7 Surprising Causes of Poor Memory in Your 20s | Tips to fix
Have you ever forgotten your friend’s birthday, lost your wallet again, or stared at your phone wondering what you meant to do?
If you keep thinking, “Why is my memory so bad at 20?”, you are not alone.
A lot of people in their twenties feel the same way. In fact, studies by
WebMD proved that about 1 in 3 young adults notice memory lapses or forgetfulness in their 20s, even though their brains are still young and strong.
Let’s check out what causes memory loss and forgetfulness at a young age, plus easy ways to make your memory better.
Is Forgetting Stuff in Your 20s Normal?
Yes, it’s normal. It surprises people, but everyone still asks, “Why is my memory so bad?” in their twenties sometimes.
Life moves fast, and the world is busier than ever. Research from
The Guardian found that close to 60% of young adults have problems with focus, attention, or short-term memory loss because of stress, technology, and fast living.
The good thing is, you can often fix these issues just by making small changes.
1. Too Much Screen Time
Most young people spend a minimum of 7 hours a day looking at screens. That’s like watching a whole movie every day, just on your phone or laptop.
All this screen time means your brain is always busy and never gets a break, especially if you use screens late at night. This makes it tough to remember new things or focus on tasks.
Even the moment we saw the data shared by Data Reportal, we were quite shocked.
We knew screen time was rising, but these numbers clearly show how much time we all spend in front of screens every single day. Just take a look at this table:
| Media | Weekly screen time | Daily screen time |
| Total use of TV | 32 hours 18 minutes | 4 hours 37 minutes |
| Internet on a computer | 4 hours 56 minutes | 42 minutes |
| Video on a computer | 1 hour 59 minutes | 17 minutes |
| App/web on a smartphone | 16 hours 24 minutes | 2 hours 21 minutes |
| App/web on a tablet | 4 hours 19 minutes | 37 minutes |
| Total | 59 hours 56 minutes | 8 hours 34 minutes |
Easy Fix: Turn off your phone or computer at least 30 minutes before bed. Try reading, drawing, or just relaxing quietly to help your brain rest.
Check out the Jolt app
2. High Stress
Big exams, job worries, or family problems create a lot of stress. Stress fills your mind with worry, so there’s less space for new memories. Did you know doctors say stress is one of the top reasons for short-term memory loss in young people?
We truly believe this is real. In fact, we have seen it happen many times around us. Even at home, we have noticed that when someone is under a lot of stress, they tend to forget small things very often.
For example, they might forget where they kept their phone or what they were just about to do.
On the other hand, people who are calm and relaxed usually remember things better. It shows how much stress can affect the brain and memory, even in young people. It is not just a theory.
We have seen it happen in real life. That is why managing stress is so important if we want to stay sharp and focused.
Easy Fix: Take deep breaths, go for a walk, or listen to music when you’re stressed. Finding your own way to relax is super important for your memory.
3. Not Enough Sleep
We have all heard our doctors say, “People your age should get at least 7 to 9 hours of sleep every night.” But the truth is, most of us do not get that much rest. Late-night scrolling, busy schedules, and stress often keep us awake for longer than we should be.
Missing out on sleep is not just about feeling tired the next day. It affects the way your brain works. Without enough rest, your brain cannot store new information properly.
This makes it harder to focus, remember things, and stay alert. Over time, it can make you feel forgetful.
Easy Fix: Try going to bed and waking up at the same time every day, even on weekends. This helps your brain build a healthy routine and improves your memory over time.
You can also download the Jolt App to stay away from distractions and keep your focus strong. Always remember, if you build good habits and stay disciplined in your 20s, it will benefit you for the rest of your life.
These small steps can help you maintain a better lifestyle, feel more in control, and stay mentally sharp as you grow older.
4. Too Much Multitasking
Doing homework, texting friends, and watching videos at the same time is common. Many people think they are being more productive by doing everything at once.
But the truth is, your brain cannot focus properly on many things at the same time. It keeps switching between tasks, which makes you slower and more likely to make mistakes.
According to
News Medical report, multitasking can lower your memory and attention by up to 40%. This means you may forget things more easily and struggle to concentrate. To protect your memory, try to do one thing at a time.
And we won’t say you are alone in this. Even, we feel the same way sometimes. There are days when we feel overwhelmed with so much work that we try to do everything at once.
But instead of getting more work done, we end up doing less than we usually do on a normal day. In fact, there are times when we get almost nothing done at all. It happens to all of us.
That’s why learning to slow down and focus on one task at a time is so important.
Easy Fix: Work on one thing at a time. Focus all your energy, finish it, and then move to the next.
5. Not Enough Exercise
Exercise helps your brain by sending more blood to it, which gives your brain the energy it needs to work well. If you do not move your body much, your brain can feel slow and tired. This can lead to forgetfulness, even at a young age.
We are not just saying this, we have tried it ourselves. Earlier, I used to wake up at 9 AM and jump straight into my daily work. But for the past 15 days, I’ve been waking up at 6 AM, going for a walk with friends, talking, and enjoying nature.
Since then, my brain feels fresh, active, and more focused. I remember things better now and feel more in control.
I also blocked all distracting apps like WhatsApp, Facebook, and Instagram for 30 minutes before bedtime using the Jolt App. Since then, my brain feels fresh, active, and more focused. I remember things better and feel more in control.
Easy Fix: You don’t need to join a gym. A simple walk, dancing in your room, or stretching is enough. Try to move your body every day.
6. Bad Eating Habits
Your brain needs good food to stay strong and work properly. If you mostly eat junk food like chips, cookies, and soda, it can affect your brain in a bad way.
You may feel tired, slow, and forgetful. These foods do not give your brain the nutrients it needs.
Over time, eating like this can even lead to memory problems at a young age. Experts say that a healthy diet with fruits, vegetables, nuts, whole grains, and enough water can make a big difference. When you eat well, your brain stays active, sharp, and ready to learn and remember things.
Easy Fix: Add fruits, nuts, beans, or protein to your meals. Swap out some junk for real food a few times a week.
7. Anxiety and Sadness
Feeling down, nervous, or stressed all the time can make it very hard for your brain to work properly. You may find it difficult to focus, think clearly, or remember simple things.
This is not just a random thought, more than one-third of young adults have said that their mood affects how well they remember things. When your mind is busy worrying or feeling low, it becomes harder to store or recall information.
That is why taking care of your mental health is just as important as caring for your body. A calm and happy mind helps you remember better.
Easy Fix: Talk to someone you trust, like a friend or counselor. You can write in a journal, too. Taking care of your mental health makes a big difference for your memory.
Make Your Memory Stronger With Jolt
Sometimes it’s hard to break old habits and remember to focus. That’s where Jolt can help!
Jolt - Screen Time App is an easy-to-use app made to help people block distractions and build stronger memory skills.
Let’s see what it does:
- Block apps and websites that steal your time, so you stop scrolling and start focusing.
- Set focus sessions with timers and reminders, no more forgetting what you came to do!
- Has challenges and daily goals so you create healthy habits and remember the important stuff.
- Hard Mode feature blocks out everything for super deep focus when you need it.
- Tracks your progress and streaks so you can see how much your memory and habits are getting better.
- Easy setup so you can start making changes fast, even if you’re not a tech expert.
Jolt app is like a buddy that helps you stay on track. Whether you’re in class, at work, or hanging out at home, Jolt keeps you focused, reminds you to take breaks, and helps you build simple habits for a strong memory.
Lots of young people use Jolt to feel less stressed, less distracted, and more in control of their days.
Check out the Jolt app Simple Changes For a Sharper Memory
Do you find it hard to remember where you left your phone, what you planned for the day, or even what someone just told you?
Don’t worry, lots of people in their twenties feel the same way. The good news is, you can make your memory stronger with easy steps and a little help.
- Turn off your phone at night to give your mind real rest.
- Take five minutes each day to breathe deeply and relax. Stress-free moments help your brain work better.
- Go to bed and wake up at the same time to build a healthy sleep habit.
- Work on one task at a time instead of multitasking. This helps your memory stay sharp.
- Move your body daily, even a quick walk or stretch is great for your brain.
- Eat real food like fruits or nuts. Healthy food helps with forgetfulness in 20s.
- Talk or write about your feelings if you’re sad or anxious, don’t keep things bottled up.
- Use the Jolt App, it has a blocking feature to stop distractions and build habits. Set up focus sessions and reminders, so you never forget the important stuff.
As the book “Atomic Habits” by James Clear explains, small daily changes add up to big improvements over time. Start with one simple habit and build from there.
Remember, a strong memory isn’t built overnight, but each step gets you closer. Take care of your mind; you’ll be surprised by how much you remember and how much better you feel!
Frequently Asked Questions:
- Is it normal to have memory problems at 20?
Yes, it can be normal, especially with stress, poor sleep, or too much screen time. Your brain is still developing, and lifestyle habits matter a lot. Fixing your routine, eating well, sleeping enough, and staying active can quickly improve your memory.
- Can stress and anxiety cause memory loss in young adults?
Yes, stress and anxiety can affect how your brain stores and recalls information. When you feel overwhelmed, your focus drops. This makes it harder to remember things. Managing stress through walks, deep breathing, or apps like Jolt can help your brain stay calm and sharp.
- Does poor sleep affect memory in your 20s?
Absolutely. Without 7–9 hours of sleep, your brain cannot rest or store new memories properly. You may feel tired and forgetful. Try sleeping at the same time every night and avoid phones before bed. A fixed sleep routine helps your brain work better.
- Can multitasking hurt memory and focus?
Yes, doing too many things at once confuses the brain. It keeps switching between tasks and ends up doing none well. This leads to forgetfulness. Try focusing on one thing at a time. It improves your attention and helps your brain store information clearly.
- What are some easy ways to fix bad memory at a young age?
Simple changes can help. Sleep better, eat brain-boosting foods, stay active, reduce screen time, and manage stress. Apps like Jolt can block distractions and support focus. Walking in nature, reading more, and talking to friends can also keep your mind fresh and strong.
- Is bad memory a symptom of ADHD?
Yes, but not always. People with ADHD often find it hard to focus, which can lead to forgetfulness. But bad memory alone does not mean you have ADHD. Many things like stress, poor sleep, or multitasking can also affect memory. A proper check-up can help you know for sure.
- How can I improve my memory at 20?
To improve memory, start with good sleep, healthy food, and daily exercise. Try doing one task at a time instead of multitasking. Reduce screen time, take short breaks, and stay organised with notes or reminders. Using helpful apps like Jolt can also support focus and mental clarity.
- Why am I so forgetful at 20?
Forgetfulness at 20 can happen due to many reasons like stress, poor sleep, unhealthy diet, lack of physical activity, or too much screen time. Your brain needs rest, good food, and focus to work well. Changing a few daily habits can make a big difference in your memory.
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