What Is Memory Retention? (Why It Matters and How to Improve It)

Every day, billions of neurons and trillions of synapses work together to encode, store, and retrieve memories. Your ability to retain memories is important since it helps you make sense of your present and future and aids in adapting to new environments, following instructions, and solving problems.  

The sharpness of your memory can vary. No matter your age, you've probably walked into a room and forgotten why you went there. However, you can improve memory retention by practicing a series of mind-sharpening techniques.

What is memory?

Memory is a key cognitive function that allows you to learn from your experiences, maintain relationships, perform daily tasks, and retain new information. 

You use memory in almost everything you do. When you see a familiar face walking down the street, your memory tells you who the person is and what your relationship is with them. When you look over a restaurant menu, memories of dishes you have eaten help you pick out food and drinks you will likely enjoy. 

Types of memory

Several types of memory exist, including short-term memory, long-term memory, episodic memory, explicit memory, working memory, and more. Each helps you process a certain type of information and apply it to improve your quality of life.

Why is your memory important? 

Memory is especially important when recalling critical information, such as having an allergy or intolerance. Remembering this information helps to keep you safe and take necessary precautions. 

Memory is also essential in our professional careers. When you perform your job tasks, whether it be diagnosing a patient or ringing up an item total, your memory ensures you are following the steps needed to succeed. 

Your memory also plays a role in interpreting your experiences day to day and improving your performance. It is essential to grow your skills, improve your efficiency, and expand your opportunities. 

When you can’t remember how to perform current tasks, it is challenging to build on these skills and learn new ones. By improving your memory, you may see dramatic changes in your professional performance.

What is memory retention? 

Memory retention is the ability to remember information over time. This can be short-term or long-term, depending on the type of information. For example, you may remember your hotel room number for the time period you are staying in the hotel, then promptly forget it. 

For more important information, like your address or phone number, you are likely to remember this information for years. 

Many factors affect your memory retention, such as exposure to information, your age, the demands on your attention, and whether you employ memory-helping techniques. By practicing certain tools to improve memory retention, you can improve the durability of your memory. 

Why should you improve your memory retention? 

Not being able to remember key information can make your personal and professional life difficult. 

Memory retention plays an important role in almost every career path. For example, let’s say you are a computer programmer. To be able to build a new program, you will likely use programming structures and tools you have used in past projects. By remembering how to build this software, you can complete the task efficiently. 

With better memory retention, you can also direct your energy toward learning new skills that build on your existing knowledge. This helps you improve on previous projects and expand your professional abilities. If you were unable to retain the information you learned from previous projects, you would have to learn each task from scratch essentially. With this, your attention would go to re-learning the same tools rather than expanding your knowledge. 

Techniques for improved memory retention 

To improve your memory retention, consider the following exercises and tips.

1. Focus your attention when learning.

Attention is highly associated with better memory retention. A study by the Intramural Research Program found that paying attention creates real changes in our brain that make it much easier for information to be “encoded” into our memory [1]. Doing so increases the likelihood that you will be able to recall the information later. 

How to apply this: When learning new information, try to minimize other distractions. While listening to music or having the TV on in the background might feel unintrusive, focusing solely on the information at hand will likely improve your ability to remember it.

2. Create a mnemonic.

A mnemonic is a pattern of words, letters, or sounds designed to help you remember information. For example, the “ABC” song is a mnemonic device that helps children learn the alphabet. If you remember learning colors in school, you might remember learning the acronym “Roy G Biv,” which helps people remember the colors of the rainbow (red, orange, yellow, green, blue, and violet). 

By creating a mnemonic device, you have an extra layer of association that helps your brain recall information. This might be especially helpful under situations of stress or scenarios where it is more difficult to think clearly.

How to apply this: Start simple. If you have a list of words to remember, see if the first letter of each word can be arranged to create a new word or sentence. If you want to recall a piece of information, try creating a rhyme that helps you remember it (Think: In 1492, Christopher Columbus sailed the ocean blue).  

3. Associate information. 

Creating an association with the information is another great way to encode memories. You can create a sensory association, such as mental imagery, or a story. If you are trying to remember several tasks, consider creating a storyline in your mind that incorporates each step. When you recall that storyline, your brain will likely have an easier time remembering each component. You can do this by building a “memory palace.” To use this technique, associate each piece of information with a piece of the space. 

How to apply this: You might remember someone's name by creating an association. If you met someone named “Lily,” you might picture them holding a lily flower or wearing a lily in their hair. 

4. Use spaced repetition.

Spaced repetition tells your brain that the information is something you should remember. Because our brains receive an overwhelming amount of information each day, it is impossible to remember every detail that comes into our awareness. By repeatedly exposing your brain to information, you signal to your mind that this information is important. 

How to apply this: If you are learning a new task, increase intervals between performing the task to solidify your knowledge. For example, let’s say you learned how to use a new graphic design function on Figma. Use the function to create your design, then do the same thing a few hours later and again the next day. Once you have solidified the knowledge, take a few days' break, and perform the task again. 

5. Use active recall. 

Active recall involves pulling information from your memory with minimal stimuli. Flashcards are an example of active recall because you have minimal stimuli prompting you to actively recall the information. This will also help you more accurately identify gaps in knowledge or areas you are less confident about.

How to apply this: Instead of reading over the material multiple times, force yourself to say the information out loud without referencing the text.

6. Write it down. 

Writing down information may help your brain remember the information. In one Japanese study, participants were either assigned to write down fictional schedule details or digitally record the schedule on a smartphone or tablet. Researchers found that those who wrote down the schedules with a paper and pencil had higher brain activity associated with recording the information and higher recall of the information [2]. 

How to apply this: Next time you take notes during a class or work meeting, try writing notes down “the old-fashioned way” with paper and pencil rather than your computer. Afterward, you can type up the notes, and you will likely remember the information much better.  

7. Live a healthy lifestyle.

Regular exercise, eating healthily, improving sleep, and eliminating toxins have all been shown to help improve memory retention and memory capacity. In addition to this, stress reduction techniques such as mindfulness can help you perform your best. While memory retention techniques can boost your recall, the longest-lasting changes will likely be from improving your lifestyle.

How to apply this: Eat brain-boosting foods, such as berries, nuts, green leafy vegetables, and oily fish. If you can, try to introduce light cardiovascular exercise into your weekly routine. 

Memory retention shapes who you are, but memories can fade over time. To improve retention, whether you keep forgetting your keys or are starting to forget past events, you can practice a series of exercises to improve recall and aid in your ability to learn new things. 

Next steps 

Memory retention impacts daily life. Techniques like mnemonics, spaced repetition, and active recall strengthen memory and improve learning ability. Maintaining a healthy lifestyle with exercise, good sleep, and a balanced diet is also crucial for optimal memory function.

Learn more about what memory is and why it is important through courses on Coursera. Get started with creative courses such as Understanding the Brain: The Neurobiology of Everyday Life offered by the University of Chicago.