How to Cope With Short Term Memory Loss

Short term memory loss can be a huge hindrance in daily life. The human brain typically contains seven pieces of information in short term memory for roughly 20 seconds. ^{[1]XResearch source} It’s critical to immediately store the information into your brain. Also known as working memory, short term memory can be aided by several coping mechanics that are easy to integrate into daily life. ^{[2]XResearch source} Practice a few of the following methods and you’ll be able to better cope with short term memory loss.

Method 1

Method 1 of 4:

Absorbing Information

1
Link new information with old information. When you get a new type of information, no matter what it is, there needs to be a way for you to associate it with what you know. Linking it with your long term memory is a good way to do it. ^{[3]XResearch source}
- Locker combinations can be easily memorized. For instance, 3-15-23 could be the number of siblings, graduation year, and Michael Jordan’s jersey number.
- Directions work well with linking. North 2 blocks, west 1 blocks could easily be your high school (e.g. Northwest High) and Blackjack.
2
Simplify information. Try breaking down information to the smallest digestible piece. When that doesn’t work, break it down even further. If some step begins with grasping a handle and squeezing, perhaps starting the memorization process with simply putting a hand on the item would work.^{[4]XResearch source}
- Shorten sentences. For instance, the first line in the balcony scene in Romeo and Juliet is, “But soft, what light through yonder window breaks?” That could be shortened to, “Soft light yonder window breaks.”
- Break up larger pieces into smaller pieces. The same line from Romeo and Juliet could be broken down into four 2-word portions: “But soft”, “what light”, “through yonder”, and “window breaks”.
Stimulate your brain with crosswords or Sudoku. Try memorizing items for no real reason other than to challenge yourself. The key is to do enough new things so you are engaging your brain and keeping it in shape. This will help you absorb new information when it’s provided.^{[5]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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Method 2

Method 2 of 4:

Storing Information

1
Repeat everything. Immediately after you speak or hear a nugget of information, repeat it. After that, repeat it again. The more you repeat it, the more likely you are to remember it.^{[6]XResearch source}^{[7]XResearch source}
- When introduced to someone, immediately say their name in multiple replies. “Nice to meet you, John. What do you do for a living, John?”
- As you’re walking out the door, “I’m going to get gas and change the oil. I’m going to get gas and change the oil.”
- When you hear the total bill at restaurant, “The total is $19.95. The total is $19.95.”
2
Use mnemonics. A mnemonic is simply a method you can develop to improve memory. The more detailed or bizarre the mnemonic, the more likely you are to remember it. Choose a method that works best with what you remember.
- Names or word mnemonics work well. FANBOYS works for the primary conjunctions (for, and, nor, but, or, yet, so), and HOMES gives you the great lakes (Huron, Ontario, Michigan, Erie, Superior).
- Linking mnemonics use a more story-like approach. If you need eggs, milk, butter, and peppers at the grocery store, imagine yourself doing chores on the farm. Get the eggs from the coop, then milk the cow, churn the butter, and harvest the garden. ^{[8]XResearch source}
- Image mnemonics is simply substituting imagery for words in your mind. If you can’t remember if it’s supposed to be cream of wheat, cream of celery, or cream of mushroom, the picture of a COW (Cream Of Wheat) would help.^{[9]XResearch source}
By practicing “chunking,” you’re converting information into palatable pieces that are easier to store. It’s the common basis for why phone numbers and social security numbers are so easy to remember. We are trained for as long as we can remember to chunk each number into its respective groups (e.g. Phone numbers are 3-3-4, and SSNs are 3-2-4).^{[10]XResearch source}
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Method 3

Method 3 of 4:

Recalling Information

1
Organize everything. No matter the method, you need to record every single nugget of information you can. There needs to be a database of clues that can be pieced together to tell the entire story of what you’ve forgotten. Jot down dates, medicine you have to take, dates of significance, details about everything.
- Try organization via timeline. If you have an lunch appointment at 11:00am, try writing into your calendar or planner the wake up time, preparation time, driving time, the actual meeting time, and then the drive back. ^{[11]XResearch source}
- Use a diary. Sometimes the quick notes we jot down aren’t enough to fill in all the information. A more detail-oriented diary could help with the missing pieces.^{[12]XResearch source}
- Write items as you’re doing or trying to remember them. Don’t wait until you’re finished and try to recollect everything. Make it part of your every-day life to write while you do things. If it helps, use a tape recorder. ^{[13]XResearch source}
2
Follow a routine. A routine serves as a starting point for all memories. It helps you remember everything from the mundane to the complex by anchoring to something that doesn’t require memory. It accelerates other memories. ^{[14]XResearch source}
- To remember to take your pills every morning, leave a reminder by putting them on top of your deodorant bottle. Deodorant is an every-day routine, and the pills will stick out like a sore thumb. ^{[15]XResearch source}
- Put your keys, wallet, and change in your hat every day when you get home. That way the items are there without worrying about losing them. ^{[16]XResearch source}
3
Set alarms. For every date and obligation you have, set alarms to remind you. Ideally, this works best on a phone or a computer. Just set up the reminder in the calendar or app you like best, and let the program do the hard work. ^{[17]XResearch source}
- If you don’t have a phone or computer nearby, try using an egg-timer. Write a note beside the egg-timer and then set it for the amount of time you need.
- Quick items work well on a watch as well. Just set a phone alarm for the desired time and you can rely on it for a single reminder.
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Method 4

Method 4 of 4:

Factoring in Your Health

1
Conduct a self-evaluation. There are a variety of occurrences that can result in, or accelerate, memory loss. Check your physical, psychological, and general mental makeup in order to determine if anything is exacerbating your memory loss issues.^{[18]XTrustworthy SourceUS Food and Drug AdministrationU.S. government agency responsible for promoting public healthGo to source}
- Psychological problems can cause memory loss. Stress or depression are very common causes for emotional trauma. The emotional trauma makes it harder to think about other things and recall them.
- Head injuries are common causes for memory loss. If consciousness is lost, it’s possible the memories may take quite some time to come back.
- Much like the psychological problems of stress and depression, sleep deprivation can bring about memory loss.
2
Consider your age. Aging and memory loss go hand in hand. Some types of information may be more difficult to remember than others. It’s very possible the same information will be easily recalled the following day. Consult with your physician if you start to show any of the following signs of dementia. ^{[19]XTrustworthy SourceUS Food and Drug AdministrationU.S. government agency responsible for promoting public healthGo to source}
- Repeating the same question over and over again
- Confusing common words that result in confusing sentences
- Misplacing things in odd locations, like keys in a refrigerator^{[20]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
3
Go to a doctor. There are a variety of reasons for memory loss that cannot be determined without seeing a physician of some kind. Various medications like sleeping pills, antidepressants, and pain medications affect memory. There are several other medically related possibilities for memory loss. ^{[21]XTrustworthy SourceUS Food and Drug AdministrationU.S. government agency responsible for promoting public healthGo to source}
- If you have an infection that is related to the lining of the brain, that can obviously affect memory. Some such infections may be related to syphilis, tuberculosis, and herpes.
- Problems with the thyroid can lead to memory issues. Whether your thyroid is underactive or overactive, the chemical imbalance could be the cause of memory loss.
- Check your vitamin levels. Both vitamin B1 and B12 are linked to memory. Lower B1 could be related to alcohol or drug use. If you are deficient, have the doctor give you pills or an injection to alleviate the problem.
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