Episode Transcript
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material may be inappropriate for children under 13. Brett
1:04
McKay here and welcome to another edition of
1:07
the Art of Manliness podcast. Do you sometimes
1:09
walk into another room in your house to
1:11
get something, but then can't remember what it
1:13
was you wanted? Do you sometimes forget about
1:15
an appointment or struggle to remember someone's name?
1:17
You may have chalked these lapses in memory
1:19
up to getting older. And age
1:21
can indeed play a role in the diminishing power of
1:23
memory. But as my guest will tell us,
1:25
there are other factors that play as well. Charin
1:28
Raghunath is a neuroscientist, psychologist, and
1:30
the author of Why We Remember,
1:33
unlocking memories' power to hold on to what matters.
1:35
Today on the show, Charin explains how factors
1:37
like how we direct our attention, take photos,
1:39
and move through something called event boundaries all
1:42
affect our memory. And how our
1:44
current context in life impacts which memories we're
1:46
able to recall from the past. We
1:49
always talk about how to reverse engineer these factors to improve
1:51
your memories. After the show's
1:53
over, check out our show notes at aom.is.memory.
2:07
Charin Raganath, welcome to the show. Thank
2:09
you very much, Brett. Great to be here. So
2:11
you are a neuroscientist and you've spent your career
2:14
20 plus years researching
2:16
memory. And we're going to talk today about
2:18
why we remember some things, why we forget
2:21
other stuff and what we can do to
2:23
improve our memory. But after I read
2:25
your book, one of the big takeaways I got from it
2:27
was that memory is more than
2:29
just an archive of our past. That
2:32
actually memory shapes our day-to-day
2:34
lives. So how does memory influence
2:36
our lives beyond just being able
2:39
to recall events? So
2:42
one just very kind of simple
2:44
example would be, let's say you wake up in a
2:47
hotel room, right? Your
2:49
first question as you wake up,
2:51
as you're a little disoriented and probably
2:53
without even thinking about it, you're having
2:55
this moment of where am I? And
2:59
just to situate yourself in time and space, right? It's
3:01
like you can look around, you know where you are
3:03
in the room, but where's this room? It could be
3:05
in like a prison somewhere or it
3:08
could be in like a resort, who knows? And
3:11
so you have to rely on memory just to get
3:13
to that point to dig you out of that hole
3:15
and tell you exactly where you are. So
3:18
let's take a slightly
3:20
more complex example now. Like
3:22
let's say, for instance, you are
3:25
trying to choose which restaurant you want to go to. It's
3:28
like a usual restaurant that's pretty good, but then
3:30
lately they changed the menu and you know the
3:32
last time you went there, you had a terrible
3:34
meal. So you can use
3:36
memory to basically say, you know what? I'm going
3:39
to go to someplace different this time. And
3:41
then we can take something like a big choice. So
3:44
I decided to go into research in
3:47
cognitive neuroscience, but my training was in
3:49
clinical psychology and I actually had the
3:51
chance to do a clinical internship in
3:53
which I could have been on a
3:56
career path to make lots of money in a
3:59
clinical career. And when
4:01
I look back on that decision,
4:03
what I asked myself was essentially,
4:06
what are the kinds of moments
4:08
that I feel most comfortable in,
4:10
that I'm happiest about? When
4:12
I thought about the instances in which I was
4:14
in the clinic, I thought, okay, I have to
4:16
be dressed up well, I have to be there
4:18
early in the morning, I have to
4:21
be on when people say there's a lot of
4:23
pressure because if I don't get things right, bad
4:25
things can happen, versus the
4:27
times that I could remember from
4:29
being in research where I was staying
4:31
up late, drinking beers and eating pizza in
4:33
the lab while we were working late for
4:35
a conference or something like that, and the
4:38
people that I hung out with in the
4:40
lab versus the more formal
4:42
environments in the clinic, and it was just
4:44
a no-brainer. And so these
4:47
hard life decisions are
4:49
very, very complicated. We're making them based
4:51
on insufficient information. And so we rely
4:53
on memory to give us that
4:55
data that we need to make these decisions about
4:57
our future. And as we'll
5:00
see in this conversation too, memory is connected
5:02
to a lot of other things in our
5:04
lives that we might not think are connected
5:06
to memory. The ability to imagine things, that's
5:08
connected to memory. How we situate ourselves not
5:10
only in place, like in
5:12
that example you gave, you wake up in a hotel room, you're
5:14
like, where the heck am I? But also in time. Well, let's
5:16
get to this question here, I think a lot of people might have this. Why
5:19
do we remember some things but not
5:21
others? And then the follow-up question is,
5:24
what can that answer tell us
5:26
about how memory works? When
5:29
we look at the design of the brain,
5:31
what you see over and over and
5:33
over again, whatever system you look at, is
5:36
that the brain is optimizing to make
5:38
the most of a little bit of information.
5:41
And so what I mean by that is if
5:43
we see the world, we're not literally looking at
5:45
everything, we're only grabbing little bits and pieces of
5:47
the world with our eyes by just moving our
5:49
eyes and focusing at different places, and
5:52
then assembling that into a meaningful picture.
5:54
So we know that even our
5:56
ability to perceive the world is limited and our
5:58
ability to hold the world. things in attention
6:00
is limited. So what
6:03
makes things memorable and
6:05
what makes things grab our attention, there's
6:07
a high relationship between them. They're often
6:10
things that are biologically important. So something
6:12
that you'll probably find this, I imagine
6:14
yourself Brett, if you look back on
6:16
things in your life, you probably
6:19
remember the first things that will come to
6:21
mind will be the highs and lows, right?
6:23
Things that are very emotionally, you know, they're
6:25
exciting or times where you were scared or
6:28
times where you felt intense desire. And these
6:30
are biologically important moments where there are
6:33
chemicals in the brain that promote plasticity
6:35
that are released during these moments. So
6:37
that right off the bat tells you
6:39
something about why some events are memorable
6:41
is because they're
6:43
biologically important. Other events that
6:45
would be also important
6:47
would be things that are new or things
6:49
that are surprising. So we often
6:52
remember these events that really surprise
6:54
us because they stick
6:56
out and some of that is related
6:58
to a phenomenon I'll get into
7:00
with regards to interference. But
7:03
some of it is also when we're surprised or when
7:05
we're in a brand new place that we've never been
7:07
to before. Again there's these
7:09
release of neuromodulators, these chemicals in
7:11
our brain that promote plasticity. So
7:14
those are some of the key factors and
7:16
another key factor as I mentioned is
7:19
the fact that memories compete with each other and
7:21
this is a phenomenon called interference. So I think
7:24
intuitively we might think of memory as being like
7:26
I store a bunch of files in my hard
7:28
disk and more or less if I
7:30
store 10 files or if I store 20 files
7:32
it doesn't make a difference. But
7:34
that's not how memory works. In human
7:37
memory the memories are competing
7:39
with each other and so if
7:41
I'm trying to remember Brett
7:43
let's say your name I meet you sometime in
7:45
person we go into the real world as opposed
7:47
to the virtual world. I meet you we have
7:50
a beer something like that then
7:52
later on I meet someone named Brit. Well
7:55
remembering Brit is going to be complicated because
7:57
I've just learned about Brett and there's going
7:59
to be this interference between them.
8:02
So the way that memories can survive
8:04
that competition is if there's something distinctive
8:06
that makes this memory different from something
8:08
else. So if I had
8:11
something about your name and I could
8:13
tie it with something interesting about
8:15
you that I learned and make that all
8:17
into one big story, for instance, then now
8:19
all of a sudden you're very, very different
8:22
from Brit because Brit's just sound that I
8:24
heard. And this is
8:26
the way in which memories can stick
8:28
around, is if we're attending
8:30
to something that allows us to
8:33
capture what's unique about this moment
8:35
in time. So the sights, the
8:37
sounds, the smells, emotions,
8:39
something that you think about that's unique.
8:43
Does our brain store memories in
8:45
a specific part of the brain? Well
8:49
this is a very tough question to
8:51
answer because essentially it comes down to
8:53
what is the memory. So there's many
8:55
different ways memory can be manifest. One
8:57
is your ability to just
8:59
call upon facts, general knowledge that you
9:02
have about the world and that's called
9:04
semantic memory. And then there's
9:06
your ability to remember specific events in
9:08
your life like episodic memory. So
9:11
I know that Def Leppard was a
9:13
British metal band that played very melodic
9:15
songs in the 1980s,
9:17
but that's different than my memory for seeing
9:20
them in the round during the hysteria
9:22
tour which was a little bit after
9:24
they had peaked. But nonetheless, that's an
9:26
episodic memory from one point in time.
9:29
And so those kinds of memories differ from each
9:31
other. Now the hippocampus is
9:33
an area of the brain that's known
9:35
to be very important for forming new
9:37
episodic memories. And
9:39
it doesn't do it by itself, but what
9:41
it does is it ties together all of
9:43
these different parts of the brain that are
9:45
processing the different kinds of aspects of the
9:48
semantics of your world. Does that make sense?
9:50
No, that's making sense so far, yeah. Yeah.
9:54
So a lot of what people think of
9:56
when they think of the memory
9:58
loss, for instance, they that you see
10:00
in the earliest stages of Alzheimer's disease,
10:02
that's related in part to the loss
10:05
of the hippocampus because what happens is
10:07
people start to lose this ability to
10:09
form new episodic memories. They
10:11
still have knowledge of who they are, all the
10:13
people they know in those early stages, but
10:16
they lose this ability to form new
10:18
episodic memories. And so that's why
10:20
the hippocampus is such a big player in memories
10:22
because it plays this role in just arbitrarily
10:26
saying, in some ways the hippocampus,
10:28
I mean, if we were to pretend the
10:30
hippocampus is a person instead of a brain
10:33
area, you could say, well, it's being deliberately
10:35
dumb. It's not thinking about why things should
10:37
go together. It's just saying, hey, I
10:40
happened to see Brett in the pub
10:43
while the song was playing in the
10:45
background all at the same moment in
10:47
time. And that's what the memory is.
10:49
It's just this random coincidence of factors.
10:52
Okay, so the hippocampus is involved
10:54
in episodic memories, something
10:56
that you've researched a lot and found, and
10:59
it's been groundbreaking, is the role the
11:01
prefrontal cortex plays in memory.
11:04
People might be familiar with the idea that the
11:06
prefrontal cortex can be used as
11:08
short-term memory. It's sort of used as the
11:10
analogy is the prefrontal cortex is like RAM,
11:12
it's like working memory. So if you need
11:14
to temporarily remember something, prefrontal cortex
11:16
can take that, but for like longer term memories,
11:18
you go to the hippocampus. What your research has
11:20
found is no, the prefrontal cortex actually
11:23
plays a bigger role in those long-term
11:25
memories. What role does the prefrontal cortex
11:27
play? Yeah, I think
11:29
that I'm really glad you brought up that
11:32
RAM analogy because I think that was very
11:34
popular for a long time in psychology that
11:36
we used to think of humans as being
11:38
like computers in this very kind
11:40
of straightforward way, but we're not. What
11:42
the prefrontal cortex seems to be
11:45
about is it's kind of
11:47
a, again, I'm gonna use these analogies just
11:49
to keep things simple, although I hope people
11:51
with a more scientific background will get mad
11:53
at me for this. But a
11:56
lot of people use the term executive
11:58
to describe what the prefrontal cortex is. financial cortex does.
12:00
And what that means is, you
12:02
know, an executive who's running a company
12:05
really has no useful skills, right? They're not
12:07
like, you're not going to trust them with
12:09
the accounting, you're not going to trust them
12:11
to like handle the mail room or anything
12:14
like that. But their job
12:16
is really to oversee everything coordinated
12:18
towards a common goal. And
12:20
that's what the prefrontal cortex is all about. So for
12:22
a long time, people used to think, oh, the prefrontal
12:24
cortex doesn't do anything
12:27
because it's not people could
12:29
lose a prefrontal cortex and they would still
12:31
walk and talk and have all the knowledge they did
12:33
before. But they couldn't
12:35
function in the real world because they had no
12:38
ability to use that information to get
12:41
their goals achieved. And
12:44
so you brought up this idea of short term
12:46
memory. And so part of the idea of being
12:48
able to hold a phone number, say in short
12:50
term memory, like if I give you a phone
12:52
number, if I say, hey, here's your temporary password,
12:54
I need you to reset it so that you
12:56
can get back into your bank account. You're
12:59
keeping that information in mind. But to
13:01
do that, you have to keep yourself
13:03
from being distracted, right? So there's a
13:06
kid crying in the background, or maybe
13:08
you're getting a text alert on your
13:10
phone and you have to suppress those
13:12
distractions to focus on what's relevant. And
13:15
that's where the prefrontal cortex comes in. But
13:19
that same ability is also what
13:21
allows you to be present
13:23
in the moment and focus on what's
13:25
important, like where I put my keys
13:27
or where I put my phone, as
13:30
opposed to the things that may be
13:32
less important but could grab your attention,
13:34
like the sound of a dog
13:36
barking or a kettle whistling or something. Things that you
13:38
need to take care of, but they're not necessarily related
13:40
to these other long term goals. And
13:43
so this idea that the prefrontal cortex
13:46
directs our attention to stuff that we want
13:48
to remember, and if we're
13:50
distracted, we might not remember that thing. That
13:53
explains why we forget, where did I put my
13:55
keys or where did I put my wallet? Because
13:57
your prefrontal cortex kind of checked out when you
13:59
just... you dropped them on the counter and you weren't paying
14:01
attention. So it was just like, yeah, we're
14:03
not gonna remember that. That's
14:06
exactly right. Yeah, yeah, that's exactly right.
14:08
And so, and sometimes what happens is
14:10
our prefrontal cortex isn't checking out, but
14:12
it's actually, sometimes we intentionally do it.
14:15
We switch from one task to another.
14:17
We'll go, oh, yeah, I'm gonna
14:19
be like, I'm
14:21
walking in the door, I've got my keys, but
14:24
then I just decide habitually to check my
14:26
email or something. And so the
14:28
prefrontal cortex is saying, okay, let's shift gears. Now
14:31
my goal is to check email. And
14:33
so the next time when
14:35
you go back to your keys, you're already
14:37
a step behind because your prefrontal
14:39
cortex has to use all these resources just
14:41
to shift back from the email task
14:43
back to whatever it was you were doing when you opened
14:46
the door. And so
14:48
as a result, our resources become
14:50
too depleted, spread too thin,
14:52
and we can't focus in on what we need.
14:54
So sometimes the prefrontal cortex is there, but
14:57
we misdirected because we have bad habits.
15:00
Or it could just be overwhelmed. I think you highlighted
15:02
some research, how constantly using
15:04
social media, that can inhibit
15:06
memory because your prefrontal cortex has got
15:08
all this information, you're blasting
15:11
it, and then it can't remember stuff you
15:13
actually wanna remember. That's exactly
15:15
right, yeah. So you can be blasted
15:17
both by switching between these things. And
15:20
again, a lot of this is under
15:22
our control, so to speak, meaning that
15:24
we don't have to check social media all
15:27
the time. Like right now, if
15:29
I was being sloppy, I would be
15:31
checking social media in
15:33
between points in our conversation,
15:35
which would be horrible for my
15:38
ability to remember our conversation later on, which is
15:40
why I turned off all my
15:42
alerts and I went into focus mode for
15:44
this conversation because otherwise I'd be
15:46
having this conversation. And then somebody would say, hey, what
15:48
did you do today? And I'd be like, I was
15:51
on this amazing podcast, but I
15:53
can't remember anything about it. Yeah,
15:55
and this might explain why as you
15:58
get older, I mean, there's a couple. things going
16:00
on as you get older while your memory feels like it's
16:02
not as sharp. But I just say as you get older
16:04
into your thirties and your forties and your fifties, you have
16:06
a lot more going on in your life, a lot more
16:09
stuff to keep track of, keeping track of your kid's schedule,
16:11
your work schedule, things that need to be done on the
16:13
house. And so yeah, you're probably
16:15
going to forget that your glasses are on top
16:17
of your head because you got so much going
16:19
on. That's a very
16:21
good point. You know, so as we get older,
16:23
there's a bunch of things that happen. So one
16:25
is that we have a lot of stresses, we
16:27
have a lot of pressures and we have a
16:29
lot of competing things and deadlines
16:31
and so forth. And so when
16:34
we're under stress, the natural
16:36
response of the brain is to down
16:38
regulate the prefrontal cortex. You want to
16:40
go into a more of a responsive
16:42
mode rather than a mode of planning
16:45
and deliberation. And so
16:47
we're now compromised because of that stress.
16:49
But then on top of it, as
16:51
we get older, on average,
16:53
the prefrontal cortex shrinks a little bit.
16:56
It's not functioning as efficiently as it
16:58
should. And then, you know,
17:00
we're maybe having some health issues. Maybe
17:02
we just got over a bout of
17:05
COVID. Maybe you're not sleeping as
17:07
well as you used to. And
17:09
so all of these factors can compromise the frontal
17:11
cortex even more. So one of the things I
17:14
think a lot about is how
17:16
modern life is just optimized to
17:18
deplete our mental resources and put
17:20
us in the state of perpetual
17:22
amnesia. Okay. So the
17:25
prefrontal cortex plays a role in
17:27
memory by directing where we place
17:29
our attention. And then when we
17:31
don't give something sufficient attention, we
17:33
can't remember it. So, you know, if we got a lot going
17:35
on in our lives, we tend to be
17:37
forgetful because there's just too many things to pay
17:40
attention to. It overwhelms the prefrontal
17:42
cortex. And then when you're multitasking, you
17:44
know, task switching a lot, you can't
17:46
give anyone task enough attention to remember
17:49
what's going on with it and do it well.
17:52
And then all these things, it can cause stress
17:54
and that can deplete the strength of the prefrontal
17:56
cortex, as well as other things like lack of
17:58
sleep, something related to the, is
18:00
how the use of smartphone cameras
18:03
affects how we remember an experience. What
18:05
does the research say there? So
18:09
on average, the research shows pretty
18:11
significantly that when we use cameras
18:13
to document our lives, we actually
18:15
have a paradoxically lower
18:17
memory for those events. And
18:20
I think people have this intuitive idea that if
18:22
I take a picture of this event, I will
18:24
remember it. And in theory, that
18:26
could be true, but what often happens is
18:29
people don't go back to
18:31
the pictures, right? Because we collect gobs
18:33
and gobs of pictures. And
18:35
then on top of it, we're mindlessly documenting
18:37
these things. And you can see this with
18:39
the rise of Instagram walls everywhere, right? So
18:41
it becomes no longer about
18:44
the experience but about the picture. And
18:47
so what happens is that people tend to
18:49
have a poor memory for these experiences when
18:51
they've been focused on taking the pictures and
18:53
posting them. Now, it doesn't have
18:55
to be that way. So you could be more
18:57
selective in the way that you
19:00
take pictures and use the camera as a
19:02
tool for grounding you in the
19:04
moment and say, what's really going on here?
19:06
What's interesting here? And then selectively
19:08
take pictures that are planting cues in
19:10
your mind for later on being able
19:12
to remember them. Because that's what a
19:15
lot of memory is, is
19:17
if you have the right cues, some
19:19
distinctive thing that you're seeing or smelling
19:21
or hearing, that's
19:23
what allows you to go back and revisit
19:26
that moment. And so we can
19:28
be mindful about picture taking and study
19:30
one study found that if people are
19:32
in that kind of condition, you
19:35
can actually improve memory. Another
19:37
way you can do it is by
19:39
actually going back to those pictures. So
19:41
we can think of like an Instagram
19:44
story or a Snapchat post as
19:46
being a metaphor for how photos actually have
19:48
this amnesic quality where you post something and
19:50
then two days it disappears. And this is
19:52
what I think we often do with our
19:55
photos. But if you actually, one
19:57
of the things they do like is what's called
19:59
Facebook memories where they put on a photo
20:01
that you haven't seen in years, but
20:03
you posted it a while back. And
20:05
that's now a cue to recall that
20:07
memory. And the act of recalling that
20:09
memory now makes it more accessible later
20:11
on. So that way you can
20:14
remember it again. So the act of remembering
20:16
makes it more memorable. Okay,
20:18
so if you're gonna take pictures, I think going back
20:20
to what we were saying about the role of prefrontal
20:22
cortex in memory, if you're just
20:24
focused on taking the perfect picture and thinking, oh,
20:26
this would be great for Instagram and what are
20:28
my friends gonna think about, the way you're directing
20:30
your attention, putting it on the
20:33
picture taking itself, I
20:35
mean, you're not really present, you're not there. And
20:37
because of that, you're not gonna remember the experience
20:40
as much. But you could,
20:42
if you direct your attention differently, even while taking
20:44
a picture, that can enhance your
20:46
memory if you wanted to. Yes,
20:48
I would say that if you can use
20:51
your prefrontal cortex to say, if my goal
20:53
is to have a memorable experience, I
20:55
can actually, first of all, think
20:57
about what's in front of me, think about
20:59
the sights and the sounds and the smells
21:01
and so forth and immerse myself in it,
21:04
immerse myself in this moment. But
21:06
then when I do take pictures, you can actually
21:08
ask yourself, what would be a good reminder of
21:10
this moment? What are the points in this moment
21:12
that I wanna remember? And what are the points
21:14
in this moment that I don't wanna document? I
21:17
think lots of times we just take pictures without
21:19
ever even thinking, is this the
21:21
memory that I wanna be calling back?
21:23
Because ultimately, once we start taking these
21:25
pictures, those pictures will have
21:27
a disproportionate effect on what we
21:29
remember. So how many times have
21:32
you taken vacation and you take
21:34
pictures and the events that you
21:36
remember later on are those events that you photographed
21:38
and the ones that you didn't photograph get thrown
21:40
to the side, has this ever happened to you?
21:42
Yeah, not for
21:44
sure. So yeah, so that's, I think part of
21:46
it is the camera can be a tool and
21:49
again, if you use your frontal cortex to say,
21:51
what do I want out of this experience? The
21:53
camera can be a tool to get it as
21:56
opposed to a distraction that just takes you away
21:58
from what you want. So going back
22:01
to this idea of episodic memory, this is
22:03
sort of remembering events in our lives that
22:05
happened to us. Why
22:07
is it that we have a harder time
22:09
with episodic memory as we get older? So
22:11
I think we mentioned some things, right? You
22:14
have just a lot going on in your
22:16
life, there's stress, your prefrontal cortex,
22:18
shrinkage, you get older. But
22:21
I mean, I've noticed this in my own life, and I think you talked
22:23
about this in the book, I can remember
22:25
stuff from when I was, you know, middle
22:28
school through age 30, like very
22:32
vividly. I remember college, I remember
22:34
traveling internationally, I remember, you know,
22:36
high school football. But then
22:38
after age 30-ish, things are kind of
22:40
like, I kind of remember doing that,
22:42
but it's not as much detail as
22:45
those, you know, teenage years. What's going on
22:47
there? Well, this is something
22:49
that's very, very common. In fact, memory researchers
22:51
have a name for it, which is the
22:54
reminiscence bump. And the
22:56
idea behind the reminiscence bump is that if
22:59
you just plot the number of memories that people will
23:01
report, if you ask them about different times of their
23:03
lives, and you just make a little graph out of
23:05
it, there's a big bump in the graph from the
23:07
years between the ages of 18 to 30. And
23:10
there's a number of reasons for that. And one
23:12
big reason is that that's when our sense of
23:15
who we are is actually emerging.
23:18
And so the experiences that we have during
23:20
the time period are very tied to our
23:23
sense of identity. And
23:25
that's the time when we're forming our
23:27
tastes in music and food, and we're
23:29
finding the friendships that will help define
23:31
us and so forth. And so we
23:33
tend to call upon those memories more
23:35
as a result. And
23:37
as I was saying, the memories that you call upon
23:40
the most will be strengthened each
23:42
time you call upon them. Another
23:44
theory as to why we remember
23:46
more from our youth is that
23:48
memory is enhanced when we encounter
23:51
something novel. And when we're
23:53
young, we've got a lot of novel things. There's a
23:55
lot of firsts. We do a lot of new things.
23:58
And so when the brain encounters that... It's
24:01
memory camera is like oh hey. This is novel.
24:03
We this might be important Let's we're gonna take
24:05
a lot of footage of this so
24:07
then when you look back on it There's
24:09
a lot of memory footage to unspool, but
24:12
as adults you know we tend to get
24:14
into a routine We experience less novelty you
24:16
know each day I mean even year is
24:18
just a lot like the last one so
24:21
the memory camera. It's like turns off It's like
24:23
well. I've seen this before
24:25
no need to capture it so when we look
24:27
back There's not a lot of memory footage to
24:29
unspool, so you want more memories in adulthood You're
24:33
gonna have to do more novel things more
24:35
more memorable things We're
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And now back to the show. How
29:18
can understanding how episodic memory
29:20
works help us understand why
29:22
it is when we go into
29:24
the kitchen for something, we
29:26
forget why we went into the kitchen? What's
29:29
going on there? This is
29:31
one of my favorite topics and actually something
29:33
that we're studying a lot in my lab
29:35
right now. Even though our
29:37
lives are continuous, what happens is we
29:40
tend to remember our lives as
29:42
a series of events, like I went
29:45
to the kitchen, I went to someone's
29:47
21st birthday party, blah, blah, blah. And
29:50
so what we think happens
29:52
is that as we go about our
29:54
day, you're creating a little story
29:56
in your head that's okay, so my job
29:58
right now is to. talk to Brett and
30:01
answer this question. I'm keeping your question in
30:03
mind. I'm thinking of all these ways of
30:05
answering it. But then we move
30:07
on to another question and I flush that
30:09
information out. I focus on the new question
30:11
you're asking. And that time when
30:13
I pivot from question one to question two
30:15
is what we would call an event boundary.
30:18
It means that one event is over, another has
30:20
begun. And what we can see
30:22
when we scan people's brains is at those
30:25
moments, there's almost a tectonic shift in the
30:27
patterns of brain activity where you
30:29
see this change in patterns
30:31
as people's story about the
30:33
world changes in a moment. And so what's
30:35
interesting is that even the act of just
30:38
moving from one room to another can give
30:40
you that. So if I take
30:42
a few steps right now, if I were just to
30:44
stand up, take a few steps to my right, I'd
30:46
be in my room and then one more step and
30:48
I'm crossing into the hallway. And
30:50
even though it's just another step, I
30:53
would psychologically feel like I'm in a
30:55
new place. And that change in your
30:58
spatial context is enough to
31:00
create an event boundary. And
31:02
because context is so important for memory that
31:04
as episodic memories are so tied to a
31:06
time and a place, that in
31:08
the time it takes me to go to the kitchen, now
31:11
I've shifted across two or three rooms.
31:14
And now when I go back and try to remember why
31:16
I went to the kitchen, I have
31:18
to engage in this act of mental time
31:20
travel to recall what I was doing back
31:23
in that time period when I was in
31:25
my room. And that's why
31:27
it's often helpful if you go back to the room you
31:29
were in originally, you'll remember why you
31:31
went to the kitchen. That's
31:33
right. Yeah, that's right. So then what
31:35
happens is for me personally, I'll go to the
31:38
kitchen, I'll say, oh, what was I here for?
31:40
Then I'll just grab some food and eat it. And
31:42
then I come back to my office and I'm like,
31:45
oh my God, I left my phone in there. Yeah.
31:47
I realized, okay, over the course of the
31:50
past year, I've probably consumed thousands of calories
31:52
because of these damn event boundaries. As
31:55
I read about that idea about event
31:57
boundaries, it made me wonder if this
31:59
can help. explain whenever
32:01
I read stuff on a digital device like my
32:03
smartphone with the Kindle app, I
32:05
don't remember as much as when I'm reading from
32:07
a paperback book. I think it could be because
32:09
when you're on a device, I could
32:12
be on the Kindle app and then immediately I could
32:14
talk over to Instagram or my email. That
32:16
event boundary, when I'm reading on my phone,
32:19
it's just really porous. I'm switching back and
32:21
forth between events, so I'm
32:23
remembering less about each. But with
32:25
a book, like a paperback book,
32:28
there's a clear event boundary in its pages.
32:30
When I'm reading, I'm reading. I'm just in
32:32
the book. It's just one
32:34
event. I've noticed that whenever I
32:36
read a paperback book, I remember
32:38
it more. I can find things and I can
32:41
remember where some quote that I highlighted is.
32:43
I know which part of the book it's in,
32:46
but I don't have that experience when I'm reading on the
32:48
Kindle app. Yeah. So there's
32:50
definitely physical aspects of holding a
32:52
book that are different than the way we
32:54
interact with a Kindle, for instance. That
32:58
can lead our reading experience change,
33:00
which is going to change memorability. One
33:04
of the things that you mentioned is just the fact that
33:06
if you're using a device that has more than just a
33:08
reading app on it, it's just
33:10
so tempting to think of other things. When
33:14
you pick up that device, your brain
33:16
is considering all the possible tasks you
33:18
could do on that device. It's
33:20
almost like you're at a buffet. I don't
33:22
know about you, but if I ever go to a buffet,
33:24
I'm eating one thing, but I'm thinking about all the other
33:26
things I could be eating. So again,
33:28
I'm never really there. With
33:31
a book on the other hand, you have no choice. You're sort
33:33
of stuck with it. Also
33:35
with a book, there's a way in
33:37
which there's a spatial sense of where
33:39
the plot is because essentially there's a
33:42
physical place for each word on this
33:44
book. But on the screen, it's
33:46
a little different because every page appears on the same
33:48
screen. It
33:50
gives you a little bit more distinctiveness. All
33:53
these factors put together, I believe,
33:56
make it easier. I think you brought this up
33:58
in your example. If I'm
34:00
reading page 100, I
34:02
often have to think back to what happened in page
34:05
70 in order to
34:07
be able to understand what's happening in page
34:09
100. And that's
34:11
easier to do, I think. At least it
34:13
feels more natural with a physical book because
34:15
it's on a different page. So I
34:18
can think about it in a way that actually
34:20
takes me back to a different place in a
34:22
different time. And what we've found is that actually
34:25
there's a little burst of activity and
34:28
a pattern of activity in the hippocampus
34:30
that tells us that people are mentally
34:32
time traveling back at these
34:34
points where you can make a connection between the current
34:36
part of the story and the previous part of the
34:39
story. And so I think
34:41
that act of being able to link things together
34:43
and build them into a bigger narrative is
34:45
just mentally easier with
34:48
a physical book. Okay,
34:50
so if you feel like your brain is kind of like, oh,
34:52
I'm not remembering as much, a few things we can do there.
34:55
Don't blast your prefrontal cortex as much. Maybe
34:58
turn off the fire hose of
35:00
social media. Don't task, switch so
35:03
much. Take care of your prefrontal cortex,
35:05
sleep, reduce stress, eat right. That can help out a
35:07
lot. I thought it was really interesting you have this
35:10
chapter about the role that
35:12
imagination plays in memory.
35:15
What's the connection between the two? So
35:17
I loved writing this chapter. It was just
35:19
so much fun because it allowed
35:21
me, one of the things about writing this book that was
35:23
so much fun is I got to take
35:26
a beginner's mind and start to look at things
35:28
that I'd seen in different things that
35:30
I had read and put it together in a new way.
35:33
And so there's a very old idea going
35:35
back to a researcher named Bartlett in 1930,
35:37
where he
35:39
argued that we don't replay the past,
35:41
but we really create what
35:43
he called an imaginative construction. And
35:46
by that he means that
35:48
we don't play the past, we actually imagine
35:50
how the past could have been. Instead
35:53
of replaying it, we stage a play in our mind
35:55
about how it could have gone out. And
35:57
so we do get some details, but then we... use
36:00
imagination to fill in the blanks and
36:03
add meaning to our past. And
36:05
likewise, he suggested this and then in
36:08
neuroscience, this idea really took off about
36:10
15 years ago, that
36:13
we actually use memory to supplement imagination.
36:15
That is, when we imagine things, they're
36:18
not coming out of thin air. They're
36:21
based on this combination of all these,
36:23
you know, semantic knowledge that we have,
36:25
and then all these little episodic memories,
36:27
these random bits of experience that we've
36:30
had at different moments in our life
36:32
that allow us to anticipate and
36:34
imagine things that have never happened before.
36:36
And it's sort of the root of
36:38
creativity. So this
36:41
is an interesting question. If memory is
36:43
us just imagining how things might have
36:45
gone, how do we know if
36:47
what we're remembering actually happened,
36:50
that we're not just imagining it? This
36:52
is one of the coolest things about science.
36:54
When somebody comes up with a problem that
36:57
nobody had previously realized was a problem.
36:59
And so my old advisor, Marcia
37:01
Johnson, just came out with this
37:04
as a young researcher in the 70s. She just
37:06
said, how do we tell the difference between imagination
37:09
and things that we've actually experienced? Because
37:11
it's all in our heads. A
37:14
memory for something that happened and a memory for
37:16
something we just thought about are
37:18
both just mental experiences. And
37:21
so the way that we have to do
37:23
it is, again, surprise, you have to use
37:25
your prefrontal cortex to do a
37:27
little bit of extra detective work. And
37:29
so what that involves is saying, okay,
37:32
when I remember this thing, what are the bits
37:34
and pieces that are coming to mind? Are
37:36
they things that I can see, you
37:38
know, or are they things that I
37:40
can hear, or, you know, something that
37:42
gives me some grounding in that past
37:44
event? Or is it just stuff that
37:46
I thought about? So I don't know
37:49
about you, but like for me, I have
37:51
these issues where I ask myself, did I
37:53
send that email or did I just think
37:55
about sending the email? Did I take my
37:57
medicine today or did I just think about
37:59
it? and then get distracted. And
38:02
I have to actually ask myself, okay,
38:04
can I feel myself pushing the send
38:06
button? Can I visualize myself
38:08
or can I taste like putting the
38:10
medicine in my mouth and drinking the
38:12
water? And if so, do I bring
38:14
back a sense of today versus some
38:16
other day? And so those
38:19
kinds of sensory experiences ground us in
38:21
things that we've actually experienced in the
38:23
real world. But the
38:25
information that we think about could very
38:27
easily be imagined. And
38:30
then also, whenever we're
38:32
doing that imagining memory thing going on,
38:34
other stuff might mix in as we're
38:36
trying to recall a memory of our
38:38
childhood. There might be something that we
38:40
picked up, like we
38:43
read a book or something and we
38:45
saw a movie, and we unintentionally spliced
38:47
that into the childhood memory. And it
38:49
might turn into something that actually, that's
38:51
not how it happened. Yeah, and
38:54
often, I mean, we need this
38:56
because this less is more principle that
38:59
we're using schemas as
39:01
the scaffold for episodic memories. So we
39:03
don't have to keep rebuilding our memories
39:05
from scratch. If I went to
39:07
a cafe every Monday and met up with
39:09
a different friend, if I
39:12
formed a blank memory of that every
39:14
time, I would be
39:16
wasting enormous amounts of resources when
39:18
instead, I could just take all
39:20
my knowledge about what generally happens in cafes
39:23
and then tack on to that the specific details
39:25
of what I did this week versus what I
39:28
did last week. Now,
39:30
the problem is, is that our schemas allow
39:32
us to fill in those blanks, but sometimes
39:34
we fill them in incorrectly. And
39:36
then what's worse is when we recall those events
39:38
and we fill in the blanks incorrectly, now
39:41
that new information can creep into our
39:43
old memory because the memories get transformed
39:45
every time we recall them. And
39:48
so that's why often people's, when they tell the
39:50
story of something that happened in their childhood over
39:52
and over and over again, or your parents probably
39:54
do this, what happens
39:57
is that they get more and more of
39:59
these little errors that started. accumulating. Does
40:02
this idea explain why sometimes
40:04
people confess to crimes they
40:06
didn't commit? Yes,
40:09
because what you
40:11
can typically do in these interrogation
40:13
situations, and there's actually manuals that
40:15
there's a manual called the read
40:18
manual that talks about an interrogation
40:20
method, which relies on this, where
40:23
what they do is they ask a person
40:25
to, so first of all, you
40:27
start off with somebody who's an authority figure,
40:29
like a police person. You put
40:31
the defendant under stress,
40:34
and then you give them some misinformation, like
40:36
somebody else has ratted you out. We already
40:39
know that you did this. So
40:41
now there's a little bit of a seed of doubt
40:43
planted in the person's mind, and they're
40:45
stressed out, so they're not applying this kind of
40:47
critical thinking that the prefrontal cortex would normally let
40:49
them do. And then you ask
40:52
them, OK, well, if you don't remember it, just
40:54
imagine how it could have played out. And
40:57
so now they think about it. And if they
40:59
have a vivid imagination, they might actually
41:01
be able to come up with a very vivid
41:03
mental picture of how the crime could have played
41:05
out. And the
41:07
next day you ask them, and now they
41:09
remember something, but they don't remember what happened.
41:12
They remember what they imagined. And
41:14
so if you do this across multiple days
41:16
while a person is stressed out, sleep-proprived, in
41:19
case of it some interrogation of somebody
41:21
abroad, like what the CIA does with
41:23
their enhanced interrogation tactics, maybe they're being
41:26
tortured. And so as
41:28
a result of all this, people can develop
41:30
quite a rich, false memory for things that
41:32
never happened. And this has been simulated in
41:35
a lab by Julia Shaw and Elizabeth Loftus.
41:37
And this has been shown to happen in real life.
41:41
OK, so memory can be
41:43
squidgy because our imagination
41:46
plays a role in recalling memory. Here's
41:48
another thing I've noticed in my
41:50
life. It goes to the squidginess
41:52
of memory. Sometimes you're talking to
41:54
a friend, and you'd be talking about
41:57
when you were in high school or in college, and you
41:59
say something like. Oh yeah, I remember
42:01
you were really for the war in Iraq. And
42:04
I remember how adamant you were. And
42:06
the person, your friends, they actually know I
42:09
wasn't. I mean, I might have said some things, but
42:11
I actually wasn't. You're like, no, you seem pretty adamant
42:13
about that at the time. Do
42:16
we sometimes change our memories in
42:18
order to match how we see ourselves today? So maybe
42:20
we thought something in the past, but then our politics
42:23
has changed or beliefs have changed. But
42:26
we update the way we remember things so that it
42:28
matches how we think of ourselves today. Does
42:31
that make sense what I'm asking? Absolutely. And the
42:33
answer is yes. So our
42:36
ability to recall anything in a given moment
42:38
is based on who we are and how
42:40
we feel in our mental context at a
42:42
given moment. So just as if you hear
42:45
the right song or if you're in the
42:47
right place, you can access a memory for
42:49
a particular moment that matched up with that.
42:51
It can kind of send you back in
42:54
time. Likewise, when we're searching
42:56
for information, the goals that we
42:58
have and the beliefs that we carry with us affect
43:00
what we can pull out and what we can't. So
43:04
it can be something more unconscious.
43:06
So for instance, it could be something along the
43:08
lines of you're having a fight with your partner.
43:11
And so now all of a sudden you pull up all
43:13
these things recently that they did to piss you off. And
43:16
it's just so easy to come up with them. Then
43:18
you make up and then a week later you can't
43:20
remember what you even thought about all
43:22
those other memories that popped up. Right.
43:25
And so what changed was your mental context,
43:28
this emotion, this intense emotion that you felt.
43:31
And this also works for beliefs too.
43:33
So we have certain
43:35
beliefs and we tend to find memories
43:37
that are consistent with our beliefs. If
43:40
my belief is the past used to be
43:42
great and I was so cool
43:44
when I was in high school, then
43:46
I'll remember all these great things that happened in
43:49
high school, but I won't remember all the negative
43:51
things that happened in high school. And
43:53
then finally we view the world through
43:55
a particular perspective. And so we
43:58
can actually access other information we can do. change
44:00
this perspective. So for instance, two people
44:02
who are members of different political parties
44:05
might watch the same presidential debate and
44:08
come away with memories of completely
44:10
different experiences of who won and
44:12
who lost based on little one-liners
44:14
and so forth and the talking
44:16
points that they selectively remember. But
44:19
people can switch perspectives and say, well, what
44:22
if I was, instead of being a Republican,
44:24
what if I was a Democrat or vice
44:26
versa? They can start to pull up these
44:28
exceptions that they might have normally missed, just
44:30
like you can probably pull up information
44:33
about the positive aspects
44:35
of your relationship with your partner
44:38
when you're not fighting with them. Okay,
44:40
so that's interesting. So how do you manage that?
44:42
Are there any tips on how to make sure
44:44
you're remembering things correctly and you're
44:47
not messing things up just
44:49
so it updates and matches your current
44:51
state? Yes, I
44:53
think one factor to keep in mind
44:55
is just, first of all, how
44:57
much you're going to search for information and
45:00
memory that confirms your beliefs. So on average,
45:02
people tend to think of them recall memories
45:05
that are more positive and
45:07
that make themselves look better than they really
45:09
were. So if I
45:12
recall some experience from some
45:14
time in my life, I might actually think of
45:16
it, think of an experience
45:19
that's going to be more positive, but I'll
45:21
also remember myself in a way that's
45:23
maybe been more of a positive role
45:25
than actually transpired. So being aware
45:28
of these biases, I think, is the first step. Another
45:31
step is allowing ourselves the
45:33
time to think critically. And
45:35
again, what often happens is we're under stress,
45:38
you shut down the prefrontal cortex, you move
45:40
on to the next thing very quickly. And
45:42
it makes us very susceptible to misinformation. It
45:44
makes us very susceptible to manipulation. But
45:47
likewise, I think one thing we can do to
45:49
help ourselves is surround ourselves
45:52
by diverse Perspectives and give ourselves
45:54
a chance to remember things from
45:56
other perspectives and think that maybe
45:58
the way I. See the world Now
46:01
is just one view of how the world could
46:03
be. What's one thing that people
46:05
can start doing today to get more out
46:07
of their memory? Oh
46:10
so much. What I would
46:12
say is probably the one
46:14
thing that I would say
46:16
is be comfortable with discomfort.
46:19
And what I mean by that and I
46:21
don't think that necessarily be a madman up
46:23
it I'd over in the art of manliness.
46:25
But what I do you mean is is
46:27
that I think we often assume that memories
46:30
be effortless. Six. Is easily come
46:32
to mind and we should be able
46:34
road for memorize things easily. And you
46:36
look as a kid you get straight
46:39
A's like all that person smart. that
46:41
person's doing great and school. but really
46:43
the purses getting straight A's as.learn enough.
46:45
In theory, if you're learning, it means
46:48
that you're actually struggling, you're failing to
46:50
recall thing sometimes and then you can
46:52
get the most learning by pushing yourself.
46:55
And exposing the weaknesses in your
46:57
memory so that you can then
46:59
capture those weaknesses and six them.
47:01
Likewise, if you want to be
47:03
more creative, you need to expose
47:06
yourself to sources of memories that
47:08
are very idiosyncratic. and we're. If
47:11
you just kind of expose yourself
47:13
to gobs and gobs of the
47:15
same media whether it's reading material
47:17
or music or people who you
47:19
interact with and they're all from
47:21
the same demographic group, same culture
47:23
assemblies, you might as well be
47:25
chatty P T V that creative
47:27
or it's just states. And if
47:29
you want to be accurate and
47:31
you don't want to be remembering
47:33
things in a way that's basically
47:35
being you susceptible for me, feel
47:37
a sense you need to surround
47:39
yourself with sources. Of Information and
47:41
people who have different beliefs. again
47:43
so the you can really constantly
47:45
challenge yourself to challenge your view
47:48
of how the past transpired and
47:50
all those things can be uncomfortable
47:52
with. A can also be source
47:54
of curiosity and curiosity is a
47:56
major driver of learning and hasn't
47:58
it's effects on the brain as
48:00
we've shown in our lap. Or
48:03
sure there's been a great conversation. where to people go to
48:05
learn more about the book in your work? Well,
48:07
are you deadly? Read my book. Why
48:09
we remember am You can also go
48:12
to my website, turn around and ask.com
48:14
to get on our mailing list for
48:16
more information and you can find me
48:18
on Instagram a repost periodically. It's including
48:20
some tips about memory from time to
48:22
time and that's at the Memory Doc.
48:25
And as you will turn rogan us six much for
48:27
time, it's been a pleasure. Thanks for having me breathless
48:29
been fun! My.
48:31
A Swiss chard rocket off you. The Author: The
48:33
book Why we remember to be of on amazon.com
48:35
A book stores everywhere. You. Find more face
48:38
by his work at his website for a rug
48:40
and us.com also taken a send Us day when
48:42
the I as last memory and finding some resources
48:44
and delve deeper in this topic. Well
48:53
that wraps up another just to be a when
48:55
podcast makes your check it or what's that it
48:57
out of balance.com refiner, podcast or guys and while
48:59
you're there Senate for newsletters get the Elite. Eighty
49:01
three options are both free the best way. Still
49:04
top of what's going on a whim and vivid
49:06
and thirty at appreciated. Take one minute to his
49:08
view, not the podcast a spot. a final set
49:10
a lot and done that already Think you please
49:12
consider say the show the friend or family members
49:14
you figure something out of it as always save
49:17
the confused important to like size Brett Mckay we
49:19
might I was the on pa just put put
49:21
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