Memory lapses can be both embarrassing and troubling. But a few slipups don’t necessarily doom you to a future of utter forgetfulness. A memory is made by linking two or more of the 100 billion nerve cells in your brain, called neurons, then solidifying the connection so you can use it later, says Neal Barnard, an adjunct associate professor of medicine at the George Washington University School of Medicine, in Washington, D.C. And “your brain continues to develop neurons and build new connections to strengthen memory as you age, a phenomenon called neuroplasticity,” says Brianne Bettcher, a neuropsychology fellow at the University of California, San Francisco, Memory and Aging Center. “So it’s never too late to improve your powers of recall.” lets look into the reasons why we forget in the first place.
1. Retrieval Failure
Have
you ever felt like a piece of information has just vanished from memory? Or
maybe you know that it's there, you just can't seem to find it. The inability
to retrieve a memory is one of the most common causes of forgetting.
So why are we often unable to retrieve information
from memory? One possible explanation of retrieval failure is known as decay
theory. According to this theory, a memory trace is created every time a new
theory is formed. Decay theory suggests that over time, these memory traces
begin to fade and disappear. If information is not retrieved and rehearsed, it
will eventually be lost. One short coming of this theory is that research has
demonstrated that even memories which have not been rehearsed or remembered are
remarkably stable in long-term memory.
2.
Interference
Another
theory known as interference theory suggests that some memories compete and
interfere with other memories. When information is very similar to other
information that was previously stored in memory, interference is more likely
to occur.
There
are two types of interference, proactive and retroactive.
- Proactive
interference is when an old memory makes it more difficult or impossible
to remember a new memory.
- Retroactive
interference occurs when new information interferes with your ability to
remember previously learned information.
3. Failure to Store
Sometimes, we just don’t store the
information we take in, or just fail to store it to long-term
memory. Our short-term memory can only recall about seven
things in the span of about 30 seconds, and after that, it becomes more
difficult. Distractions can also be a big factor in being unable to store
information, whether we cause them ourselves or whether they come from outside.
4. Motivated Forgetting
This is a theory
involving voluntary suppression or
unconscious repression of
memories that make us feel uncomfortable, or are too traumatic to deal
with. Repressed memories, however, are not a universally accepted theory,
due to the near impossibility of testing the phenomenon.
Other Reasons We Forget
- Multitasking: multitasking can play a huge part
in memory failure. Switching back and forth between tasks, whether it
be by choice or because of interruptions, can severely impair our ability
to focus. Although you might think switching between several tasks is more
productive, the sad truth is that it forces your brain to ‘reset’ each
time you switch tasks. That can actually increase the time needed to
complete each task.
- we overlook defining
details:
in Joseph T. Hallinan’s book “Why We Make Mistakes” Hallinan presents a page
with 15 different versions of the familiar penny. The book challenges the
reader to identify, from memory, the correct version that represents the
common one cent piece as it actually exists. According to Hallinan, less
than half of those tested choose the correct image. The reason? We know
the shape and colour of a penny, which we’ve all seen many times, and have
a vague idea of the rest. This is because our brains take a short cut, only
storing information vital to identifying the penny as distinct from other
coins.
What You Can Do
So how can we fight against our own forgetfulness? Loftus and
Hallinan both have some suggestions that may help:
·
Perhaps the most helpful thing, whether it be in a journal,
on your tablet, or on your phone, is creating a to-do list.
·
Take advantage of daily planning apps: Schedule Planner in the Apple (and Android) store lets you set alarms,
export calendars to Dropbox, and has quite a few other handy features as well.
·
EAT RIGHT: The foods you eat – and don't eat – play a crucial role in your
memory. curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other
compounds that protect your brain health and may even stimulate the production
of new brain cells.Coconut oil is another healthful fat for brain function.
According to research by Dr. Mary Newport, just over two
tablespoons of coconut oil (about 35 ml or 7 level teaspoons) would supply you
with the equivalent of 20 grams of medium-chain triglycerides (MCT), which is
indicated as either a preventative measure against degenerative neurological
diseases, or as a treatment for an already established case.
·
EXERCISE: Exercise encourages your brain to work at optimum capacity by
stimulating nerve cells to multiply, strengthening their interconnections and
protecting them from damage.
During exercise
nerve cells release proteins known as neurotrophic factors. One in particular,
called brain-derived neurotrophic factor (BDNF), triggers numerous other
chemicals that promote neural health, and directly benefits cognitive
functions, including learning.
·
GET A GOOD NIGHT REST: Research from Harvard indicates that
people are 33 percent more likely to infer connections among distantly related
ideas after sleeping,3 but few
realize that their performance has actually improved. Sleep is also known to
enhance your memories and help you "practice" and improve your
performance of challenging skills. In fact, a single night of sleeping only
four to six hours can impact your ability to think clearly the next day.
·
PLAY BRAIN GAMES: If you don't sufficiently challenge your
brain with new, surprising information, it eventually begins to deteriorate.
What research into brain plasticity shows us, however, is that by providing
your brain with appropriate stimulus, you can counteract this degeneration.
·
Try Mnemonic Devices: Mnemonic devices are memory tools
to help you remember words, information or concepts. They help you to organize
information into an easier-to-remember format. Try:
o Acronyms (such
as PUG for "pick up grapes")
o Visualizations
(such as imagining a tooth to remember your dentist's appointment)
o Rhymes (if you
need to remember a name, for instance, think "Shirley's hair is curly)
o Chunking, which
is breaking up information into smaller "chunks" (such as organizing
numbers into the format of a phone number)
·
Stop Multitasking! Take the time to concentrate on one task
at a time, and you’ll be able to do better work faster.
·
Take a mental picture: if you often forget where you place your
keys, try thinking of the items surrounding them too, when you put them down.
Try to take in identifying details, like the color of the surface they are
sitting on or what might be nearby.
·
Repeat what someone says back to them. This not only helps you
confirm what they said, but it also lets the other person know you are
listening.
·
Take a closer look, and try to take in the smaller details. This
will not only help you commit things to memory, but also allow you to better
understand the information.
·
Keep yourself organized. Separate your notes and documents in a
way that makes sense, and use something as simple as a shoebox to keep them
together and tidy.
Memory can be critical in business. Be sure to keep your memory
sharp with some of these important tips.
RESOURSES:
