Buzz
Have you ever entered a room and suddenly forgotten why you went in there? Or found yourself struggling to recall the right words for something you were about to say? Our brain is responsible for processing, storing, and managing vast amounts of information, but sometimes glitches occur that cause us to forget things, even the thoughts we had just moments ago. Fortunately, there are several steps you can take to help you recall things you've forgotten.
Steps to Follow
Triggering Memories
Understand the Stages of Memory Retention. To remember something, our brain must go through three stages: acquisition, consolidation, and retrieval (sometimes referred to as recall). If there is an issue in any of these stages, it becomes difficult to recall the information you need.
- During the acquisition phase, the information you just learned is stored in short-term memory before being discarded or encoded into long-term memory. If you don't pay attention to something, like where you placed your glasses before leaving the room, it's likely you'll forget that spot when you return.
- In the consolidation phase, the information you've gathered is transferred into long-term memory. This is more likely to happen if the information is related to long-term memories, holds personal significance, or is strongly tied to sensory impressions.
- During the retrieval phase, stored information is brought back into focus by activating the neural pathways used to store that information. This phase often happens when you feel like you're 'on the verge of remembering', and at this point, you can try some strategies to trigger your memory.
Revisit Your Previous Steps. Studies have shown that many memories are 'context-dependent,' meaning people are more likely to recall information when they are in a similar environment to the one in which they learned the information.
- For example, if you thought of something in the living room but forgot it upon entering the kitchen, try going back to the living room. Chances are, when you return to the familiar setting, you'll remember what you had forgotten.
Restore Your Thought Process. If returning to the original context isn't possible, try visualizing the scene, what you were doing, and how the thoughts were connected at the time. Many memories are stored with overlapping neural pathways, so restoring your thought process can help you recall the forgotten thought by stimulating related ideas.
Recreate the Original Environment. For example, if you were listening to a song or browsing a specific website when the thought occurred that you've now forgotten, try going back to that song or website. This can help trigger the memory of the information you lost.
Think or Talk About Something Unrelated. Because the brain holds a vast amount of information with overlapping neural pathways, it's easy to get stuck on related but 'incorrect' information, such as confusing all the actors who have played Batman, yet not the one you're thinking of. Thinking about something else can help 'reset' the process of retrieving the information.
Relax. Stress can make it difficult to remember even simple pieces of information. If you're struggling to recall something, don't push yourself too hard; take a few deep breaths to calm down before trying to remember again.
Enhancing Memory
Create 'special cues' when you need to remember something. The likelihood of encoding information into long-term memory increases if the information you're trying to recall is connected to something distinctive, acting as a 'cue' or starting point. Anything can be a cue, but actively linking new information with what you already know in your memory can be an effective strategy.
- For example, if a friend mentions her upcoming birthday while you're chatting at a café, try connecting this to something you always remember: 'Ngoc said her birthday is on June 7th. That’s just a week after my mom’s birthday.'
- These cues can also be related to sensory experiences. For instance, a scent may trigger vivid memories in many people, like the smell of baked goods reminding you of visits to your grandmother’s house. If the memory could be linked to a scent – in this case, perhaps the smell of coffee or cinnamon buns in the café – try recalling it by encountering a similar smell.
Link memories to a specific location. Memories are often strongly tied to the context in which you first encountered the information. You can use this connection to encode information for easier retrieval later.
- For example, you might connect the information you want to remember to the place by saying aloud: 'When Ngoc and I met at the new café on Nguyễn Trãi Street, she told me her birthday is June 7th.'
Repeat the information immediately. If, like many others, you often forget the names of people you've just met, try repeating their name out loud as soon as you hear it. Linking the new information to as many cues as possible – their appearance, the clothes they’re wearing, where you met them – will also help you recall it later.
- For example, if you're introduced to someone named Masako at a party, look directly at them, smile, shake their hand and say 'Nice to meet you, Masako. I love your blue shirt!' Reinforcing all sensory details at once helps encode the memory.
Create a 'memory palace.' A memory palace is a mnemonic technique used to create associations between information and context – but in this case, the entire context is your imagination. Even the famous detective Sherlock Holmes used this technique!
- This method requires practice to master, but it can be incredibly useful for storing information you want to remember, as it emphasizes creative – even absurd – connections between places and memories.
Avoid studying in stressful environments. Although it's not always under your control, if you can avoid studying under high-pressure conditions – such as in the hours right before an important exam – your ability to retain information will improve.
Get plenty of rest. Sleep – especially REM sleep ('rapid eye movement') – is crucial for processing, reinforcing, and storing information. Lack of sleep affects the function of neurons, making it harder for the brain to encode and retrieve information.
Drink water. Do something else for a while, and trust that you’re helping yourself – soon enough, you’ll remember what you’ve forgotten.
Tips
- Speak aloud about what you’re about to do when moving from one room to another to help jog your memory. For example, if you’re heading to the bedroom to get your vitamins, say 'I’m going to get my vitamins' as you walk there.
- Use a planner or mobile app to track important details, like doctor’s appointments or birthdays. Even the sharpest minds need some help!
- To remember something, try recalling the sounds, places, and surroundings to help your brain reconnect with the event or location where it occurred.
- Think back to what you were doing at the time and try to remember until it escapes you; sometimes, you might suddenly recall it when you least expect it.
- Write down what you need to remember somewhere you’ll frequently see, or ask a friend to remind you.
Warning
- Memory-boosting supplements like ginkgo biloba are quite popular, but there is little evidence to support their effectiveness in enhancing memory. Additionally, they may have side effects such as thinning the blood and increasing the risk of bleeding.
