What is explicit memory? Plus, 5 mindful tips to improve it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Ever randomly recall the capitol of Iowa, your school picture outfit, or your old phone number? Those are examples of explicit long term memory. Here’s how to improve it.
Did you know there are different types of memory? From short-term to long-term and even sensory memory, they each contain a specific code of a past experience just waiting to be tapped into. All categories of memory, regardless of type, play a role in the information we can recall.
If you’ve ever randomly thought of the name of your favorite teacher from elementary school or the minute details from your birthday dinner three years ago, you could be tapping into your explicit memory. The explicit memory helps us remember facts, events, and other details we consciously try to remember — and some we may not.
If you ever wish your memory was better, or that you could remember the finer details from your life’s experiences, there are ways you can improve it. And if you remember the title of this article you’re reading (wink wink), then you’ll know we’ve got five to share with you today.
What is explicit memory?
Explicit memory is the part of your long-term memory that helps you remember things like facts, dates, or specific events. This kind of memory is even responsible for memories of less significance, like what you had for breakfast yesterday or what the person in line before you ordered at the coffee shop.
Unlike other types of memory that work automatically (like knowing how to ride a bike without thinking about it), explicit memory might require you to make an active effort to recall information. It’s also known as "declarative memory" because you can easily declare or state the things you remember.
Explicit memory can be further broken down into two categories:
Episodic memory: Like a diary, your brain is filled with memories of events that happened to you personally. This could be a memory of making your very first friend on the playground or even the memory of going to the beach with your friends last summer.
Semantic memory: This form of memory consists of more general knowledge and facts that you’ve learned over time, without necessarily having experienced them. Examples of semantic memory could be just knowing that Paris is the capital of France, or that Mars is a planet. Even if you’ve never visited Paris (or Mars…), you know information about them and that they exist.
Both episodic and semantic memory work together. While we have memories of being in a classroom and laughing at the class clown or passing notes to our friends (episodic memory), we also remember what we learned there (semantic memory).
Your brain organizes this information and stores it away in parts of the brain like the hippocampus and prefrontal cortex so you can recall it when you need to. Unlike more automatic types of memory, explicit memory takes some effort. It’s why you might need to pause and think when remembering a fact or event from the past.
Examples of explicit memory in daily life
We rely on explicit memory often to function and make decisions in everyday life. Below are a few examples of how explicit memory plays a role in everyday activities.
Remembering someone’s name that you recently met
Remembering a friend’s birthday or an important historical date
Remembering details like your grocery list or what you had for dinner the night before
Learning new information at work or school
Recalling life events like your first day of school, an important conversation with a friend, or the last vacation you took
Following directions or remembering steps, like how to navigate to your friend’s house or remember a recipe
Explicit memory vs. implicit memory
Explicit memory involves conscious, or intentional, thought and effort. But there's another type of memory that's more automatic and requires less focus, and that’s implicit memory. Explicit and implicit memory operate differently, but they’re both important and work together to help us function day-to-day.
Explicit memory: This form of memory consists of remembering things you can consciously think about and describe. When you try to remember the name of a restaurant or the capital of a country, it may take time for the information to come to you. As you try to recall this information, you might feel frustrated when explicit memory fails you. A prime example of this is when you forget someone’s name right after being introduced.
Implicit memory: This form of memory works in the background to help you perform tasks automatically without needing to recall the steps involved. Examples of this include riding a bike, typing on a keyboard, or tying your shoes. You’ve practiced these skills so much, your brain just knows how to do them without having to consciously think through every movement. We often take implicit memory for granted, but it’s always working quietly behind the scenes, helping us through our daily routines without us even noticing.
Is there a connection between long-term memory and mental health?
There’s a strong connection between long-term memory, including explicit memory, and mental health. When you’re feeling stressed, anxious, or dealing with other mental health challenges, it can make it harder to focus and remember things. This can affect how well you store and retrieve memories, especially the kind of detailed information that explicit memory deals with.
Stress and memory
Stress is one of the biggest factors that can affect your memory. When you're stressed, your brain releases a hormone called cortisol. While a little bit of cortisol can be helpful in short bursts—like when you’re in a situation that needs quick action like braking before a car accident happens or catching a baby before they fall—high levels over long periods can make it harder for your brain to process and store new information. This is why you might struggle to remember things like where you left your keys or what time that important meeting is scheduled for when you’re dealing with chronic stress or anxiety.
It can also account for those moments when you're so stressed or anxious that you’ve “blanked out.” This happens because stress can interrupt the brain’s retrieval processes, making it difficult to access memories when you need them most.
Anxiety, depression, and memory
Both anxiety and depression can also directly impact memory. Racing thoughts or trouble focusing—caused by anxiety—can make it hard to absorb and remember new information. When your mind is constantly worrying about the future or replaying past events, there’s less capacity to take in new memories.
When someone’s struggling with depression, they may find it difficult to concentrate, which can make remembering things even harder. Research suggests that depression can shrink parts of the brain involved in memory, like the hippocampus. This can lead to memory lapses or difficulties recalling specific events, facts, or experiences.
How to improve your explicit memory: 5 mindful tips to enhance long term recollection
Aa annoying as it can be, it’s normal to forget things from time to time. The good news is you can strengthen explicit memory. Whether you’re trying to remember important dates for school or your social life or simply want to keep personal memories sharp, improving your explicit memory is something you can do daily with mindful habits that boost your mental health.
Because when your mind is calm and focused, your brain can better process and store information and be ready to recall it later. Practices that reduce stress—like mindfulness, meditation, and movement—can help protect and even improve your memory. Here are some tips to get started.
1. Make getting enough sleep each night a priority
Sleep is an essential building block for strengthening your brain’s function and recalling memories. When you sleep, your brain works to strengthen connections between brain cells, allowing you to retain and recall information more easily.
Aim for 7–9 hours of quality sleep each night. If you struggle with sleep, try setting a consistent bedtime routine, limiting evening screen time, and creating a comfortable sleep environment. Getting enough rest can make a noticeable difference in how well you remember things. Here are nine tips to help create a better bedtime routine.
💙 Unwind into a restful evening by adding Mel Mah’s Evening Wind Down guided movement into your nightly routine.
2. Keep your mind calm with mindfulness and meditation
When your mind is calm and focused, you’re better able to store and retrieve information. Mindfulness encourages you to be present and fully aware of the moment, which can help improve attention and memory retention.
Dedicate just 10 minutes a day to mindfulness exercises or meditation. Try guided meditation apps, deep breathing exercises, or a few minutes quietly focusing on your breath. Over time, these practices can help improve your memory and your overall mental wellbeing. Explore these 10 mindfulness exercises to get you started.
💙 Try this 10-minute Body Scan meditation with Tamara Levitt to help you slow down and feel more present.
3. Exercise regularly to help boost your cognitive health
Regular exercise increases blood flow to the brain, which can support the growth of new brain cells and help enhance cognitive function. Studies show that people who engage in regular physical activity have better memory and are more likely to retain information over time.
You don’t have to do intense workouts to feel the effects. Aim for at least 30 minutes of moderate exercise, like walking, swimming, or gentle yoga, four to five days a week. Of course, listen to your body and either increase or decrease the amount of days you exercise based on how it feels to you. Learn six practices to strengthen your mind-body connection.
💙 Indulge in the power of walking (and even meditate at the same time) with our Walk Away Stress series led by Dr. Eric López.
4. Use tools and techniques to help sharpen your memory
Simple techniques can help you boost your explicit memory, like a tactic called “chunking.” Chunking is the act of breaking down large pieces of information into smaller, more manageable parts. So, if you need to remember a long phone number, try breaking it into chunks (e.g., 555-123-4567). This may make it much easier to recall than trying to remember every element of the bigger picture all at once.
Use mnemonics, which are memory aids that involve creating patterns or associations, to help you remember information. Using a phrase like "Every Good Boy Deserves Fun" to remember the musical notes E, G, B, D, and F on the treble clef.
💙 When you’re feeling overwhelmed or mentally clouded, take a moment to Catch Your Breath with Jay Shetty to find calm.
5. Stay mentally active to keep your mind sharp
Keeping your mind active and engaged can help improve memory and keep your brain sharp as you age. Challenge your brain with puzzles, reading, a new language, or memory-based games, to help strengthen your explicit memory.
The more you challenge your brain, the better it can become at storing and recalling information. An easy way to keep flexing your brain muscle is to learn something new everyday.
💙 Prioritize keeping mentally fit by making it a part of your daily schedule, with help from Jay Shetty’s How to Turn Choice Into Routine session.
Explicit memory FAQs
How does explicit memory differ from long term memory?
Explicit memory is a type of long-term memory that involves information you can consciously recall, like facts and personal experiences. While explicit memory requires effort to retrieve, like remembering a date or event, implicit memory helps you perform automatic tasks, like riding a bike. So, while slightly different, explicit memory is just one part of the larger long-term memory system.
Can improving explicit memory improve mental health?
Improving explicit memory can positively impact mental health. Strengthening memory through mindfulness, good sleep, and exercise can help reduce stress and boost confidence, helping you feel more in control of daily tasks. These 10 mental health goals can help you improve your wellbeing.
Plus, practicing memory-enhancing habits can help support mental wellbeing, reduce anxiety, and improve focus.
Can trauma affect explicit memory differently from implicit memory?
Trauma can affect explicit and implicit memory differently.
Trauma often impacts explicit memory by causing gaps or distortions in recalling specific events, making it hard to remember details.
Implicit memory, however, may store emotional or physical reactions linked to the trauma, even without conscious recall. This can lead to automatic responses like anxiety without understanding the cause.
What role does explicit memory play in learning new skills?
Explicit memory is essential when learning new skills because it helps you remember instructions and facts — like when learning to drive or play an instrument. As you practice, these actions gradually become automatic and shift into implicit memory, allowing you to perform them without conscious thought. Explicit memory helps you master the basics before skills become second nature.
How does aging impact explicit memory, and what can be done to mitigate it?
Aging can slow down explicit memory, making it harder to recall names, dates, or details. However, staying mentally and physically active, getting enough sleep, and eating a brain-healthy diet can help preserve memory.
Challenge your brain with puzzles or socializing to help keep the brain sharp and stave off age-related memory decline.
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