How to improve a foggy memory after a concussion

I’ve talked to a lot of patients about memory this week. Long-term memory is usually okay after a concussion. But, memory for day-to-day conversations or events might be harder. 

I remember this from my concussion. Sometimes I could not remember how I spent hours of time earlier in the day. It felt like I was floating through my week.

What causes memory loss?

I have a few theories about this type of memory loss.

• First, your daily routine is off during a concussion. Any time your routine changes it’s harder to remember things like what day it is and what you’ve done.

• Also, you may not be doing as much after a concussion. The brain remembers active events more than passive events.

• Changes in physical abilities like balance and vision can also impact memory. Sensory memory is the first stage in the memory process. When the signals going to your brain are off, your memory is off.

• Attention can change after a concussion. Your brain does not have as much energy. To preserve its energy, the brain does not pay attention to as much as it did before. Your brain also has a broken filter. It gets confused about what is/isn’t important to notice. Some of your mental energy then goes to less important information.

Tips and Tricks for improving your memory

Try these strategies to improve your memory for events and conversation.

Improve your attention

Since attention plays such a big role in memory, use these strategies to increase your attention.

• Reduce distractions so you only pay attention to what’s important.

• Avoid multitasking as much as possible.

• Use mindfulness techniques to improve your memory. Observe where you are, who you are with, what you are doing, and how you feel.

• Practice active listening during a conversation.

• Internally narrate your day. Before starting a new task, talk to yourself about what you just did and what you are going to do next.  

Monitor your attention

Use self-monitoring to notice your attention levels. Then make adjustments to improve your attention. Here are some things you might notice and what to do next:

• If your attention is fading try to bring it back to focus.

• If you are getting distracted by things in your environment, move to a quieter place.

• If you are getting distracted by your thoughts write them down.

• If you are really tired take a break if you can and return to the activity or conversation when you can pay more attention.

Establish routines

It’s easier to remember new events and conversations when ordinary activities are predictable.

• Have a routine time to check/answer emails, water your plants, make your grocery list, etc.

• Have a place for everything and everything in its place.

Strengthen your memories

Use these strategies to help yourself remember an event or conversation once it’s over.

• Make a mental picture of the event or conversation. Include specific details like who was there, what you saw, and how you felt.

• Practice your memories. Summarize the main things that happened as soon as the event or conversation is over. You can also “practice” your memories during a conversation. Summarize main points out loud as you are talking.

• Test your memory at different times during the day to see what you remember. 

• Write down important events or conversations.

Jog your memory

Try these strategies if you get stuck remembering something from earlier in the day or week.

• Look for clues to jog your memory. You can check your calendar. You can look through text messages and phone calls.

• Use forward and backward chaining. This is like retracing your memory steps. Think of an event you do remember. Then work forwards/backwards to help yourself remember more events.

Take care of your body

• Since physical changes like balance and vision issues impact memory, you may not see the improvement you want until these areas are addressed. Ask your doctor for a referral to a PT or OT to work on physical symptoms.

• Sleep, nutrition, hydration, and exercise all impact cognition. Take care of yourself as best you can to set yourself up for memory success.

It’s frustrating to forget what you did yesterday, or a conversation you had. A concussion may impact your memory by changing your mental energy, attention, vision, and other factors that impact memory.

Practice the strategies in this blog to help. Choose just one to start.

If you need more help with your memory, ask you doctor for a referral to a speech-language pathologist (SLP).