Let’s get real: forgetting things is frustrating.
You read an article, feel smarter for a moment, and then the next day—poof—it’s gone. You attend a workshop, watch a TED talk, even take notes… but later, when you actually need the information, your mind goes blank. Like your brain just quietly deleted the file while you were sleeping.
If that’s a familiar feeling, you’re not alone.
We often assume it’s just poor memory or maybe we’re “not that kind of learner.” But more often than not, the issue isn’t with our memory system—it’s with the habits that are quietly clouding it.
Here’s the truth most people miss: your brain isn’t a hard drive. It’s a living, breathing system, and it’s constantly reacting to how you treat it.
So if you’re struggling to retain new information, one of these 7 everyday habits might be messing with your ability to focus, encode, and recall knowledge. I’ve added some pro tip at the end of each section to simplify your journey.
Let’s unpack them one by one.
1. You’re multitasking when learning
You think you’re being productive—listening to a podcast while replying to emails, or reading an article while half-watching Netflix in the background.
But what you’re really doing is forcing your brain to toggle. And toggling is terrible for memory.
Neuroscientists call this the “switch cost” effect. Every time your brain shifts from one task to another, it burns a little energy reorienting itself. That energy has to come from somewhere—and it often comes at the expense of deep encoding.
In plain English? Multitasking makes your brain skim the surface. It doesn’t sink the information deep enough to stick.
Try this instead: Create short windows of focused learning. Even just 20–30 minutes of undistracted attention can vastly improve how much you retain.
2. You don’t sleep well—or enough
This one might sound obvious, but it’s one of the most common and underestimated memory killers.
Sleep is not just rest. It’s memory consolidation time.
Studies show that during deep sleep, your brain literally replays what you learned that day—strengthening the neural pathways so that info has a better chance of sticking. Think of it like hitting “Save As” on your mental files.
Without enough quality sleep (especially deep and REM sleep), the brain doesn’t get to do that behind-the-scenes work. You might absorb the information during the day, but it’ll feel foggy or gone by morning.
Quick tip: Avoid screens an hour before bed. Blue light suppresses melatonin and disrupts sleep architecture. Also, caffeine too late in the day (even by 2 p.m.) can affect how deeply you sleep.
3. You’re not mentally rehearsing or teaching the information
Most people consume information passively: they read it, hear it, nod along—and move on. But passive exposure rarely leads to long-term memory.
One of the best ways to lock something into memory is through retrieval practice. In other words, trying to recall it later without looking.
And if you take it a step further and teach it to someone else, you’re golden. That process forces your brain to organize, reframe, and connect the dots—essential steps in encoding.
In psychology, we often refer to this as the “testing effect.” It’s not about being quizzed for a grade. It’s about giving your brain a reason to retrieve what it learned, which strengthens memory far more than re-reading does.
Next time you learn something: Try writing a few bullet points from memory the next day. Or explain the concept to a friend in your own words. Even a pretend audience works.
4. You’re not moving your body enough
Exercise isn’t just for your heart or waistline. It’s brain fuel.
Physical activity, especially cardio stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports learning, memory, and cognitive performance.
In fact, multiple studies have shown that just 20 minutes of light aerobic exercise can boost memory encoding and retrieval. It increases blood flow to the hippocampus (your brain’s memory center), enhancing your brain’s ability to take in and store new information.
So if your idea of a study session is hours hunched over a screen, you’re probably working against your memory, not with it.
Simple fix: Take a brisk 10-minute walk before or after a learning session. It’s like pressing the refresh button on your brain.
5. You’re chronically stressed
Stress doesn’t just make you feel scattered—it literally shrinks parts of your brain related to memory.
Cortisol, the primary stress hormone, has a particularly nasty effect on the hippocampus, which is responsible for forming new memories. Prolonged exposure to stress can make it harder for your brain to encode and recall information, even if you’re putting in the effort.
You might think you’re pushing through it, being “resilient.” But if you’re operating in a constant state of tension—tight chest, racing thoughts, mental fatigue—you’re stacking the odds against retention.
Ground yourself: Just five minutes of slow, deep breathing or meditation can lower cortisol levels and reset your nervous system. Your brain will thank you.
6. You’re not spacing your learning
Ever cram the night before an exam or binge-watch tutorials before a big project?
Feels efficient. Isn’t.
Memory doesn’t work well under a flood. In fact, spacing things out over time—called spaced repetition—is one of the most effective ways to retain knowledge long-term.
Spacing gives your brain time to forget just a little… so that when you return to the material, the act of remembering re-strengthens it.
If cramming is like dumping seeds on soil and hoping they take root, spacing is like watering those seeds at intervals so they grow deep.
Try this method: Use flashcard apps like Anki or Quizlet that are built on spaced repetition algorithms. Or revisit your notes briefly after 1 day, 3 days, and a week.
7. You’re not emotionally connecting with the material
Here’s something we often forget: emotion supercharges memory.
Think about the things you do remember—your first kiss, that awkward school presentation, a moment of deep pride or fear. They’re emotionally charged, so your brain filed them away as “important.”
When learning feels boring, disconnected, or irrelevant, your brain doesn’t prioritize it.
To retain new information better, try to make it matter. Ask yourself: Why does this interest me? How does this connect to my life? Can I turn this into a story or visual metaphor?
The more personal meaning or emotional resonance you bring to the material, the more likely it is to stick.
Even something simple helps: When reading, imagine how you’d use the information. Or picture a scenario where you might explain it to your future self or a loved one.
Final Thoughts: Memory Isn’t Magic. It Answers to Maintenance.
So often we beat ourselves up for forgetting things—calling ourselves lazy or “not smart enough.” But the truth is, our brains are trying their best to function inside a system full of friction.
If we want to retain more, we have to clear the interference.
That means protecting our focus. Respecting our sleep. Moving our bodies. Giving ourselves time to recall, rest, connect.
You don’t need a photographic memory to remember more.
You just need a brain that’s supported, not sabotaged.
So if new information keeps slipping through the cracks, don’t panic. Just pause and ask: Which of these habits might be standing in the way?
Because once you fix the input conditions, the output starts to change.
And suddenly, learning feels like learning again.