Sometimes, I’ll read an entire article, and by the time I go to recall the details, it’s like the information vanished into thin air. If you’ve felt the same way, you’re not alone. So, why does this happen? Why do we forget things so easily, and more importantly, how can we resolve this problem?So first of all we have to know, we do we forget?
Some possible reasons due to forget are mentioned below:
Lack of Attention
If we’re subconscious mind or not fully paying attention when we’re supposed to remember something, our brains might not restore that information properly. This makes it difficult to remember it later. According to a study published in Neuroscience and Biobehavioral Reviews, attention plays a pivotal role in memory encoding (Awh & Jonides, 2001). Without proper attention, information doesn’t get properly stored, leading to difficulties in recall.
Stress
Stress is another major factor that can negatively affect our ability to remember information. When we're stressed, our body releases hormones like cortisol, which, in high amounts, can impair brain function—particularly areas involved in memory, such as the hippocampus. According to a study published in Psychological Science, stress not only hinders memory retention but also affects how well we can recall information.
Sleep Issues
I’m sure we all know that a good night’s sleep is important. But did you know that sleep is crucial for memory consolidation? Without enough quality sleep, our brains struggle to store the information we’ve learned.
Age-Related Factors
As we age, our brains go through natural changes. It’s normal to forget things from time to time, but frequent memory lapses can also indicate more seriousness.
How I Started to Fix My Forgetfulness
Active Recall & Spaced Repetition techniques
I used to just re-read notes, thinking it would help. But I discovered that actively trying to recall information without looking is far more powerful. Pairing this with spaced repetition — revisiting what I learned after increasing time gaps — made the difference. According to research in Psychological Science, this method builds stronger, longer-lasting memory. Now I use flascard and it's amazing how much better I remember.
Mindfulness Helped Me Focus Again
Sometimes, it wasn’t memory — it was attention. I’d read while thinking about five other things. I started mindfulness meditation, just 10 minutes daily. A Harvard study found it improves working memory and reduces mind-wandering. It helped me slow down and focus. Now, I can give full attention to what I read — and that alone improved my memory.
Sleep is Memory’s Best Friend
There were nights I’d scroll my phone late and wake up tired. I didn’t know that deep sleep is when your brain stores what you learn. Research in Nature Neuroscience shows sleep improves memory by 20–40%.
Once I started sleeping 7–8 hours and reducing screen time at night, I could feel the difference in how much I retained.
I Stopped Multitasking
I used to think I was productive doing many things at once reading, replying to messages, watching a video. But that scattered my focus badly. Stanford researchers say multitasking actually harms memory and focus. Now I use the Pomodoro technique 25 minutes of deep focus, 5 minute breaks and my brain thanks me.
Exercise
This one surprised me. Physical activity boosts brain chemicals like BDNF that enhance memory. A study in the Journal of Aging and Physical Activity found regular exercise improves memory across all age groups. Even a 30 minute walk clears my mind and improves how I retain things.
If you’ve been struggling with forgetfulness like I did, know this: you’re not alone, and it can improve. By changing just a few daily habits, you can train your brain to hold on to what matters.
Have you tried any of these methods? Let me know in the comments below!
Referencing
1. Awh, E., & Jonides, J. (2001). Overlapping mechanisms of attention and spatial working memory. Trends in Cognitive Sciences, 5(3), 119–126.
2. Roediger, H. L., & Butler, A. C. (2011). The critical role of retrieval practice in long-term retention. Trends in Cognitive Sciences, 15(1), 20-27.
3. Diekelmann, S., & Born, J. (2010). The memory function of sleep. Nature Reviews Neuroscience, 11(2), 114–126.
