Memory: why our memory sometimes struggles and how to improve it every day

Being vulnerable is actually a strength and not a weakness – that’s why more and more mental health is such an important thing to talk about. It’s the same as being physically sick. And when you keep all those things inside, when you bottle them up, it makes you ill.

Cara Delevingne

Shock: memory falters, even among the brightest. In our overloaded lives, every forgetfulness feels suspicious. But what if vulnerability was our greatest weapon? Forgetting is human. Accepting your limits means gaining clarity. The result: less stress, more control, a memory that lightens and sharpens. Discover how to turn your forgetfulness into strength, and take back control of your mind – for good.

Who hasn’t forgotten the name of a new colleague or left half their shopping list behind at the supermarket? In the whirlwind of modern life-buzzing notifications, endless emails, and the daily dance of multitasking-memory slips are more common than we’d like to admit. Between the fast pace of city living and the constant pressure to be everywhere at once, our brains are bombarded with more information than ever before. But here’s the good news: forgetting is perfectly normal-and, with the right strategies, you can give your memory a real boost.

Today, we’re sharing clever, science-backed techniques to sharpen your recall, from the classic memory palace to the power of chunking, catchy mnemonics, and the magic of spaced repetition. We’ll explore how stress, sleep, and lifestyle shape your memory, and reveal practical rituals for relaxation and focus. Plus, discover how visual tools like mind maps and colourful lists can transform the way you organise and remember information-whether you’re prepping for a big meeting, revising for exams, or simply trying to remember your NHS number.

Ready to turn everyday forgetfulness into memory mastery? Dive in for expert tips, real-life anecdotes, and a healthy dose of encouragement-because everyone has their own method, and the best way to remember is to make it your own!

Why our memory sometimes struggles (and why it’s normal)

Information overload and the fast pace of life in big cities

In our modern daily lives, especially in bustling cities like London or Manchester, we are constantly exposed to an overload of information. Notifications, emails, meetings, crowded public transport: our brains are continuously tasked with processing, sorting, and retaining a steady stream of data. This fast pace, typical of urban living, puts a heavy strain on our memory and explains why we sometimes forget things, even important ones.

Forgetting is human: reassuring ourselves about memory

It is essential to remember that forgetting is a normal part of how human memory works. Forgetting an appointment or a name is nothing to worry about; it is actually a natural mechanism that allows our brains to make space for new information. This phenomenon affects everyone, regardless of age or activity level. Reassuring ourselves about this helps to reduce the anxiety around everyday forgetfulness.

The link between memory and well-being: stress, sleep, and lifestyle

The role of stress

Chronic stress, common in urban environments, disrupts our brain’s ability to form and retrieve memories. When under pressure, it becomes harder to memorise new information or recall recent events. Excessive stress can even affect the quality of our memories, making them less accurate or more difficult to access.

The importance of sleep

Insufficient or poor-quality sleep harms memory consolidation. During sleep, our brain organises and processes the information learned throughout the day. Lack of rest prevents this process, making learning and memorising more challenging. Conversely, restorative sleep supports better memory, regardless of age.

Lifestyle habits

A healthy lifestyle-balanced diet, regular physical activity, an active social life, and avoiding smoking-helps slow memory decline over time. Research shows that people who adopt these habits tend to have better memory performance and cope better with the effects of ageing.

Mnemonic techniques to the rescue

a. The “memory palace”: the royal technique

Simple explanation of the method of loci

The method of loci, also known as the memory palace, involves associating each piece of information you want to remember with a familiar place in a space you know well, such as your flat or cottage. By imagining a mental journey through these locations, you place each item on your list in a specific room or corner. For example, to memorise a shopping list in a British style, you might picture milk on the sofa in the living room, carrots in the bathtub, or bread on your bed.

Practical applications

This technique can be adapted to many everyday situations:

• Revising for an exam: link each key concept to a room in your home.
• Remembering names at a party: assign each guest a seat around the table or a spot in the garden.
• Preparing a professional pitch: place each argument in a familiar space in your office or on your usual commute.

Tips for personalising

To make the method even more effective, choose places that are dear to you or that you visit often: your favourite local pub, your preferred tube station, or even the bench in the park where you read on Sundays. The more familiar the place, the stronger and easier the association will be to recall.

b. Chunking: breaking down to better remember

Explanation of the technique

Chunking involves grouping pieces of information into larger, more meaningful units. Instead of trying to remember a long string of isolated items, you assemble them into logical “chunks”. This strategy helps overcome the limits of short-term memory by reducing cognitive load.

Concrete examples

• Memorising a postcode: rather than remembering 750015 as a whole, break it down into 75-001-5.
• Remembering your NHS number: group the digits into three or four sets, similar to a phone number.

This method applies equally well to numbers, dates, and lists of tasks or words.

c. Acronyms, rhymes and images: let your creativity speak

Fun acronyms

Creating acronyms makes it easier to memorise lists or tasks. For example, to remember your shopping list, invent the acronym “P.A.I.N.” for Bread, Avocado, Ingredients, Nutella.

Rhymes and songs

Turn a to-do list into a catchy little song or rhyme. For instance, to remember “water the plants, tidy up, make a call”, you could sing: “I water, I tidy, I call, and the day’s a ball!”

Striking mental images

Associate each piece of information with a vivid mental image. To avoid forgetting an important appointment, imagine a bright red London bus parked outside your door, ready to take you to your meeting.

Organising visually: the power of mind maps and lists

Understanding the value of visual tools for organisation

Visual tools such as mind maps, lists, diagrams, and storyboards are essential for structuring information clearly and intuitively. They aid memorisation, stimulate creativity, and make learning or project management more effective, especially for visual learners.

Mind maps: drawing your ideas and structuring your projects

Why use a mind map?

A mind map allows you to graphically represent ideas, concepts, or tasks from a central point. This approach promotes better information retention (up to 10-15% more than linear notes), improves overall understanding, stimulates creativity, and increases productivity. The branches of a mind map reflect the way the brain naturally associates ideas, helping to organise and memorise content more effectively.

How to create an effective mind map

• Place the main subject at the centre of the page.
• Add main branches for each key idea or theme.
• Develop each branch with sub-ideas, examples, or tasks.
• Use colours, icons, and drawings to differentiate categories and enhance memorisation.
• Prefer keywords or short phrases to keep the map clear and concise.

Practical applications

• Revising a course: summarising chapters, linking key concepts.
• Organising a project: visualising stages, resources, and deadlines.
• Brainstorming: generating and connecting ideas non-linearly.

Lists, diagrams and storyboards: transforming information into images

Lists and diagrams

For visual learners, organising information as hierarchical lists, tables, or diagrams helps clarify priorities and track task progress. Flowcharts, for example, assist in visualising processes or sequences of actions.

Storyboards and comics

A storyboard is a sequence of images or panels that tell a story or explain a process. Originally used in film-making, it is now a powerful educational tool: it helps break down complex content into visual steps, structure a narrative, or plan a project. Educational comics turn information into illustrated scenarios, making it easier to understand and remember, especially abstract concepts.

Decor tips: colours, sticky notes and stylish notebooks

The importance of materials and colour

• Use bright colours to differentiate branches of a mind map or categories in a list.
• Sticky notes allow you to move ideas or tasks easily, promoting flexibility in organisation.
• Choose notebooks or materials that inspire you, inspired by British stationery, to encourage structuring and personalising your visual work.

Tips for effective visual organisation

• Alternate between paper and digital tools depending on context.
• Add symbols or drawings to make the content more memorable.
• Display your mind maps or storyboards in your workspace for an overview.

Spaced repetition: the intelligent revision

Why revising bit by bit works better than cramming the night before

Spaced repetition is a learning method that involves reviewing information regularly at increasing intervals, rather than revising everything in one go just before an exam. This approach is based on the natural functioning of human memory: instead of trying to memorise everything at once (known as “cramming”), it helps consolidate knowledge in long-term memory.

With each revision session, the brain receives new contextual cues and strengthens the neural connections linked to the information. This encourages active recall, which means making the effort to remember without any prompts, and is far more effective than passive rereading. Additionally, spaced repetition targets weaker areas by dedicating more time to difficult concepts and less to those already mastered, making learning more personalised and efficient.

By practising spaced repetition, you counteract progressive forgetting (the “forgetting curve” identified by Ebbinghaus): reviewing information just before it is about to be forgotten helps fix it more permanently. This method reduces mental load, prevents burnout caused by cramming, and optimises study time.

Practical tools to apply spaced repetition

Mobile apps

Many mobile apps make it easy to implement spaced repetition, such as Anki, Quizlet, or Voovo. These tools offer smart flashcard systems that automatically adjust revision intervals based on your performance. They also provide progress tracking and reminders to ensure you don’t forget to revise.

Homemade revision cards

Creating your own revision cards (flashcards) on paper remains a very effective method. Writing your own questions and answers helps organise your thoughts and improves memorisation. You then simply plan your revision sessions in a diary or notebook, gradually spacing out the reviews for each card.

Diary reminders

Setting reminders in your diary (paper or digital) helps you remember to revise at regular intervals. For example, you might schedule a review the next day, then three days later, then a week after that, and so on. This simple organisation makes the method accessible even with the busiest schedules.

Links with professional and personal life

Spaced repetition is not just for students; it applies to many areas of everyday and professional life.

• Language learning: To memorise vocabulary or grammar rules, spaced repetition helps you progress quickly and retain knowledge long-term.
• Work procedures: To remember complex procedures, protocols, or safety instructions, regular revision prevents forgetfulness and boosts professional efficiency.
• Interview preparation: Preparing answers to common questions over several days helps you gain confidence and speak more fluently on the day.

This method fosters autonomy, self-confidence, and the practical application of knowledge, whether to advance your career or enrich your personal life.

Taking care of your memory daily

Connection between memory and lifestyle

A healthy lifestyle is essential for preserving and improving memory. Three main pillars support cognitive health: sleep, nutrition, and physical activity.

Restorative sleep

Quality sleep, ideally with at least six hours of rest including deep and REM sleep phases, promotes memory consolidation and improves memory performance the following day. Studies show that every additional thirty minutes of deep or REM sleep is associated with better attention and enhanced episodic memory.

Balanced nutrition

A diet rich in fruits, vegetables, omega-3 fatty acids, lean proteins, and low in refined sugars and saturated fats supports brain function. Essential nutrients such as antioxidants and B vitamins protect nerve cells and promote brain plasticity, which is key for learning and memorisation.

Regular physical activity

Engaging regularly in physical activity, even moderate exercise like daily walking in a park or a Sunday yoga session, stimulates cerebral blood flow and the production of neurotransmitters involved in memory. The cognitive benefits of exercise can last up to 24 hours after the effort, improving working memory and episodic memory.

Stress management and relaxation rituals

Chronic stress negatively affects memory and concentration. It is therefore crucial to incorporate relaxation rituals into your daily routine.

Relaxation rituals

• Deep breathing: Taking a few minutes to breathe slowly and deeply helps reduce nervous tension and oxygenate the brain.
• Micro-meditation: Short meditation breaks, even just two to five minutes, help refocus attention and reduce accumulated stress.
• Progressive muscle relaxation: Tensing and then relaxing each muscle group in turn promotes physical and mental relaxation.
• Positive visualisation: Imagining yourself in a calming place, such as a garden or beach, can quickly induce a state of calm.

Soothing activities

• Yoga or tai chi: These disciplines combine gentle movements with focused breathing, reducing anxiety and stimulating memory.
• Break times: Taking regular breaks throughout the day, allowing moments of calm or listening to soft music, contributes to cognitive recovery.

Tips to remember everything

Practical strategies for memory retention

Remembering everything you learn can seem like an impossible task, but with the right memory techniques and consistent practice, you can significantly improve your retention. Start by actively engaging with the material. This could mean summarising what you have just learned in your own words, teaching it to someone else, or creating mind maps to visualise connections between concepts. Repetition is key-review your notes regularly rather than cramming all at once. Spaced repetition, where you revisit information at increasing intervals, is particularly effective for long-term memory.

Using mnemonics and associations

Another powerful tool is the use of mnemonics. Create acronyms, rhymes, or vivid mental images to link new information to something you already know. For example, to remember the order of mathematical operations, many people use the phrase “Please Excuse My Dear Aunt Sally” (Parentheses, Exponents, Multiplication, Division, Addition, Subtraction). Associating facts with stories or personal experiences can also make them more memorable.

Organising information

Organise information into logical categories or chunks. Breaking down complex material into smaller, manageable parts makes it easier for your brain to process and recall later. Try grouping similar concepts together or creating outlines to see the bigger picture.

Partage d’expériences : anecdotes, small fails, successes

Everyone’s journey to mastering memory is unique. For instance, one student shared how they initially struggled to remember historical dates until they started linking each date to a funny or unusual event in their own life. Another learner admitted to a small fail: trying to memorise an entire textbook in one night, only to realise that their brain retained almost nothing the next day. However, after switching to daily reviews and using flashcards, their retention improved dramatically. These stories show that trial and error is part of the process, and small setbacks can lead to big successes when you adapt your approach.

Encouragement : “Everyone has their own method, the important thing is to dare to test and add your personal touch!”

It’s important to remember that everyone has their own method for remembering information. What works for one person might not work for another, and that’s perfectly okay. The key is to be willing to experiment, test out different techniques, and find what fits your learning style best. Don’t be afraid to add your personal touch-maybe you draw colourful diagrams, record yourself explaining concepts, or invent silly songs to remember facts. The most important thing is to dare to try and keep refining your method until you find what truly helps you remember everything you need.

Conclusion and Further Reading

To sum up, memory lapses are a normal part of life, especially in our fast-paced, information-rich world. By understanding how memory works and adopting simple yet effective techniques-like the memory palace, chunking, acronyms, visual tools, and spaced repetition-you can make remembering easier and more enjoyable. Don’t forget the importance of a healthy lifestyle, quality sleep, and stress management for keeping your mind sharp.