From the Guidelines
To address memory changes at work, prioritize practical strategies over "brain-training" programs, as evidence suggests these programs do not produce reliable improvements in "real-world" cognitive skills. When considering ways to improve memory at work, it's essential to focus on methods that have a direct, practical application.
- Implementing a detailed planner or digital calendar to track appointments and deadlines can be beneficial, as it helps organize tasks and reduce forgetfulness.
- Creating organized to-do lists, breaking tasks into manageable steps, and using reminders for important information can also improve productivity and reduce stress related to memory issues.
- Establishing a consistent workspace organization system is crucial to reduce time spent searching for materials, thereby optimizing work efficiency.
- Taking brief mental breaks every 90 minutes can help maintain cognitive function, as prolonged focus without rest can lead to decreased productivity and memory retention.
- Adopting memory techniques such as visualization or association can improve information retention by making the information more meaningful and thus easier to recall.
- Maintaining physical health through regular exercise, adequate sleep (7-8 hours nightly), and a balanced diet rich in omega-3 fatty acids, antioxidants, and B vitamins is essential, as these factors significantly support brain function and overall health 1.
- Staying hydrated throughout the workday is also vital, as even mild dehydration can impair cognitive performance, leading to difficulties in concentration and memory. If memory issues persist or worsen despite these interventions, it is crucial to consult a healthcare provider to rule out underlying medical conditions that might require specific treatment.
From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
Memory Changes at Work
To address memory changes at work, it's essential to understand the factors that influence working memory performance.
- Various factors such as intelligence, gender, age, personality, mental illnesses/medical conditions, dieting, craving, stress/anxiety, emotion/motivation, stereotype threat, temperature, mindfulness training, practice, bilingualism, musical training, altitude/hypoxia, sleep, exercise, diet, psychoactive substances, and brain stimulation can affect working memory performance 2.
- Working memory can be conceptualized as a limited resource that is distributed flexibly among all items to be maintained in memory, with the quality rather than the quantity of working memory representations determining performance 3.
Strategies for Improving Working Memory
Several strategies can help improve working memory:
- Efficient suppression of no longer relevant memory contents (inhibition) and revising the current contents of the memory (updating) are crucial factors in memorizing 4.
- Mindfulness training, practice, and exercise can have a positive impact on working memory performance 2.
- Getting adequate sleep and maintaining a healthy diet can also support working memory function 2.
Neurological Basis of Working Memory
Research has shown that working memory depends on reverberating circuits within the prefrontal cortex and other cortical areas, as well as intracellular signals and protein dephosphorylation 5.
- The prefrontal cortex is necessary for directing thought and planning action, and working memory lies at the core of many simple and high-level cognitive functions 5.
- Functional imaging studies have identified the neuronal substrates underlying basic operations in working memory, including mnemonic selection, updating, rehearsal, and coping with interference 6.