Why am I so forgetful? Common causes, and when to worry
Forgetting names, keys and why you walked into a room is usually normal, and often has a fixable cause. Here’s how to tell everyday forgetfulness from something worth checking.
Lost your keys again? Forgot a name the moment you heard it? Walked into the kitchen with no idea why? These moments are frustrating, and when they pile up it’s natural to wonder if something is wrong. Most of the time, the cause is ordinary and fixable. Here’s how to tell the difference.
Often it’s attention, not memory
Many “memory” lapses are really attention lapses. If you weren’t paying attention when you put your keys down, the memory was never properly formed. A 2020 Nature study found that when people’s attention lapsed just before learning something, they were more likely to forget it. Stress, multitasking and phones all make lapses more likely. See multitasking and the brain.
Common everyday causes
The US National Institute on Aging (NIA) lists many treatable causes of memory problems. The most common:
- Poor sleep. Sleep is when the brain consolidates memories. See sleep and memory.
- Stress, anxiety and depression. All three crowd out attention and disrupt sleep. See stress and memory.
- Big life changes, such as a move, a new job, a new baby or a loss.
- Alcohol and drugs. See alcohol and the brain.
- Poor diet, including not eating regularly.
Medical causes worth checking
Vitamin B12 deficiency. According to the NIH, low B12 can cause poor memory and confusion, and it’s more common in adults over 50, vegans, and people taking metformin or acid-reducing drugs. A blood test can check it.
Thyroid problems, as well as kidney or liver disease, infections, and head injuries, are also on NIA’s list.
Medications. AARP’s list of drugs that can affect memory includes benzodiazepines (such as lorazepam and diazepam), “Z-drug” sleep aids like zolpidem, opioids, older tricyclic antidepressants, some anti-seizure drugs, bladder drugs such as oxybutynin, and older antihistamines like diphenhydramine. A 2015 study found long-term use of anticholinergic drugs, a group that includes several of these, was linked to higher dementia risk, though it couldn’t prove cause and effect. Don’t stop any medication on your own; ask your doctor or pharmacist to review what you take.
Menopause. In the long-running SWAN study, about two-thirds of women reported memory complaints during the menopause transition. Performance tends to recover after menopause, which suggests the change is mostly temporary.
Normal forgetfulness vs warning signs
The NIA and the Alzheimer’s Association both offer side-by-side comparisons. Normal at any age:
- Sometimes forgetting names or appointments, but remembering them later
- Occasionally having trouble finding the right word
- Losing things from time to time
- Forgetting what day it is, then working it out
- Making a bad decision once in a while
The Alzheimer’s Association’s 10 warning signs, which are worth getting checked:
- Memory loss that disrupts daily life
- Trouble planning or solving problems
- Difficulty completing familiar tasks
- Confusion about time or place
- Trouble understanding visual images and spatial relationships
- New problems with words in speaking or writing
- Misplacing things and being unable to retrace steps
- Decreased or poor judgment
- Withdrawal from work or social activities
- Changes in mood and personality
What about mild cognitive impairment?
Mild cognitive impairment (MCI) means memory or thinking problems that are noticeable but don’t stop someone living independently. The Alzheimer’s Association estimates 12 to 18% of people aged 60 and over have it. Some people with MCI go on to develop dementia, but not everyone does, and some return to normal.
What you can do
The 2024 Lancet Commission on dementia identified 14 risk factors that people can change, which together account for about 45% of dementia cases worldwide. They include physical inactivity, high blood pressure, untreated hearing loss and vision loss, high LDL cholesterol, smoking, diabetes, depression, social isolation and excessive drinking. Many of the same habits help everyday memory too:
- Sleep 7 or more hours and keep a regular schedule.
- Exercise: see exercise and memory.
- Get your hearing and eyesight checked, and use hearing aids or glasses if you need them.
- Pay attention on purpose: say “keys on the hall table” out loud as you put them down.
- Use external memory: a calendar, lists and a fixed spot for keys and wallet. Our guide on improving short-term memory has more techniques.
A quick memory check
Try this short word-recall test: study 12 words for 30 seconds, then type as many as you remember.
For a daily check-in, the Words game takes about two minutes. It’s for fun and practice, not a diagnosis, but playing regularly gives you a personal baseline, which can make real changes easier to notice.
When to see a doctor
NIA suggests seeing a doctor if you or someone close to you notices things like asking the same questions over and over, getting lost in familiar places, trouble following directions or recipes, confusion about time, people or places, or neglecting personal safety or hygiene. Many causes are treatable, and an early check gives you the most options. Sudden confusion, memory loss with weakness or trouble speaking is an emergency: call emergency services.
This article is general information, not medical advice or a diagnosis. If you’re worried about your memory, thinking or health, talk to a doctor.
Sources
- National Institute on Aging: Memory problems, forgetfulness and aging
- Alzheimer’s Association: 10 early signs and symptoms of Alzheimer’s
- Alzheimer’s Association: Mild cognitive impairment
- Alzheimer Europe: 2024 Lancet Commission identifies 14 modifiable risk factors
- AARP: medications that can cause memory loss
- Harvard Health: anticholinergic drugs and dementia risk (Gray et al. 2015)
- SWAN study: cognition during the menopause transition
- NIH Office of Dietary Supplements: Vitamin B12
- Madore et al. (2020), Nature: attention lapses predict forgetting
Frequently asked questions
Why am I so forgetful lately?
Common causes are poor sleep, stress, anxiety or depression, doing too many things at once, and some medications. Medical causes such as low vitamin B12 or thyroid problems are also common and treatable.
Is it normal to be forgetful?
Yes. Sometimes forgetting a name or appointment and remembering it later, occasionally searching for a word, or misplacing things from time to time are normal at any age, according to the National Institute on Aging.
What vitamin deficiency causes memory loss?
Vitamin B12 deficiency is the best known. It can cause confusion, poor memory and low mood, and is more common in adults over 50, vegans, and people taking metformin or acid-reducing drugs.
Can stress or anxiety cause memory loss?
Yes. Stress, anxiety and depression all affect attention and memory, and the National Institute on Aging lists them among treatable causes of memory problems.
When should I worry about memory loss?
See a doctor if memory problems disrupt daily life: repeating the same questions, getting lost in familiar places, trouble following recipes or directions, or confusion about time, people or places. It’s also worth checking if family or friends notice changes.