Using your phone as a memory aid without becoming overwhelmed
Simple reminders, calmer screens and privacy steps that make a phone easier to use
When you are recovering from a concussion or other brain injury, a phone can feel like both a lifeline and a source of stress. It can remind you about appointments and pills. It can also buzz all day, glare at you and pull your attention away from the task in front of you.
Many survivors find that a phone works best when it does a few jobs well. This page covers what research says about phones as memory aids, how to set up simple reminders, and how to stop notifications from taking over.
You will also find screen settings that can ease eye strain and headaches, and ways to keep your health information private. Paper options are included for anyone who does not have a smartphone or cannot use one comfortably right now.
What research says about phones as memory aids
Using an outside tool to hold information is one of the best supported memory strategies after brain injury. International guidelines for memory rehabilitation after traumatic brain injury, updated in 2023 and known as INCOG 2.0, say electronic reminder systems, such as smartphones, are preferred [1]. For people with severe memory problems, these outside tools should be the main strategy [1].
A 2015 systematic review looked at 23 studies of portable electronic devices for people with acquired brain injury. That term covers brain injury from any cause after birth, such as a crash, stroke or lack of oxygen. Almost all of the studies, 21 of 23, reported at least some positive results [2]. Studies of devices that cue or remind people to do things had the strongest evidence of the group [2]. The authors also called for higher quality studies [2].
Who was studied
These studies mostly involved people in rehabilitation for acquired brain injury. Fewer have looked at phones as memory aids after a concussion alone. Still, the basic idea carries over: if your memory is unreliable right now, a well chosen reminder takes pressure off your brain.
Small studies give a closer look at how this works in daily life. In one Scottish research program, adding extra prompts from a reminder app helped three people with severe brain injuries set reminders and finish daily memory tasks more often [3]. In another small trial with a smartwatch, two of four people with brain injury remembered more while using it [3].
What the research does not show
In that smartwatch study, all four people remembered much less once the device was taken away [3]. The help lasted only as long as the tool was in use. That is a reason to keep using a tool that works for you, and to have a backup if the phone is lost or the battery dies.
A 2025 study that interviewed 12 rehabilitation professionals about phone based tools for thinking and memory concluded that more high quality research is needed [4].
Start small with reminders that matter
The most useful reminders are usually the ones that prevent a real problem. Think about what has gone wrong in the past few weeks. Missed appointments, forgotten medicines and unpaid bills are common starting points.
Pick one or two of those and set them up first. A clinician who studies phones as memory supports notes that phones can hold alarms, task reminders and medication apps [6]. She also stresses getting information into the phone as soon as possible, because it is easy to pull out a phone and enter it right away [6].
Make each reminder clear
A reminder that says “Call” will not help much at 3 p.m. if you no longer recall why. Write the full task in plain words, such as “Call Dr. Lee’s office to move Thursday’s visit.” Add where you need to be and what to bring.
If typing is hard, voice input can help. Many phones let you speak a reminder instead of typing it [6].
Build one place for everything
Choose a single home for appointments and tasks, such as the phone’s calendar app. Using three different apps plus sticky notes makes it harder to know where to look. A fact sheet on memory after moderate to severe brain injury suggests organizers, notebooks or a phone calendar to keep track of important information [5].
Imagine a 28 year old courier whose concussion came from a highway collision. She keeps forgetting her physical therapy visits. With her sister’s help, she adds each visit to her phone calendar with two alerts: one the night before and one an hour before she needs to leave. She does not add anything else for the first two weeks. Once those reminders feel normal, she adds a daily alarm for her evening medicine.
Let others help at first
New habits take practice. Memory problems make that harder. The same fact sheet suggests that, early on, a relative or friend can prompt you to use your strategies [5]. Over time, the strategies can become habits you use on your own [5].
When notifications become too much
When a phone buzzes all day, the reminders that matter get lost among news alerts, group chats and app offers. Every alert also pulls at your attention, which is often already stretched after a brain injury.
A memory fact sheet advises clearing away distractions before you begin a task you need to recall later [5]. The phone itself is often one of those distractions.
Ways to cut the noise
- Turn off alerts for apps that do not need your attention right away, such as shopping, games and most social media.
- Keep sound or vibration for the few things that matter, such as calls from family, calendar alerts and medicine alarms.
- Look in your settings for a way to silence alerts at set times, such as during meals, rest breaks or bedtime.
- Mute busy group chats and check them once or twice a day instead.
- Delete apps you no longer use.
Screens and concussion symptoms
Some people find that screens make headaches, eye strain or dizziness worse after a concussion. The 2022 international consensus on sport concussion supports less screen use in the first 48 hours, but found it may not help after that [7]. A Canadian education tool also suggests trimming screen time in the first day or two, then slowly easing back [8].
CDC advice for adults is to cut back on screens, bright lights and loud noise if they make symptoms worse [9]. If your phone still bothers you weeks later, mention it at your next appointment so the cause can be checked.
Driving and your phone
Set up reminders and directions before you start the car. Handling a phone while driving pulls attention from the road, and many people already have attention problems after a brain injury. If you are not yet cleared to drive, a phone reminder cannot make up for that.
Make the screen easier on your brain and eyes
Phones have accessibility settings that were designed for people with vision, hearing or movement needs. Many of them also help when a brain injury makes reading, focusing or bright light harder.
Bigger, bolder text
On an iPhone, the accessibility menu has a Larger Text option with a slider to increase text size [10]. A Bold Text setting makes letters thicker and easier to see [11]. Android phones also have a font size slider in their accessibility settings [12]. Many offer a Bold text switch [13].
Dark mode
Bright white screens can be hard to look at. On an iPhone, dark mode shows white text on a black background [11]. If you use an Android phone, look in its display settings or the maker’s help pages for a similar option.
Let the phone read to you
Reading long messages can be tiring after a brain injury. On an iPhone, a feature called Speak Selection adds a Speak button when you highlight text [11]. Another feature, Speak Screen, reads the whole screen when you swipe down with two fingers from the top [11]. On Android, a feature called Select to Speak lets you tap text on the screen to hear it read aloud [13].
Comparison compiled by Safety Behind the Wheel Foundation
Phone settings that can help after a brain injury
| What you need | iPhone | Android |
|---|---|---|
| Larger text | Larger Text slider in accessibility settings | Font size slider in accessibility settings |
| Thicker letters | Bold Text | Bold text switch |
| Less glare | Dark mode | Check display settings |
| Text read aloud | Speak Selection or Speak Screen | Select to Speak |
| Visual alerts | LED flash for alerts | Flash notifications |
Sources: Be Connected iPhone and Android guides [10, 12]; The Chicago Lighthouse iPhone guide [11]; Popular Science settings guide [13]. Menu names vary by phone model and software version.
Some settings have tradeoffs. A government guide notes that using the camera flash for alerts can drain an iPhone battery [10]. A dead battery means no reminders, so test a new setting for a few days before relying on it.
Learning the system and keeping it reliable
A phone helps only if you use it the same way every day. That takes practice. Brain injury can make new learning slower. Guidelines say memory strategies should be taught in a way that fits each person’s needs and daily life [1]. They also favor teaching methods that limit mistakes while you learn [1].
In practice, this often means a therapist or family member shows you each step, then watches you do it, then gradually steps back. One training guide for external aids describes the instructor first modeling the steps [14]. After training, you and your helper check whether the aid is helping you reach the goal you set [14].
Reasons reminders fail
Research on memory technology found that problems with insight, motivation and memory itself can stop people from setting reminders in the first place [3]. People who used technology before their injury, and who already used simple tools like calendars, were more likely to take up new technology [3].
A clinician who works on phones as memory supports advises starting with what a person is comfortable using, not assuming everyone needs the newest gadget [6].
Build in backups
- Charge your phone at the same time and place every day.
- Keep a short paper list of the most important dates and medicines in your wallet or bag.
- Turn on automatic backup so your calendar is not lost if the phone breaks.
- Tell one trusted person how your reminder system works.
Low technology options that still work
Not everyone owns a smartphone, can afford a data plan, or can look at a screen without symptoms. Some people simply prefer paper. Paper tools work well for many survivors.
External memory aids fall into two groups: low tech tools like paper systems and simple organizers, and high tech electronic devices [14]. A guide on external aids lists checklists, wall or pocket calendars and daily planners among the low tech options [14]. A memory fact sheet also suggests a pill box for medicines and checklists for steps in a task [5].
One simple idea is a “memory station” at home, a single spot where you always keep your wallet, keys and phone [5]. One clinician notes that older paper notebooks and planners could be bulky to carry everywhere [6].
Choosing what fits you
Checklist from Safety Behind the Wheel Foundation
- I know which two or three things I most need help remembering.
- I have picked one main place to keep appointments and tasks.
- I can read and use the tool without headaches, eye strain or confusion.
- The tool is with me when I need it, at home and away.
- Someone has shown me how to use it. I have practiced.
- I have a backup if my phone is lost, broken or out of battery.
- I check after two weeks whether the tool is helping, and adjust if not.
Keeping your health information private
Many memory, symptom tracking and medicine apps collect personal health details. The Federal Trade Commission warns that health privacy laws such as HIPAA, which apply to your doctor, may not protect what you put into these apps [15].
Before you use a health app, the FTC suggests looking for a privacy notice that explains in plain terms what health information it collects [15]. Check whether the app shares your information, why it does so and whether it limits what others can do with it [15].
The FTC also points out that apps are often set up to share by default, so it helps to switch to more protective settings [15]. Keep apps updated, because updates sometimes fix privacy or security problems [15]. If you think a health app is not keeping its privacy promises, you can report it to the FTC [15].
If reading long privacy policies is hard right now, ask a family member to go through them with you. You can also stick with the calendar, alarm and notes apps already built into your phone, which may mean sharing your details with fewer companies.
Questions to ask your care team
Question checklist from Safety Behind the Wheel Foundation
- Which memory problems should I tackle first with reminders?
- Can you help me set up my phone, or refer me to someone who can?
- How many reminders a day is realistic for me right now?
- Are my headaches or eye strain from screens a sign of a vision or balance problem?
- Which accessibility settings might help with my symptoms?
- Would a paper planner or wall calendar work better for me than a phone?
- Is there an app you trust for medicines or symptoms, and what does it do with my data?
- How will we know if my memory system is working?
Frequently asked questions
Will using reminders stop my memory from recovering?
There is no evidence of that. Brain injury fact sheets recommend tools like phone calendars and notebooks, and note that recording information may help strengthen memory [5]. Guidelines prefer electronic reminders for people with memory problems after TBI [1].
What if screens give me headaches?
Cut back on screens if they make symptoms worse, as the CDC advises [9]. Try larger text, dark mode or read aloud features, and use paper tools for a while. If screen sensitivity lasts, ask your care team to look into vision or balance problems.
Are memory apps safe to use?
Some apps share data. Many are not covered by medical privacy laws [15]. Read the privacy notice, choose protective settings and keep the app updated [15]. Built in calendar and alarm apps are often enough for basic reminders.
I tried a phone system and gave up, so is it worth trying again?
Many people need help and practice to make a system stick. Research found that memory, motivation and awareness problems can all get in the way of setting reminders [3]. A therapist can help you choose a simpler setup and practice it step by step [1, 14].
The bottom line
Recommendation from Safety Behind the Wheel Foundation
A phone can be a strong memory aid after a brain injury, and research supports reminders for everyday tasks. It works best when it does a few clear jobs, with quiet periods and settings that suit how you feel.
Start with one or two reminders, ask someone to help you practice, and keep a paper backup. If screens bother you or a phone is not an option, paper planners, calendars and checklists can do the same job.
Sources and further reading
- 1Velikonja D, Ponsford J, Janzen S, et al. INCOG 2.0 Guidelines for Cognitive Rehabilitation Following Traumatic Brain Injury, Part V: Memory. Journal of Head Trauma Rehabilitation. 2023;38(1):83-102. doi.org/10.1097/HTR.0000000000000837
- 2Centre for Allied Health Evidence, University of South Australia. Journal club appraisal of: Charters E, Gillett L, Simpson GK. Efficacy of electronic portable assistive devices for people with acquired brain injury: a systematic review. Neuropsychological Rehabilitation. 2015;25(1):82-121. unisa.edu.au/…/charters-et-al.-2014-sr.pdf
- 3Jamieson M. Investigating Assistive Technology to Support Memory for People with Cognitive Impairments. PhD thesis, University of Glasgow. 2016. theses.gla.ac.uk/…/2016JamiesonPhDpdf.pdf
- 4Pooley E. Exploring clinicians’ experiences of implementing assistive technology for cognition in neurorehabilitation: insights and challenges. Doctoral thesis, University of Essex. 2025. repository.essex.ac.uk/40997
- 5Hart T, Sander A. Memory and Moderate to Severe Traumatic Brain Injury. Model Systems Knowledge Translation Center. June 2016. tbi.washington.edu/…/TBI-Memory_English_2018.pdf
- 6Clark A. Smartphones as Memory Supports. Hot Topic podcast, Changes in Memory After TBI. Model Systems Knowledge Translation Center. msktc.org/…/smartphones-memory-supports
- 7Patricios JS, Schneider KJ, Dvorak J, et al. Consensus statement on concussion in sport: the 6th International Conference on Concussion in Sport, Amsterdam, October 2022. British Journal of Sports Medicine. 2023;57(11):695-711. doi.org/10.1136/bjsports-2023-106898
- 8BC Injury Research and Prevention Unit, Concussion Awareness Training Tool. Return to Activity. Version 3, updated September 2023. concussionsontario.org:443/…/CATT-Return-to-Activity.pdf
- 9Centers for Disease Control and Prevention. Recovering from a Mild Traumatic Brain Injury or Concussion. Patient fact sheet. CDC Stacks. stacks.cdc.gov/…/cdc_158934_DS1.pdf
- 10eSafety Commissioner, Be Connected. iPhone accessibility settings. beconnected.esafety.gov.au/…/iPhone_Accessibility_BeConn…
- 11The Chicago Lighthouse. Accessibility Features on Apple iPhone and iPad (iOS 15+). chicagolighthouse.org/…/Accessibility-Features-on-A…
- 12eSafety Commissioner, Be Connected. Android phone accessibility settings. beconnected.esafety.gov.au/…/Android_phone_Accessibility…
- 13Nield D. Simple accessibility settings that will make your smartphone easier to use. Popular Science. Updated January 19, 2022. popsci.com/smartphone-settings-accessibility
- 14Teaching Research Institute, Western Oregon University. Using External Aids to Compensate for Memory and Organizational Problems Post-TBI. BrainLine. 2011. brainline.org/…/using-external-aids-compens…
- 15Plant M. Does your health app protect your sensitive info? Federal Trade Commission Consumer Alert. January 13, 2021. consumer.ftc.gov/…/does-your-health-app-protec…
This article reflects the safety priorities of brain injury recovery and road safety education. It is general education, not medical or technical advice for your situation, and it does not endorse any app or device. Phone features change often, so check official sources and talk with your own care team about the memory tools that suit you. Reviewed October 2026.
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