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Memory is a complex process that includes sensory, short-term and long-term memory. Each type of memory serves a different function in how we retain and retrieve information.
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Memory has three stages: encoding, storage and retrieval. Each stage plays an essential role in the memory process and involves a different portion of your brain.
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A neuropsychologist at the Center for Healthy Aging outlines the different stages of memory and explains how paying attention can help you remember something you might otherwise forget.
Memory: How it works and how to preserve it
Memories may light the corners of your mind, but that illumination can sometimes be elusive, fragmented and unreliable. Research shows that memory doesn't always work perfectly. And as we grow older, some memories – like remembering where you left your reading glasses or car keys – become more challenging to access and retain
To learn more, we talked to Joel Peterman, Ph.D., a neuropsychologist at the Center for Healthy Aging at the Swedish Cherry Hill Campus, to better understand how memory works and how we can improve our ability to remember. Here's what he shared.
Understanding memory
According to Dr. Peterman, memory is the process of storing and remembering information. It’s vital for many daily activities, including problem-solving, communication, reasoning, and navigating familiar and unfamiliar locations or situations.
Memory is a multi-layered process that involves many parts of the brain working together. It’s much more than a mental filing cabinet that stores facts for ready access.
There are different types of memory, including:
- Sensory memory – information collected through your sense of smell, taste, hearing, touch or vision.
- Short-term memory – easily accessible information stored for a brief period lasting from a few seconds to several minutes. It allows you to retain information long enough to use it, like during a conversation.
- Long-term memory – information stored for extended periods ranging from hours to decades. It’s where you keep everything you’ve learned, experienced or remembered over time.
If all that seems too complicated, just think of memory as a house, says Dr. Peterman.
“If you think of a house being our entire life’s memory, early childhood is the foundation. It’s the bedrock of the home,” he explains. “Then, in our late teens and early 20s, we begin building the house. Who we become as we go through life is the house that we build. That’s your long-term memory.
“Short-term memory – like what you did yesterday – is like a coat of paint on the house. Paint is more likely to have things happen to mess it up – say, a big thunderstorm comes in and rinses all the paint away. That’s your short-term memory. It’s most vulnerable to fading or being washed away by distraction,” adds Dr. Peterman.
How does memory work?
According to Dr. Peterman, the memory process has three stages:
- Encoding – taking in information and translating it into an easily stored format
- Storage – transitioning information from short-term to long-term memory. Memory storage happens in the hippocampus, the area of the brain affected by Alzheimer’s disease.
- Retrieval – locating and recalling encoded information at a later time. Memories may be easy to retrieve or may require cues such as notes or recordings for remembering details.
“The field of cognitive psychology borrows a lot of terms from computing – like encoding, storage and retrieval. Think of it like inputting data into a computer, saving it on the hard drive and later pulling it back up,” says Dr. Peterman.
Pay attention
How well you remember something depends, in part, on the type of attention you give it. “We engage in multiple degrees of attention. Some types are better than others for increasing retention and memory improvement,” says Dr. Peterman.
He uses the following examples to illustrate the types of attention:
- Focused attention – reading a sentence
- Sustained attention – reading in a quiet room
- Selective attention – reading while ignoring the television
- Alternating attention – reading and talking to a friend
- Divided attention – reading and cooking at the same time
“Attention really drives encoding,” says Dr. Peterman. “If you’re not paying attention, you won’t remember.”
The opposite of attention is autopilot.
“Autopilot is a mode in which we can take care of simple tasks without needing to fully attend to them, like brushing our teeth, taking medication and turning off appliances. All of these are things that we do day in and day out, and they likely do not require our attention,” says Dr. Peterman. “However, because they do not require our attention, we’re less likely to remember whether we’ve done them.”
Improving memory with the three S’s
It’s possible to improve your memory. Dr. Peterman recommends using a process he calls “the three S’s” to increase your ability to retain and recall information. “The technique incorporates multiple senses to deepen your encoding and embed the memory more fully. It works for remembering future intentions and tasks you’ve already completed and ‘slows down time’ to increase your attention to detail for a particular task,” he says.
The three steps are:
- Stop. Bring your mind to the present. Try to ignore other thoughts in your mind.
- See it. Imagine yourself performing the task you intend to do.
- Say it. Either inside your head or out loud, say what you are doing.
“The key is being more mindful of the present,” says Dr. Peterman. “We have an incredible ability to mentally time travel, to think about things we’ve done and things we need to do. Our brain is really good at not being here. So that will then decrease the likelihood of you retaining whatever is happening now.
These strategies from the National Library of Medicine can also help minimize memory loss:
- Allow yourself time to do things without feeling rushed.
- Develop habits and routines that are easy to remember and follow.
- Stimulate your mind with activities that activate your brain, such as reading, word puzzles, board games and video games.
- Talk with friends or family members regularly, preferably every day.
- Always keep your keys, wallet and other essential items in the same place.
- Eliminate excess clutter in your living spaces.
- Use labels or pictures to remind you where things belong.
- Record appointments and other activities you need to remember in a planner book or on a calendar.
Know when it’s serious
If you notice changes in your memory that affect your ability to perform your daily activities, it may be time to contact your doctor for testing and assessment to determine the source of your issues.
According to the National Institute on Aging, signs it may be time to seek professional guidance include:
- Asking the same questions repeatedly
- Getting lost in locations you once knew well
- Difficulty following directions or recipes
- Confusion about people, time and places
- Forgetting to care for yourself – eating poorly, not bathing or behaving unsafely
“If someone is aware of their memory slips and can recall examples, it’s probably not a serious problem. But if they’re unaware and a spouse, family member or close friend is noticing, that’s more concerning. A lack of awareness can indicate something more concerning,” says Dr. Peterman.
Learn more and find a physician or advanced practice clinician (APC)
Talking to your doctor is the first step in addressing any concerns you or someone close to you has about memory issues. Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care physician. You can also connect virtually with your doctor to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.
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This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions.
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