AnnaMarie Houlis
Memory problems in your 20s can feel alarming.
Your mind might start wandering to all the possible health conditions that could be kicking off early. But worrying about memory problems may not be necessary.
Not all causes of memory problems in your 20s are serious. Here are some of the main causes, as well as symptoms to look out for and tips for managing memory problems.
Key Takeaways
- Memory problems in your 20s may be due to causes that aren’t serious. Everyday mental health conditions can also cause memory problems.
- Sleeping enough allows your mind to recharge. It’s one of the easiest ways to prevent memory problems in your 20s.
- Brain exercises can stimulate your memory and help improve recall.
Causes of Memory Problems in Your 20s
If you’re having memory problems in your 20s, you’re not alone. In fact, research shows that memory problems actually start at the age of 20.
“Younger adults in their 20s and 30s notice no losses at all, even though they are declining at the same rate as people in their 60s and 70s, because they have more capital than they need,” psychologist Denise Park, who directs the Center for Aging and Cognition at the University of Michigan Institute for Social Research (ISR), told ABC.
So don’t sweat it if you just happen to notice those memory problems earlier than others.
Here are some of the most common causes.
Multi-tasking
Forgetfulness can often stem from simply having too much on your plate. One study finds that multi-tasking is known to “experience increased attention lapses and, consequently, poorer memory.” Other research suggests that multitasking can interfere with working memory and long-term memory.
Stress
Possibly the most common culprit of all, stress weakens your immune system, which could also impact your ability to remember things. Stress can come in many forms. By simply not taking breaks, you put stress on your body and run the risk of burning out. However, chronic stress shrinks volume in the hippocampus, a region of your brain critical for learning and memory.
Anxiety
Anxiety can lead your body to release the stress hormone cortisol, which causes your body to enter fight-or-flight mode. Persistent cortisol takes a lot out of you, and too much of it can lead to impaired cognitive function and memory loss.
Depression
Research has shown that there’s a connection between memory impairment and depression. This is because depression impacts pattern separation, the process by which your brain moves short-term memories into your long-term memory.
Hypothyroidism
Your thyroid is integral to maintaining your hormonal balance and regulating your metabolism. An underactive thyroid, also known as hypothyroidism, has several mental effects, such as changes in mood, difficulty focusing and forgetfulness.
Medications
Memory loss could be the result of prescription medication for treating depression, anxiety, muscle pain and sleep deprivation. It has also been found that antihistamines, including non-drowsy medications, can also result in memory problems.
Minor head trauma
A hit to the head, especially one that results in a concussion, could lead to memory problems, both short- and long-term. Of all concussed patients, up to 30 percent develop persistent symptoms, such as post-concussion syndrome. Over time, memory is likely to return back to normal, but it could take days, weeks, months or even years.
Symptoms of Memory Problems in Your 20s
Have you ever completely forgotten an important date or couldn’t think of a common word to complete a sentence? If you answered, yes, this is not necessarily a sign to rush to your doctor.
Small blips in memory, or “normal forgetfulness,” can be expected as one ages. In fact, studies have shown that adults can experience memory problems as early as their 20s, which is around the same time brain cells start to shrink.
Sometimes, memory problems go beyond “normal forgetfulness.” Here are some potential signs:
- Repeatedly asking the same questions Forgetting words you regularly use
- Mixing words up
- Taking longer to finish familiar tasks
- Misplacing items in spots they don’t belong
- Getting lost in places you know well
- Mood swings
- Behavioral changes
While these symptoms may not be signs of something serious, they can still be scary. If you’re worried that you are experiencing memory problems, it’s never a bad idea to see your doctor. There are tests available and treatment plans that can be customized to your needs.
What to Do if You Have Memory Problems in Your 20s
Whether you do or don’t have an underlying condition that impairs memory, there are several things that you can do to keep your forgetfulness at bay.
Write down your todos and important notes.
If you know you are forgetful, write it down. A study in Japan finds that writing things down increases brain activity, thus improving the likelihood that the information will be retained.
Sleep at least seven hours.
Sleep gives your mind and body time to recover. If you don’t get enough sleep (around seven to nine hours, according to experts), your brain might not consolidate your memory, which is essentially what makes information “stick.”
Take frequent breaks.
Take breaks to prevent burnout, allow your brain to rest and reduce stress. Switching things up and enjoying doing things that require less brain work will leave you refreshed and ready to get more done.
Challenge your brain with exercises.
Games aren’t just a pastime for kids. It offers numerous benefits, including increased brain stimulation and aiding your memory, as well as boosting creativity and flexing your problem-solving skills. Host a board game night, participate in trivia night at your local watering hole, or download one of many free online games and apps.
Develop a new skill.
Learning how to cook, play an instrument or speak another language are great ways to challenge and stimulate your mind. Doing any of these also helps you form connections in your mind, which is a key component in making memories—especially if you find this new skill to be fun.
Employ the use of technology.
Dorothy is an app designed to help you remember things. It uses smart algorithms to identify when you are most likely to forget information, and it pings you at these times to remind you to study. Through AI-backed repetition, Dorothy helps you form smart study habits that lead to long-term retention of information.