38
GET OUT OF YOUR COMFORT ZONE
Make list in different categories
O places visited, least favorite foods, best gifts
Observation game for day – helps attention
O what people are wearing, anything green
Go a different way – good for spatial memory
O different side streets, different order in store
Change it up – brain needs get in gear
O use your other hand, eat dessert first
Memory Fitness Matters Copyright 2014 39
MOTIVATION
IS WHAT GETS YOU STARTED.
HABIT
IS WHAT KEEPS YOU GOING.
JIM RYUH
Memory Fitness Matters Copyright 2014 40
Kathryn Kilpatrick M.A. CCC/SLP
www.memoryfitnessmatters.com
O Memory Fitness Toolkit and Brain Teasers
O Memory coach for those with mild cognitive impairment and early onset Alzheimer’s disease or related dementias
O Memory fitness and successful aging programs for all ages
O Private geriatric communication consultantions
O Memory Fitness blogs with tips and Eldercare blogs
O Cable TV programs “Memory Matters” for ALL Ages on YouTube with corresponding blogs on multitasking, dementia, caregiver support and more…… Visit www.memoryfitnessmatters.com for links
Memory Fitness Matters - Copyright 2014 41