AnnaMarie Houlis
Memory blocks can feel overwhelming or even scary. They can also take a toll on your daily life.
Everyone experiences memory blocks from time to time. Most of the time, they’re not cause for concern. (However, sometimes, a memory block can be a symptom of a more serious cognitive condition.)
Here’s what you should know about memory blocks and their everyday causes—as well as how to muscle through them.
What Is Memory Block (Mental Block)?
If you’re experiencing a memory block, it probably feels like you’re “stuck.” You’re seeing blank space in your mind, no matter how hard you try to think about to something or someone. Maybe it’s on the tip of your tongue, but something is blocking you from remembering it.
A memory block is a psychological barrier. It can cause uncertainty, self-doubt and a whole host of other complicated feelings that take a toll on you. If you experience a memory block while at school or work, for example, it can impede on your productivity or creativity.
Causes of Memory Blocks
If you find yourself feeling forgetful often, it’s best to consult a doctor to determine the cause of your memory blocks.
That said, there’s a whole wealth of potential causes of memory blocks. Most of them are nothing serious. Here are some of the most common (and totally preventable) reasons behind memory blocks.
You’re having some down days.
Depression and anxiety are two mental health conditions that can certainly cause memory blocks. If your mind is distracted by depressive thoughts, it’s easy to feel forgetful. Likewise, if you’re anxious about something (and, hence, maybe fixated on it), it’s super easy to forget about everything else.
You’re feeling frazzled.
Feeling “frazzled” due to not being prepared could lead to an increase in stress and anxiety, two things that could lead to mental blocks. Depending on how you manage stressful situations, not being prepared could result in diminished focus and a lower retention of information.
You don’t feel confident.
Low confidence could also manifest itself in the form of imposter syndrome—when you don’t believe you truly qualify for your spot in life and are, therefore, afraid of making a fool of yourself in front of your peers. It’s an irrational fear backed by nothing but your negative thoughts. Lacking confidence discourages healthy risk-taking, something that has the potential to alter the course of your life.
You’re mentally exhausted.
Taking on too many tasks at once or not giving yourself adequate time to rest are ways to become mentally exhausted and, ultimately, unable to overcome a memory block. Not getting enough sleep is another common—albeit preventable—cause of mental exhaustion.
You’ve procrastinated.
Time management is frequently the reason given for why people procrastinate. However, it goes far deeper than that. One study in Stockholm found that procrastination is viewed the same as emotional distress, which could be the result of several factors including anxiety, impulsiveness, perfectionism and depression.
You keep a poor diet.
Maintaining a healthy diet and active lifestyle are key to staying physically and mentally fit, as well as to preventing memory blocks. For example, deficiencies in vitamin B12 are linked to impaired cognition and memory.
Additionally, consuming foods high in saturated and trans fats can raise blood levels of unhealthy low-density lipoprotein (LDL) cholesterol. In addition to damaging your arteries, this could lead to a faster formation of beta-amyloid plaques in the brain, causing the same brain damage found in those with Alzheimer’s.
Your work environment is total chaos.
If your work environment is at the center of distraction, you’ll never be able to fully lock into your work. Memory blocks could be entirely environmental, especially if you’re unable to free yourself of distractions. After all, it takes up to 23 minutes to refocus after a distraction—and only a split second to break that.
10 Ways to Overcome Memory Block
If you’re experiencing a memory block, here are 10 ways to overcome it.
1. Meditate.
Research has shown that meditating for just 20 minutes can help improve memory recall, help reduce stress levels and strengthen your ability to concentrate. That’s because meditation can increase blood flow to the brain and strengthen the blood vessels in the cerebral cortex. To reinforce memory capacity and overcome memory block, set aside time to meditate and take advantage of all of its other benefits, including a stronger immune system, lower blood pressure, enhanced self-awareness and better sleep.
2. Plan ahead.
Optimize your time by creating your to-dos in advance and blocking out time. Time block all of your priorities in your calendar. Time blocking is the habit of scheduling “blocks” of time in your calendar dedicated to a single task, and it can boost your productivity significantly.
3. Break it down into pieces.
Memory block is often related to stress. To avoid the feeling of biting off more than you can chew, break down the task into smaller pieces. Setting smaller milestones is more rewarding and could give you the momentum that you need to power through whatever mental barrier is keeping you from completing a project.
4. Change up your work environment.
If you need a reason to clean your desk, here it is. There have been countless studies that prove that cluttered spaces can negatively impact mental health. From anxiety and depression to diet and sleep, not having your living or work spaces in order can trigger avoidance strategies that make you unproductive. So remember: A cluttered work environment equals a cluttered mind.
5. Move your body.
Stress has an inextricable relationship with memory loss, especially for those in their 20s and 30s. Exercise and getting your endorphins pumping, however, is proven to help mitigate stress. Whether you take a relaxing yoga class, hit the boxing gym or go for a run, moving your body can help you destress.
6. Take a break and revisit later.
Redirecting your focus to another task could help “reset” your mind when you return to the task giving you a memory block. Instead of powering through a task until it’s done, give yourself a break to allow your mind to refresh. You might even find that, when the time comes to switch back to the task, you’re more eager to continue your work.
7. Speak with a friend.
Inviting an outside perspective can help introduce new ideas that you may have overlooked. It also forces you to verbalize what you’re currently mentally blocked on, a tactic that not only gives you a chance to ask yourself questions, but that also helps you to work through the problem.
8. Write it out.
Reducing screen time and, instead, utilizing a pen and paper, is a tried-and-true way to unload all of the things on your mind in a single place. When you’re feeling overwhelmed, writing can help you visualize things in a digestible way—as can drawing. A 2017 study by EEG suggests that “handwritten notes are preferably combined with visualizations (e.g., small drawings, shapes, arrows, symbols) to facilitate and optimize learning.”
9. Take a nap.
Taking a nap, or even lying down to rest for 20 minutes, is a way to give your brain a break and allow it to work through memory blocks. Scientists have found that power naps can make you feel more relaxed and improve reaction time and memory function. Make sure to keep your power nap to no more than 30 minutes. The idea is to refresh your mind without allowing it to enter a state of deep sleep, which could lead to grogginess.
10. Improve your memory.
Doing things to improve memory recall and support cognitive function could help you prevent memory block from even happening in the first place. One way to improve your memory is through spaced repetition, which is one of the key components of the Dorothy app.
Summary
Here’s the thing: A memory block isn’t some rare, alarming condition. More than likely, you’ve had about a billion memory blocks in your lifetime (okay, maybe that’s exaggerated—but they’re common!). And, if you haven’t (or you just haven’t noticed), good for you.
Nevertheless, memory blocks can feel incredibly frustrating when they strike. They can also impact your school, work or relationships. Plus, they can just feel downright annoying and make you doubt your own brain, which never feels good.
But if you can understand why memory blocks happen and start to notice any of your habits that could be causing them, you can be proactive in preventing memory blocks. Follow the steps above to improve your memory and kick the blocks to the curb.