Memory Strategies for the 21 Century - Lakeside Ohio...Memory Strategies for the 21st Century...
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Memory Strategies for the 21 st Century Kathryn Kilpatrick M.A. CCC/SLP www.memoryfitnessmatters.com [email protected]
Transcript of Memory Strategies for the 21 Century - Lakeside Ohio...Memory Strategies for the 21st Century...
Memory Strategies for the 21st Century
Kathryn Kilpatrick M.A. CCC/SLP
www.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
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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
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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?
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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?
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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FIND THE COMMON WORD
O horse fly paper
O crab __________ ______ sauce
O stage _________ _______ man
O rain _________ ______ tail
O scatter ________ ______ wash
O flat ________ ______ ball
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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
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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
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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
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TRY NEW THINGS
ALL world
T4224T
MONTH
MONTH
DEW
MIND MATTER
RAGNISIN
HOUR HOUR OPENING
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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
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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
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MOTIVATION
IS WHAT GETS YOU STARTED.
HABIT
IS WHAT KEEPS YOU GOING.
JIM RYUH
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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
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