Do You Feel Like Your Memory Is Getting Worse? (Do THIS Quick Daily Brain Exercise to Reset Your Focus & Strengthen Your Memory Long-Term)
In this episode of On Purpose, Jay Shetty and Rahul Jandial explore how memory works and changes throughout our lives. They discuss different types of memory—from procedural memory that helps us ride bikes to episodic memory that stores personal experiences—and explain how each type responds differently to aging and disease. They also examine the differences between normal age-related forgetfulness and more serious conditions like Alzheimer's and dementia.
The conversation covers practical approaches to maintaining cognitive function, including dietary recommendations and brain-training exercises. Jandial explains how emotional experiences affect memory formation and storage, particularly in cases of trauma, and describes how therapy can help people process difficult memories. The discussion provides context for understanding memory issues and offers strategies for maintaining brain health over time.
This is a preview of the Shortform summary of the Jul 14, 2025 episode of the On Purpose with Jay Shetty
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1-Page Summary
Types of Memory and Their Differences
Rahul Jandial explores different types of memory and their varying resilience to aging and disease. He explains that procedural memory, which controls tasks like riding a bike or tying shoelaces, typically remains intact even with aging or dementia. While semantic memory (remembering facts) has become less critical due to smartphones, episodic memory—our personal experiences and recognition of loved ones—is particularly vulnerable to age and Alzheimer's disease. Jandial also describes working memory as a trainable skill crucial for creativity and managing multiple thoughts simultaneously.
Normal Age-related Memory Decline Versus Alzheimer's and Dementia
According to Jandial, while occasional forgetfulness (like misplacing keys) is normal with aging, more severe memory loss affecting identity and daily function may signal Alzheimer's or dementia. He notes that individuals with dementia often don't recognize their own memory loss—it's typically family members who notice these changes. For concerned families, Jandial recommends discussing memory issues during regular doctor visits, where neurocognitive tests can track potential decline over time.
Strategies For Enhancing Cognitive Function and Memory
Jandial emphasizes the importance of cardiovascular health for maintaining brain function. He recommends following a Mediterranean-style "mind diet" rich in fatty fish, plants, and healthy fats, noting that consistent dietary habits over decades prove most beneficial. For cognitive training, he suggests various brain challenges like puzzles, learning new languages, and FDA-approved brain training games, which can improve processing speed and working memory.
Emotion and Trauma in Memory Formation and Recall
Jandial and Shetty discuss how emotional memories, especially traumatic ones, can be involuntarily triggered and deeply imprinted in the brain's limbic structures. While these memories serve protective functions, they can become overwhelming and interfere with daily life. Jandial explains that therapy can help by allowing individuals to revisit traumatic memories in a controlled environment, helping to separate negative emotions from factual events. The goal isn't to forget these memories but to reduce their emotional impact over time.
1-Page Summary
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Clarifications
- Procedural memory involves remembering how to perform tasks or skills, like riding a bike. Semantic memory is about recalling facts and general knowledge. Episodic memory relates to personal experiences and events in your life. Working memory is the ability to hold and manipulate information in your mind for short periods.
- Semantic memory is our store of general knowledge about the world, including facts, concepts, and meanings. The impact of smartphones on semantic memory is related to the ease of access to information they provide, potentially reducing the need to rely on our own memory for facts and details. With smartphones readily available for quick searches, individuals may be less inclined to commit information to memory, affecting the depth and strength of their semantic memory over time. This shift in reliance on external sources for information retrieval can influence how we engage with and retain knowledge in our minds.
- Cardiovascular health is crucial for brain function because the brain relies on a steady supply of oxygen and nutrients carried by the blood. A healthy heart and blood vessels ensure efficient delivery of these essential elements to the brain cells. Poor cardiovascular health can lead to reduced blood flow to the brain, impacting cognitive functions like memory, reasoning, and decision-making. Maintaining cardiovascular health through proper diet and exercise supports overall brain health and can help reduce the risk of cognitive decline.
- The Mediterranean-style "mind diet" emphasizes consuming foods rich in fatty fish, fruits, vegetables, whole grains, and healthy fats like olive oil. This diet is associated with various health benefits, including improved brain function and reduced risk of cognitive decline. It is inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea and is believed to support overall well-being, including cognitive health. The "mind diet" is designed to provide essential nutrients that may help protect the brain and promote cognitive function as individuals age.
- Brain challenges like puzzles and FDA-approved brain training games are activities designed to stimulate cognitive functions such as memory, attention, and problem-solving skills. Puzzles like crosswords, Sudoku, and brain training games on apps or websites are examples of such activities. These exercises are believed to help maintain or improve cognitive abilities and may be recommended as part of a holistic approach to brain health. FDA approval for brain training games indicates that these specific games have undergone regulatory review to ensure their safety and effectiveness in enhancing cognitive function.
- Emotional memories, especially traumatic ones, can be deeply ingrained in the brain's limbic structures, making them powerful and sometimes overwhelming. These memories can impact daily life by triggering intense emotions or reactions when similar situations arise. Therapy can help individuals manage these emotional memories by providing a safe space to process and understand them, aiming to reduce their negative impact over time. The goal is not to erase these memories but to help individuals separate the emotional response from the actual events, promoting healing and resilience.
- Therapy for revisiting traumatic memories involves a therapeutic approach where individuals work with a trained professional to process and understand distressing experiences. This type of therapy aims to help individuals confront and work through traumatic memories in a safe and controlled environment. By revisiting these memories with the guidance of a therapist, individuals can gradually reduce the emotional distress associated with the traumatic event. The goal is not to erase the memory but to change the way it is stored and processed in the brain, leading to decreased emotional impact over time.
Counterarguments
- While procedural memory is often resilient, it can still be affected by certain types of neurological damage or diseases, such as Parkinson's disease or stroke.
- Semantic memory may be less critical for storing information due to smartphones, but the ability to integrate and use that information critically remains important.
- There is evidence that engaging in certain activities and maintaining a healthy lifestyle can help preserve episodic memory to some extent, even in older age.
- Working memory capacity is somewhat trainable, but there are limits to how much it can be improved, and not all training methods are equally effective.
- While discussing memory issues during doctor visits is useful, there can be barriers such as patient reluctance, stigma, or lack of access to regular healthcare.
- The Mediterranean diet is beneficial, but it may not be culturally appropriate or accessible for everyone, and other diets can also support brain health.
- Brain training games have shown mixed results in research, and their benefits may not always transfer to real-world cognitive performance.
- Therapy for traumatic memories can be beneficial, but it may not work for everyone, and some individuals may require different approaches or additional support.
- The effectiveness of therapy in reducing the emotional impact of traumatic memories can vary greatly among individuals, and some may not experience significant improvement.
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Types of Memory and Their Differences
Rahul Jandial provides insights into the various types of memory, their resilience or vulnerability to aging and disease, and how some memories can be honed and improved with training.
Types of Memory:
Procedural Memory, Such As Biking or Tying Shoelaces, Usually Remains Intact Despite Aging or Dementia
Jandial explains that procedural memory, which includes tasks like riding a bike, tying shoelaces, or driving and making exits, generally remains intact despite aging or suffering from dementia. He uses these examples to show that such procedural tasks are habitual and can be performed without focused attention, due to minimal electrical shivers moving through neurons, making the process efficient.
Semantic Memory Less Essential Than Other Types
Semantic memory, which involves remembering facts like phone numbers, is becoming less critical, according to Jandial. This change in necessity is attributed to the convenience of information available on smartphones, potentially reducing how critical it is to commit certain data to memory.
Episodic Memory, Storing Personal Experiences, Is Vulnerable to Age and Alzheimer's Decline
Episodic memory, which captures the personal experiences and episodes of life such as autobiographical memories and recognition of loved ones, is particularly vulnerable to the ravages of age and Alzheimer's disease. Jandial describes how this memory type can be eroded, leading to the loss of childhood stories and familiar recognition in dementia.
Memory: Tr ...
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Types of Memory and Their Differences
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Clarifications
- Activation energy in training working memory is a concept borrowed from chemistry. It represents the initial effort required to start a cognitive task or change a thinking pattern. Just like in chemical reactions where energy is needed to kickstart a process, in cognitive tasks, there's an initial push needed to begin a new mental activity. Over time, with practice and repetition, this initial hurdle di ...
Counterarguments
- While procedural memory often remains intact longer than other memory types, it is not entirely immune to the effects of aging or dementia. In advanced stages of dementia, even procedural memories can be affected.
- Semantic memory, despite the availability of smartphones, remains critical for understanding language, concepts, and for the efficient retrieval of knowledge without reliance on technology, which can fail or be unavailable.
- Episodic memory's vulnerability to aging and Alzheimer's is well-documented, but there are also studies suggesting that certain lifestyle factors and cognitive interventions may help ...
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Normal Age-related Memory Decline Versus Alzheimer's and Dementia
Rahul Jandial addresses concerns about forgetting things like keys and explains the difference between normal memory loss due to aging and more serious conditions like Alzheimer’s or dementia.
Normal Age-related Memory Changes, Such as Misplacing Keys
Jandial notes that it’s common to start forgetting where you've placed items like keys, and such instances can be part of the normal aging process. As people get older, small memory slips are often not a sign of serious problems.
Early Alzheimer's and Dementias Involve Severe Memory Loss Affecting Identity and Function
However, Jandial warns that these memory issues can progress over the years to more severe forms of memory loss, such as not being able to find one's way home, which may indicate the onset of Alzheimer’s or dementia. He emphasizes the significance of autobiographical memory, which stitches together a person's life experiences and provides a sense of identity. Memory loss in this area can have dire consequences, often leading to a person feeling lost every day and having to reinvent themselves constantly.
Differentiating Age-related Memory Changes From Early Alzheimer's or Dementia
As humans live longer, the brain can start to wear out, leading to memory issues, Jandial explains. He points out that with conditions like dementia, an individual does not re ...
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Normal Age-related Memory Decline Versus Alzheimer's and Dementia
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Clarifications
- Autobiographical memory is a type of memory that involves recollecting personal experiences and events from one's life, forming a crucial part of a person's identity and sense of self. It combines episodic memory (specific events) and semantic memory (general knowledge) to create a rich tapestry of personal recollections. This memory system helps individuals maintain a coherent narrative of their lives, including significant events, relationships, and experiences. Autobiographical memory plays a vital role in shaping how individuals perceive themselves and their place in the world.
- Neurocognitive tests are assessments conducted by healthcare professionals to evaluate cognitive functions like memory, attention, and problem-solving. These tests help in diagnosing conditions affecting cognitive abilities, such as Alzheimer's disease or dementia. They are used to track changes in cognitive function over time and monitor for signs of cognitive decline or impairment. Neurocognitive tests are valuable tools in assessing brain health and guiding treatment plans for individuals with cognitive disorders.
- Cognitive ...
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Strategies For Enhancing Cognitive Function and Memory
Rahul Jandial provides insights on interventions for combating memory loss and improving cognitive health through cardiovascular health, dietary choices, and mental exercises.
Optimal Brain Function Through Cardiovascular Health: Exercise, Diet, and Lifestyle
Jandial emphasizes the importance of maintaining brain arteries' health as a preventative activity against memory loss and cognitive decline. He believes that regular exercise helps keep the main arteries and fine branching arteries clear, which is crucial for good blood flow to the brain tissue.
Mediterranean Diet Abundant in Plants, Fish, and Healthy Fats Preserves Memory and Cognition
Jandial advises a “mind diet” that includes fatty fish, plants, beans, and nuts—similar to the Mediterranean diet, which has been associated with lower rates of dementia in extensive studies. The dietary habits maintained over a decade prove more beneficial for cognitive health than short-term diets. The neurons in the brain are insulated by omega-3 fat, which is essential for the electrical signals to fire faster. This omega-3 fat, which comes from eating fatty fish, is a critical component of the Mediterranean diet.
Brain Challenges: Strengthen Memory & Slow Cognitive Decline
Furthermore, Jandial discusses the need to continue challenging the brain even in the face of cognitive decline or early Alzheimer's. He suggests puzzles, socializing, taking different routes home, using the non-dominant hand, and learning new languages as ways to train the brain and challenge working memory.
Jandial mentions FDA-approved brain training games for the elderly, indica ...
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Counterarguments
- While regular exercise is generally beneficial for cardiovascular health, individual health conditions may limit some people's ability to engage in certain types of physical activity, and alternative strategies may be necessary.
- The Mediterranean diet is beneficial for many, but it may not be suitable for everyone due to personal health issues, allergies, or cultural dietary preferences.
- Long-term dietary habits are important, but short-term diets can also have significant health impacts and may be more suitable for certain medical or lifestyle situations.
- Omega-3 fats are indeed important, but there are other nutrients and factors that contribute to cognitive health which should not be overlooked.
- Brain challenges and mental exercises are useful, but their effectiveness can vary greatly among individuals, and some may not experience the same level of benefit.
- Brain training games have shown promise, but their efficacy is still a subject of debate among scientists, ...
Actionables
- You can integrate brain-healthy foods into your social gatherings by hosting themed dinner parties that feature Mediterranean cuisine, encouraging both the social and dietary aspects of cognitive health. For example, plan a monthly dinner with friends where each person brings a dish rich in omega-3s, such as salmon or walnuts, and share recipes to inspire long-term dietary changes.
- Create a personal "brain workout" routine by alternating between different types of mental exercises each day of the week. For instance, dedicate Mondays to puzzles, Tuesdays to learning a new language through an app, Wednesdays to playing a musical instrument, and so on, ensuring you consistently challenge different cognitive areas.
- Develop a "focus ...
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Emotion and Trauma in Memory Formation and Recall
Jandial and Shetty explore the complex relationship between emotion, trauma, and memory, shedding light on how memories, both good and bad, are imprinted and the ways in which therapy can help manage traumatic recollections.
Emotional Memories, Both Good and Bad, Imprint Deeply and Can Be Involuntarily Recalled
Traumatic Memories Lead To Intrusive Recollection and Lasting Emotional Pain
Jandial explains that emotional memories can be involuntarily recalled, highlighting that they do not require focus or attention and can be triggered by simple things like a smell. Emotional imprinting of memories, particularly traumatic ones, can make them too easy to remember, often leading to involuntary recollection and lasting emotional pain. Shetty adds that bad memories persist because they might carry a lesson and that negative or traumatic memories can lead to continuous intrusive recollection.
Rahul Jandial discusses how emotional memories are intertwined within the brain's primal limbic structures. He notes that while emotional memories are essential for protection, such as reacting to a snake, they can become so strong that they lead to an inability to engage in normal activities, like leaving the house. The emotional impact of these memories is evidenced by associative physical reactions and fear.
Jandial and Shetty discuss the difficulty of forgetting traumatic memories, as the effort to forget can make them the sole focus of someone’s thoughts, reinforcing the recollections instead of eliminating them.
Therapy Techniques Help Reframe Traumatic Memories, Separating Negative Emotions From Facts
Jandial highlights that revisiting traumatic memories in a controlled environment can dampen their emotional stamp, allowing a person to disassociate negative feelings from the factual events. Therapy allows for this process of recounting traumatic events until the adverse emotional response is reduced. The aim is not to forget the memory but to separate the trauma, fear, and physical response from the memory itself.
Jay Shetty discusses changing the narrative of a negative memory to lessen its impact, and Rahul Jandial further elaborates that therapy ...
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Emotion and Trauma in Memory Formation and Recall
Additional Materials
Clarifications
- Emotional imprinting of memories is the process by which emotions, particularly strong ones, become deeply associated with specific memories. This imprinting can make these memories highly vivid and easily recalled, especially in response to triggers like smells or sounds. Traumatic experiences often lead to intense emotional imprinting, causing these memories to be involuntarily recalled and potentially leading to lasting emotional distress. Understanding emotional imprinting is crucial in comprehending how certain memories, particularly negative or traumatic ones, can have a profound impact on an individual's emotional well-being and daily life.
- Involuntary recollection of memories refers to the spontaneous and uncontrollable retrieval of past experiences without conscious effort. These memories can resurface unexpectedly triggered by various stimuli like sights, sounds, or smells. They often involve emotional events and can be intense, leading to a vivid re-experiencing of the original emotions associated with the memory. This phenomenon is common in individuals who have experienced trauma and can contribute to ongoing emotional distress and intrusive thoughts.
- The brain's primal limbic structures, such as the amygdala and hippocampus, are key components involved in processing emotions and forming memories. These structures play a crucial role in encoding emotional experiences and linking them to memory recall. The limbic system is responsible for regulating emotions, behavior, and long-term memory consolidation. Dysfunction in these areas can impact emotional responses, memory formation, and overall psychological well-being.
- Associative physical reactions in the context of memory and trauma can manifest as bodily responses linked to past emotional experiences. For example, encountering a trigger associated with a traumatic memory may lead to physical sensations like increased heart rate, sweating, or muscle tension. These reactions are often automatic and can be distressing, reinforcing the emotional impact of the memory. Fear, in this context, is the emotional response tied to the memory, where the individual may experience heightened anxiety, a sense of danger, or a fight-or-flight response when recalling or encountering triggers related to the traumatic event.
- "Uncoupling the emotional impact from memories" involves separating the intense emotional response tied to a memory from the factual details of the event itself. This process aims to reduce the negative emotional charge associated with a memory, allowing individuals to recall the event without experiencing the same level of distress or discomfort. Through therapy techniques like revisiting traumatic events in a controlled setting, individuals can work towards disassociating the negative emotions from the memory, ultimately lessening the impact of the emotional imprint left by the experience. This separation helps individuals process and manage traumatic memories more effectively, enabling them to address the memories without being overwhelmed by the associated emotions.
- BetterHelp is an online therapy platform that connects individuals with licensed therapists for counseling and mental health support. Users can access therapy sessions through messaging, phone calls, or video chats, providing a convenient and accessible way to receive professional help for various mental healt ...
Counterarguments
- While emotional memories often imprint deeply, some individuals may have a diminished emotional response due to various factors like genetic predispositions or psychological conditions that affect memory formation and emotional processing.
- The involuntary recall of traumatic memories is not universal; some individuals may have coping mechanisms or resilience factors that prevent such memories from surfacing involuntarily.
- The role of the limbic system in emotional memory is well-established, but it's also important to consider the role of other brain regions and the interplay between them in memory processing and recall.
- There are instances where individuals successfully forget traumatic memories, either through natural processes or with the help of therapeutic techniques, challenging the idea that forgetting is inherently difficult.
- Therapy techniques, while helpful, may not be universally effective for all individuals, and some may not benefit from traditional therapeutic approaches to reframing traumatic memories.
- The effectiveness of revisiting traumatic memories in therapy can vary, and for some individuals, this approach may risk re-traumatization rather than alleviating the e ...
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