AnnaMarie Houlis
Can’t remember anyone’s name? What you had for breakfast this morning? Literally anything you learned in class last week?
If you’re feeling forgetful, you’re not alone.
Fifty-six percent of information we absorb is forgotten within an hour. We lose 66 percent of it after a day, and we forget 75 percent of it after six days.
For some of us, those numbers can feel even bigger and those time frames even tighter.
But while being forgetful might seem bad, some scientists argue that forgetting is actually a form of learning. Here’s what’s happening inside your brain and why.
What Happens When You Forget?
Forgetting refers to either losing information or experiencing changes in how we access that.
Changes in our ability to access memories happen over time when we’re exposed to different environments. Forgetting can, therefore, be considered “a functional feature of the brain, allowing it to interact dynamically with the environment,” according to researchers.
In other words: We may actually learn to forget certain memories to make space to hang onto those that we deem important and take in ever more information.
Other research adds that forgetting isn’t just a simple blip in the memory. There’s totally separate brain activity that goes on when we forget things, which suggests that forgetting, at times, could indeed be intentional.
Scott A. Small, a professor of neurology and psychiatry at Columbia University and author of the 2021 book, Forgetting: The Benefits of Not Remembering, told TIME: “We were all taught forever, everyone, that forgetting is a passive breakdown of the memory mechanisms. The fundamental insight—the eureka, I think, of the new science of forgetting—is that our neurons are endowed with a completely separate set of mechanisms … that are dedicated to active forgetting.”
While that’s certainly a positive twist, being forgetful doesn’t feel like such a benefit when we’re trying to study for a test, learn a new language or develop different skills.
Fortunately, science suggests that forgetting is more so due to altered memory access than loss. With the right mental tools, you can improve your memory and tap into the things that feel M.I.A. in your mind.
Why Your Brain Forgets Things
Whether it’s a new person’s name, a friend’s birthday, something on your to-do list, vocabulary you’re learning in another language or materials you’re studying for a test, it’s easy to forget things.
That simple fact of the matter is that you’re human. And memories fade over time if they’re not regularly reinforced.
According to a OnePoll survey on behalf of Natrol’s Cognium® Focus concentration-enhancing capsules, the average respondent reported drawing a blank about six times per week. That equates to 332 forgetful moments a year.
But why?
Six in 10 Americans experience “multi-tasking-induced forgetfulness.” Others blame modern technology for their forgetfulness, among a wealth of other reasons.
Even though our phones can cause forgetfulness—overloading our brains—most of us are also reliant upon them. The same survey found that 66 percent of people use their phones to remember things. Of them, 77 percent said they’d be lost without their phones.
Retrieval-induced forgetting is another reason we forget stuff sometimes. This happens when we retrieve information, causing us to forget some other information. It might be due to proactive or retroactive interference:
- Proactive interference refers to when an old memory makes it tough to remember a new memory.
- Retroactive interference happens when a new memory complicates your ability to remember what you previously learned.
We also tend to repress bad memories, making them difficult to think about because, frankly, we don’t want to remember them. Doing so can be emotional. Reliving traumas can be painful.
Suppressing these memories happens through a process called state-dependent learning. Ultimately, these memories become inaccessible in other states of consciousness. You can only recall them when you’re in the same mood.
Of course, there’s a whole host of everyday reasons why we can be forgetful, too:
- Lack of sleep
- Stress
- Work burnout
- Alcohol
- Depression
- Certain medications
Simply put: We’re all only human. And it’s impossible to remember everything, all the time.
10 Tips to Help You Stop Forgetting Things
As much as we want to remember everything we learn, the brain just forgets some things sometimes.
Here’s why the brain can be forgetful—and how to improve your memory without relying on the smartphone stuck in your grip.
1. Write things down.
Writing things down is one surefire way to remember them.
That’s why taking notes in class is so beneficial. While you might remember a lot of what your professor says, chances are that you won’t be able to recall every word. But you can always refer to your notes later.
2. Try to understand the information.
Understanding information makes it easier to remember. For example, you might try to memorize how to solve a math problem, but if you don’t understand the steps, it’ll be harder to solve the next problem.
3. Get enough rest.
Sleeping enough hours per night is vital, not only for your health but also for your memory. Sleep experts suggest that most adults get seven to nine hours of sleep per night.
When you sleep, your memory system changes. Your brain turns into a dry sponge that’s ready to soak up more information when you wake up. That’s why people who sleep through the night well seem to learn more—and why people who struggle with sleep deprivation tend to have memory problems.
4. Move your body more.
A burgeoning body of research shows that exercise isn’t only beneficial to your physical health. It can also boost your memory and help you to think clearer.
Other research proves that moving more promotes endorphins and reduces stress, which can take a toll on your memory, too.
5. Make lists.
List-making is an easy way to keep on track of everything you need to remember to get done. It frees you of the mental labor of remembering everything yourself, making space in your mind to focus on the actual items on your list.
Therefore, not only can you better remember what you have to do, but you also have more mental capacity to attend to it. This means that, if studying for an exam is on your list, you have more room to remember those study materials, too.
6. Practice what you’ve learned.
Studying for a test at school or certification for a job? Try practicing what you’re learning yourself.
Testing yourself can help you prepare for the task ahead. It can also help you recognize the areas that demand more of your intention. If you get practice problems wrong or answer questions incorrectly, you can spend more time studying them before your real exam.
7. Combine active recall and spaced repetition.
Active recall and spaced repetition are science-backed ways of learning.
You have the greatest chance of actually learning (and remembering) the material you’re studying if you use active recall at spaced intervals. This means trying to recall the material without referring to your notes every now and then.
The Dorothy memory app can help hold you accountable. Dorothy’s algorithms use spaced repetition to quiz you at the optimal times to engage your brain in active recall. So you don’t have to remember when to hit the books—you already have enough to remember.
8. Talk things out aloud.
Ever repeat someone’s name out loud after they introduce themselves to you? That’s not just a habit; it’s a technique for remembering it easier. Science suggests that when you speak words aloud—such as when you read a textbook in class—it can help you plant some seeds in your long-term memory. This is known as the “production effect,” and even people struggling with Alzheimer’s use this strategy.
9. Incorporate color code.
Color coding—whether it be your class notes or work data—can help you remember it all. According to a 2012 study published in the Malaysian Journal of Medical Sciences, color “functions as a powerful information channel to the human cognitive system and has been found to play a significant role in enhancing memory performance.” It’s actually considered the most important visual experience to human beings, which is why it plays such a massive role in things like brand recognition (it increases it by 80%!).
10. Take a dance break.
No, seriously. The CDC-funded Prevention Research Centers’ Healthy Brain Research Network went to the University of Illinois at Chicago to create a dance program, BAILAMOS©. And everyone who participated in the program reported improved memory (as well as attention and focus). You don’t need to join some fancy dance program to do it; just log into Spotify and take a dance break in your living room from time to time.
Summary
- The human brain is forgetful. While that’s not necessarily a bad thing, it can be frustrating at times.
- Most things we forget aren’t completely lost. We just have difficulty accessing them in the back of our brains.
- There are tons of tips you can use to improve your memory, remember more and retain more knowledge.
- The Dorothy memory app can help you study better and stop forgetting things.