**Strengthening memory and concentration without drugs** is the key to achieving success in your personal and professional life and will help you achieve great things. The good news is that without the need for drugs and in the shortest possible time, you can dramatically improve your memory and learning using simple and practical techniques. These techniques are based on scientific and psychological principles and with practice and repetition, they can improve your cognitive abilities. The idea that you need drugs or complicated procedures to have a strong memory is a false belief. Our goal at the Bayat Psychology and Neurofeedback Center is to provide practical and applicable solutions that allow you to improve memory and concentration without drugs in the least amount of time. Stay with us to learn these techniques and take a big step towards success. **4 main keys to strengthen memory and concentration without drugs** If you are in the time of learning new materials, exams, stressful times, you can improve your situation by strengthening memory and concentration without drugs. Of course, aging can also be effective in reducing concentration and memory, and as you age, the need to increase concentration without drugs and strengthen memory without drugs also increases. In fact, anytime you need better cognitive performance is a good time to boost your memory. Attention and concentration problems in school children can be effective in their academic failure. Memory enhancement is a valuable investment that will be useful at all stages of life and help improve the quality of life. You can acquire this skill by knowing and doing the 4 main keys to improving memory and concentration without drugs. Strengthening memory and concentration is an acquired skill that can be improved by practicing and using appropriate strategies. Here we will examine some of these strategies recommended by psychological experts. ### **The first key to strengthening memory and concentration without drugs and by improving lifestyle** - **Adequate sleep:** Lack of sleep strongly affects memory and concentration. Try to get 7-8 hours of quality sleep every night. - **Proper nutrition:** A diet rich in fruits, vegetables, lean proteins and whole grains is essential for brain health. Limit your intake of processed foods, sugar, and unhealthy fats. - **Decreasing sugar consumption:** A diet rich in sugar can lead to memory loss and a decrease in brain volume, especially in the area of ​​the brain that stores short-term memory; lead to - **Regular exercise:** Physical activity increases blood flow to the brain and helps improve cognitive function. At least 30 minutes of moderate exercise is recommended on most days of the week. - **Stress Management:** Chronic stress disrupts memory and concentration. Try stress and anxiety management techniques such as meditation, yoga, and deep breathing. - **Maintaining an appropriate weight:** Several studies have introduced obesity as a risk factor for cognitive decline; That can even lead to insulin resistance and inflammation, both of which can have negative effects on the brain. - **Reduce the consumption of alcoholic beverages:** Excessive consumption of alcoholic beverages can be harmful to your health in various aspects and negatively affect your memory. Repeated bouts of heavy drinking can damage the hippocampus, a part of the brain that plays a vital role in memory. ### **The second key to strengthening memory and concentration without drugs and with mental exercises** - **Intellectual games:** Puzzles, sudoku, crosswords and other intellectual games challenge the brain and help strengthen memory and concentration. - **Using neurofeedback:** Neurofeedback is a non-invasive method that helps a person adjust their brain activity by using brain wave feedback. In this method, by increasing the brain waves related to concentration and decreasing the brain waves related to distraction, they change the conditions in the human's favor. Increasing the focus of exams with neurofeedback is also one of the common ways to improve academic performance. - **Learning a new skill:** Learning a new language, playing an instrument or any other new skill stimulates the brain and creates new neural connections. - **Study:** Regular reading expands vocabulary, increases knowledge and helps strengthen memory. - **Concentration practice:** Focus on an object or sound for a few minutes a day. This exercise helps to improve the ability to concentrate in other areas. ### **The third key of memory improvement techniques without drugs 1. **Communicate information:** By breaking complex information into smaller, more manageable chunks, you help your brain remember them more easily. For example, instead of memorizing the entire poem in one place, memorize each verse separately. 2. **Repetition with intervals:** In this technique, you are asked to repeat some material at increasing intervals. This helps consolidate information in long-term memory. 3. **Creating a mental image:** When you are learning new information; Try to create related mental images with it; So that these memorable images help you remember the information. 4. **Using keywords:** Use the first letters of words to make a meaningful word or phrase. 5. **Mindfulness:** Mindfulness is a state of mind where you focus on your current situation and maintain awareness of your surroundings and feelings. Studies have shown that mindfulness is effective in reducing stress and improving concentration and memory. 6. Active learning (Active Recall): Instead of just reading the material, try to remember and repeat it. This helps to strengthen neural connections related to information. iva test, which is a psychological test to determine the level of attention and hyperactivity disorder in people; It can help you evaluate the current state of your attention and concentration. With this, you can find out what stage you are in and how much effort you need to improve your concentration and memory.