Ever wondered why you can sing every word of a 90s hit but forget what you had for breakfast? This episode dives into the power of spaced repetition, a brain-friendly technique that explains why song lyrics stick and to-do lists vanish. In this episode, Jen unpacks how your brain thrives on hearing things repeatedly over time, and how you can use that same method to improve memory, form habits, and beat the dreaded midlife brain fog.

SHOW NOTES

Why You Remember Song Lyrics But Forget What You Ate Yesterday

Let’s play a game. I’ll say the first line of a song—see if you can finish it in your head or out loud:

🎶 “We have the chance to turn the pages over…”
🎵 “We’re happy little Vegemites…”
🎵 “I’m Louie the Fly…”

You didn’t study those lyrics. You didn’t cram. But you did hear them—on the radio, at parties, in the car—and now they live rent-free in your brain.

That’s Spaced Repetition at work.

So, why can we remember every word of a 90s banger… but forget where we left our keys or what we had for breakfast?

Welcome to your brain’s favourite learning hack.

What is Spaced Repetition?

It’s a memory technique where you repeat info at spaced intervals to make it stick long-term.

Think of it like gardening:
You don’t water seeds once and expect a forest. You come back, water again the next day, then a few days later, and so on. That’s how roots grow—and so does memory.

This is why you still remember ads and lyrics from decades ago. Your brain got just the right amount of repetition at just the right time.

Pop your details below and get your free cheatsheet.

How to Use Spaced Repetition in Midlife (When Memory Gets Foggy)

1. Don’t cram—space it out.
Whether you’re learning hormone facts or how to pronounce “perimenopause” in Mandarin, review it after a few hours, the next day, and again in a few days.

2. Stack reminders where you’ll see them.
Sticky notes on the mirror, alarms on your phone, or repeating a mantra out loud while making your coffee. Simple, powerful.

3. Use your ears.
Record affirmations, rituals, or your own voice notes. Your brain loves hearing things over and over. It’s like your own mental Spotify playlist.

4. Learn like a kid.
Sing it. Dance it. Make it fun. We learned the alphabet from a song—not a spreadsheet.

BAM Moves: 5 Bare Arse Minimum Tips for Better Memory + Nutrition

1. Eat protein with every meal
Stabilises blood sugar = sharper focus. Think eggs, tofu, chicken, lentils.

2. Go colourful on your plate
Bright veggies = antioxidants to protect your brain. Throw in berries, spinach, capsicum.

3. Drink water before caffeine
One glass before your coffee. Dehydration = forgetfulness.

4. Swap beige snacks for brain fuel
Choose nuts, boiled eggs, or veggie sticks + hummus over bikkies. Fat + fibre + protein = better recall.

5. Ditch the fake stuff
Cut back on ultra-processed junk. Too many additives = mood and memory issues. BAM rule: If Grandma wouldn’t recognise it, ditch it.

If your brain’s glitching more than your Wi-Fi lately, it’s not you—it’s your brain begging for space.

Not the spaced-out kind. The spaced repetition kind.

The trick?

Don’t do more. Just do the BAM — Bare Arse Minimum — consistently.
That’s how wisdom sticks. That’s how we Rise Strong.

Ready to Rise Strong?

Join me in the Rise Strong Method — a 12-week program to build habits and resilience, one BAM step at a time.

🎧 And today… go sing a song you forgot you knew. Your brain will thank you.

Pop your details below and get your free cheatsheet.