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Our memory: why do we forget things?

Our memory is a complex structure spread throughout the brain that helps us store and retrieve information. It consists of different memory areas that are connected to each other. In the long-term memory we store knowledge that we repeat regularly, such as phone numbers or the alphabet. This knowledge often remains for a long time and becomes useful when we need to recall it. The more we repeat information, the stronger the connections between neurons become, which helps us retain it long-term.

Short-term memory holds impressions only for a limited time, typically one to two hours. Without repetition, the impressions fade. That is why it is necessary to repeat new information regularly to anchor it in long-term memory. Sensory (ultra-short) memory stores impressions for only a few seconds and protects us from information overload. Our brain constantly filters stimuli and keeps only what we consider relevant. Unimportant information, such as the colour of a house we pass, is discarded immediately.

Memories consist not only of facts but also of experiences and feelings. Intense emotions can strengthen memories. The amygdala, the part of the brain responsible for emotions, plays an important role in why we remember emotional events particularly well. Less emotional memories, by contrast, fade more quickly.

How do remembering and forgetting work?

Remembering and forgetting are closely linked. Our brain must constantly decide which information is important enough to keep and which can be discarded. Forgetting helps to stay focused and store only relevant information. Without this filtering we would be overwhelmed by the abundance of impressions.

The memory process occurs when our brain accesses stored information. This happens through the interaction of nerve cells organized into cell assemblies. These assemblies fire together to activate a memory. The more often they fire together, the stronger their connection and the more stable the memory becomes.

Forgetting is a necessary part of this process. Unimportant information is removed from memory to make room for new experiences. This selective filtering helps reduce psychological stress. Interestingly, forgetting can also act as a protective mechanism: traumatic experiences may be dampened or even blocked to reduce emotional strain.

Memories are dynamic and can change over time. The act of remembering not only retrieves stored information but also leads to reconsolidation of memory, allowing it to adapt to new experiences or circumstances.

What are common causes of forgetfulness?

Forgetfulness can be caused by various factors, often related to the complexity of our brains and our lifestyles. Common triggers for memory problems are stress, constant performance pressure or psychological strain that overload our memory. In daily life, new information constantly bombards us, placing additional strain on memory. Sleep disturbances are also a major cause, since key processes such as processing experiences and storing them in long-term memory occur during sleep.

Furthermore, insufficient supply of oxygen and nutrients can lead to concentration and memory problems, often due to poor physical condition or dehydration. If the brain is not sufficiently supplied with blood, cognitive functions can be impaired, which manifests as forgetfulness. Age also plays a role, as mental fitness declines with age and neurons can die, which in turn affects memory.

In addition to these factors, certain illnesses such as high blood pressure, diabetes or overweight, as well as mental disorders like depression, contribute to forgetfulness. They can impair cognitive performance and burden memory. Consumption of alcohol or nicotine is also a risk factor.

During stressful periods or in cases of chronic stress, memory can be affected even in younger people. The good news is that forgetfulness often improves once stress subsides.

Memory: how much forgetfulness is normal?

Forgetfulness is a natural part of life and affects people of all ages. It is completely normal to forget something from time to time, whether a person's name or a particular detail. This is a protective function of the brain to avoid sensory overload. In such cases, it is harmless forgetfulness that is not a cause for concern.

It is also normal for memory performance to decline with increasing age. The processes in the brain responsible for storing and retrieving information slow down over the years. As a result, it is common for older people to remember fewer details or to access certain information more slowly. This change is usually harmless and part of the natural ageing process.

It becomes problematic however when forgetfulness increases or is accompanied by other symptoms such as confusion. A marked deterioration of memory can indicate a more serious condition such as dementia or other health disorders. Causes can include reduced blood flow to the brain, depression, anxiety disorders or an unhealthy lifestyle. In older people, dehydration can also play a role.

Forgetfulness or dementia: what are the differences?

A key difference between normal forgetfulness and dementia lies mainly in the course of symptoms. With normal forgetfulness, which may increase with age, the memory lapses usually remain small and change little over time. For example, one may remember things that happened a long time ago but forget recent events. Dementia, on the other hand, leads to a steady and often rapid loss of memories and abilities. Affected individuals may increasingly forget things that have just happened or repeatedly ask the same question without remembering the previous answer.

Another feature of dementia is placing objects in completely inappropriate places, which reflects the altered perception and memory of those affected. In addition, dementia is often accompanied by other symptoms, such as difficulty judging situations, declining abstract thinking or problems managing everyday tasks. While a healthy person might forget to look up a phone number, a person with dementia no longer knows what to do with that number. This leads to a gradual loss of the ability to solve problems and perform simple daily tasks.

Another distinguishing criterion is orientation. With normal forgetfulness, people can still find their way in an unfamiliar environment by looking for landmarks. People with dementia lose this ability and have difficulty orienting themselves in time and space. They progressively lose orientation, fail to recognise familiar places or cannot remember the daily routine.

How to prevent forgetfulness: useful tips 

• Avoid multitasking and focus on one task before starting the next. Use time management methods such as the Eisenhower principle to set priorities.
• Boost your cognitive performance with crossword puzzles, brain teasers or a journal in which you reflect on the day's events in the evening.
• Write down important information to visualise it and remember it better. Use note apps or physical aids like notice boards or post-its.
• Structure your day. Schedule your tasks in fixed time slots. Create order in your work environment to keep an overview and thus reduce stress.
• Use a bullet journal. Organise information, appointments and tasks in a structured system that is always available to you.
• Regularly incorporate relaxation methods such as meditation, yoga or walks into your daily routine to reduce stress. 
• Promote blood flow and oxygen supply to your brain through activities such as dancing or jogging. 
• Supply yourself with energy and vital nutrients through whole grains, fresh fruit, vegetables and healthy fats from nuts or fish.
• Pay attention to your sleep rhythm. Sleep 7 to 8 hours per night to process the day's experiences and strengthen your memory.
• Keep your mind active by meeting regularly with friends or family and having stimulating conversations. And put your smartphone aside sometimes to relax.
• Stay curious: read books, learn new languages or travel to collect new impressions and challenges.
• Have regular check-ups with your doctor to detect age-related forgetfulness, concentration problems and circulation disorders early, start treatment and reduce the risk of developing Alzheimer's disease with appropriate medication.

Forgetfulness can have many causes, from stress and lack of sleep to ageing processes. However, through conscious lifestyle habits and mental exercises, memory performance can often be improved and everyday functioning preserved.