We forget almost half of the new information after 20 minutes, after 24 hours about 70% of that information has been deleted and after a month the loss reaches 80%.
Today we have the challenge of remembering. And with so many stimuli we have, just to mention one such as social networks, it is easy to understand why we forget things: our lives are full of commitments, distractions and an endless to-do list. And not only do we forget birthdays, medical appointments or telephone numbers, it also happens that we forget certain commitments associated with changes in habits. Whether you plan to eat healthier, exercise regularly, or simply drink more water, reminders can be a very useful tool for change.
Reminders can combat what psychologists call the “forgetting curve” and can be a great help in changing daily habits and behaviors. From checklists, alarms and certain visual signals can be key to transforming good desires into sustainable habits.
The forgetting curve, proposed by psychologist Hermann Ebbinghaus, explains how our memory declines over time if we do not reinforce what we have learned. Just like forgetting a password that is rarely used, there is also the possibility of forgetting commitments if they are not present at the right time and in the right place.
A reminder not only serves to bring something to mind; It can also reinforce commitment to goals. For example, a reminder to move more may seem trivial, but when presented in the right context and at the right time (such as an alarm during the workday when we have probably spent hours in front of a computer), it can change behavior.
A good reminder should be timely (at the right time), clear (simple and quick to understand), and contextual (appropriate to the place where the behavior should happen).
Some examples are:
- Alarms and Notifications: These are classic but powerful tools. An alarm that goes off at the same time every morning to go for a walk establishes a constant pattern that the brain begins to recognize.
- Visual Signs: Post-its, magnets on the refrigerator or notes on the desk can be triggers to remember goals. For example, leaving sneakers by the door can remind you of physical activity.
- Applications and Technology: Nowadays, many apps are designed to remember habits or goals. These tools can also help record progress, which reinforces motivation.
On the other hand, one of the strategies to avoid forgetting is what is known as “implementation intentions.” This technique consists of linking an action with a signal or a specific moment. Instead of simply saying “I want to read more books,” an implementation intention might be: “I will read 20 minutes after dinner every day.” This declaration has three important elements:
- Specific: It is not a vague goal, but clear and defined.
- Linked to a signal: Dinner, in this case, acts as a signal that starts the action.
- Realistic: The action is achievable and not overly ambitious.
This approach works because it reduces cognitive load and does not require active remembering of the goal since it is anchored to an existing routine (we eat dinner every day).
Last but not least effective are checklists or task lists. They are tools that help structure actions. In the healthcare sector, for example, checklists have been proven to save lives by ensuring critical protocols are followed. In everyday life, they can be just as useful, such as reviewing a checklist at the end of the day to retrospectively review your progress and know how well you are sticking with the new habit.
A simple step by step to incorporate reminders into your daily life when you want to incorporate a new habit or even abandon one, is as follows:
- Define a goal: Make it specific and measurable. A single action is preferable to avoid cognitive overload.
- Create reminders: Use alarms, notes or apps.
- Link the goal to a routine: Identify a time of day where you can anchor the desired action.
- Use a checklist: Record daily achievements and celebrate progress.
Change is possible when we accept that the mind forgets and motivation fluctuates and when we understand the mechanisms that drive behavior.
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