Memory: Why We Forget and What Actually Helps

Introduction

We all experience memory lapses, from misplacing keys to walking into a room and forgetting why we’re there. It can feel frustrating, even alarming. But according to neuroscientist Charan Ranganath, forgetting is the brain’s default behavior and it's entirely normal. The human brain doesn’t have boundless storage, so forgetting helps prioritize what's truly meaningful.

1. Forgetting Is Not a Bug - It’s a Feature

,Our brains constantly encounter a flood of information. While we may become aware of many of these details momentarily, most aren’t stored unless they seem important. Think of memory like packing for a trip. You don’t take everything, you only take what you’ll need.

This efficiency can backfire when we forget things we do care about, like keys or conversations. That happens to everyone.

2. Common Memory Traps and Smart Fixes

Losing Your Keys?

This is a case of interference - you’ve made so many memory traces of “where I put my keys” that your brain gets overloaded.
Solution: Designate one consistent spot for your keys. Build the habit, problem solved.

Walking Into a Room and Forgetting Why

This happens because memory is tied to context. Leaving your office creates an “event boundary” or a mental reset making it easy to lose a thought when entering a new room.
Trick: Mentally rehearse what you need to do in the destination environment while still in the original one. For example, imagine yourself in the kitchen finding your glasses. It sets up the memory in advance.

3. Hacks to Harden Your Memory

  • Make guesses before learning: Guessing, even incorrectly, when learning something new for example, a Spanish phrase creates an emotional hook, making the right answer more memorable.
  • Write it: Handwriting something down helps embed it better in memory than typing (this one is tough for me as I dislike paper).
  • Memory palaces and melodies: Techniques like the method of loci (imagining info placed in familiar spatial maps like a castle) or turning content into a song can significantly boost recall.

4. Supplements & Brain Games: Do They Work?

  • Turmeric (Curcumin) shows modest evidence of improving working memory or the ability to hold information briefly.
  • Phosphatidylserine, a neuron membrane component, has some trials indicating memory benefits in certain groups but more research is needed.
  • Crossword puzzles and similar mentally engaging hobbies may be linked to a lower risk of dementia, although it’s unclear whether the puzzles cause the benefit or if people with better memories tend to pursue them.

5. The Real Game Changer: Sleep

  • In a study, participants who slept after reading an emotional story retained significantly more of it even four years later than those who stayed awake.
  • Sleep is fundamental for memory consolidation stabilizing new memories. Short-term sleep after learning matters across countless studies.
  • Conversely, poor sleep is a known risk factor for cognitive decline and dementia.

6. Let Your Brain Do the Work

Your brain doesn’t need constant stimulation. Taking breaks or going for a walk after learning gives your mind space to consolidate those memories.

Physical exercise isn’t a memory cure-all, but it provides overall mental sharpness and long-term protection against cognitive decline (especially later in life) and also improves sleep quality.

7. Stop Multitasking and Start Paying Attention

Memory requires attention. If you want to lock in important moments like a picnic with family, mindfully immerse in the details: sights, sounds, feelings. That’s the first step to creating a strong, lasting memory.

Conclusion: Your Memory Isn’t Failing You, It’s Doing Its Job

  • Forgetting isn’t a symptom, it’s a feature that helps your brain manage information overload.
  • Tools like dedicated spots, mental rehearsal, retrieval practice, storytelling, and mindful immersion can boost retention.
  • For meaningful improvements: prioritize sleep, allow for mental downtime, stay physically active, and pay attention to what matters most.

All information for this article was based on Science Vs Podcast - Memory: How to Boost It and was written while listening to the wonderful Wendy Zuckerman.

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