What are core memories? Plus, 9 ways to create more

Personal Growth

Jul 17

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Heard the term "core memories" online but now sure what it actually means? Learn where it comes from, how certain memories can shape us, and 9 tips to make your own.

Certain memories make you especially nostalgic. Maybe it’s driving home from the beach with your best friend, music blasting, or the first time you heard your baby giggle, which made you laugh too. Or maybe it’s finding a hidden gem diner on a road trip and having the best burger of your life. These moments aren’t milestones, but for some reason they feel unmistakably significant.

These types of memories have come to be known colloquially as “core memories.” It’s a term used to describe everyday moments that land with unexpected emotional weight. It’s not a clinical phrase, but one born from culture, shaped by Pixar’s Inside Out, and later cemented into the zeitgeist on TikTok and Instagram.

Maybe you’re familiar with the term, or maybe it’s new to you. But we’re going to break down why core memories are important, why certain experiences imprint more deeply than others, and how a bit of intentional presence can help you tune into the moments that matter. Because while you can’t manufacture meaning, you can learn to notice it.

What are core memories?

A core memory is a deeply meaningful moment that sticks with you because it shapes how you see yourself and the world. The idea was popularized by Pixar’s Inside Out, where glowing orbs of memory powered a child’s personality. While this idea isn’t a commentary on science or psychology, it did capture something real, which is the notion that some memories feel foundational.

Psychologists call these autobiographical memories — rememberings that are tied to identity and emotion. Typically, they come from big milestones, like graduation, a wedding, or the death of a loved one. But they can also come from quieter, fleeting experiences, like a parent’s voice or a friend’s kindness during a moment of need.

In general, core memories all have a sense of emotional weight and a vivid sensory detail. They can be joyful, painful, bittersweet, or a whole range of other emotions.

Why are core memories important?

Memories that stay with you over the years can feel like comforting friends — or the ex you wish you could forget. But they usually do serve a purpose. Here’s why they matter:

They shape your sense of self: Core memories are the building blocks of your identity. They help you answer questions like, “Who am I?” and “What matters to me?” They also become part of the story you tell yourself about your life and who you are within it.

They influence how you interpret the world: They often act like a lens. If you grew up with consistent love, you might move through the world expecting safety. On the flip side, if you’ve had experiences with loss, you might be more on edge. Neither response is wrong, but both are shaped by your memory history.

They support emotional resilience: Having emotionally rich memories, especially ones tied to connection, belonging, or personal strength, can help ground you during tough times. When life gets chaotic, recalling these moments can remind you that you’ve survived before, and that you can do it again.

They guide future decisions: You often lean on memory to make choices, whether consciously or not. A core memory where you felt encouraged might push you to take a risk. On the other hand, a memory of feeling dismissed might steer you away from certain situations.

How to create more core memories: 9 tips to set the stage for meaningful moments

As much as you might want to make new core memories every day, you can’t force them. They come about on their own. Still, you can create the conditions for them to grow.

Here are nine low-stress ways to (hopefully!) make more meaningful memories in your life.

1. Be fully present

Many memories fade because you’re too busy to take them in. You’re texting through dinner or thinking about tomorrow during the sunset, but even a few seconds of full presence can plant the seed for a lasting memory.

Try this: The next time something good is happening, like laughing with your besties, pause and notice it. Breathe it in, and then name it in your mind.

💙 Learn to live in the moment by listening to the Present meditation with Tamara Levitt.

2. Lean into sensory details

Typically, the brain loves rich sensory information. What you hear, see, smell, and feel can deepen how a moment is stored.

Try this: Pay attention to how your coffee smells, the texture of your pet’s fur, or the sound of a friend’s voice when they say your name. The more vividly you experience something, the more likely it is to stick.

💙 Learn to take in everything around you by listening to this Explore the Senses session.

3. Find meaning in the mundane

Some of the most meaningful moments are made through repetition. Think: shared meals and bedtime routines. These can become emotional landmarks, especially if there’s warmth or connection involved.

Try this: Instead of rushing through the nightly tuck-in or dinner cleanup, slow it down once in a while. If you live with others, say something kind, and make eye contact. (You can also do this with your pets.) These tiny tweaks can turn routine into ritual.

4. Let yourself really feel it

You may remember how something made you feel more than the details of what happened, and for this reason, emotions give memories staying power. This doesn’t mean every core memory is intense. It just means it carries emotional significance.

Try this: Let yourself feel things fully, even the small stuff. Instead of brushing off joy or vulnerability, acknowledge it. Share it with someone, or write it down. No matter what, just let it land.

5. Reflect on moments you want to remember

When you replay a moment in your mind or write it down, you help strengthen the neural pathways tied to that experience.

Try this: Keep a journal where you capture “core memory candidates.” Jot down anything that felt meaningful that day. It doesn’t have to be long paragraphs, even just one sentence helps.

Here are 16 powerful brain exercises to improve your memory.

6. Be intentional with your time

Ask yourself, “What’s one moment I want to be fully present for today?” It could be as simple as watching a sunset, really listening to a friend, or taking your headphones out on your walk.

Try this: Set a micro-intention each morning, like I want to notice my child’s laugh today, or I want to fully enjoy lunch outside. Then show up for that one thing and really take it in.

7. Name the memory

Naming a moment can cement it in your mind and make it stick long-term.

Try this: When something feels good or important, acknowledge it. You could say something general like, “I think I’m going to remember this,” or something more specific like, “I’m really moved by this sunset.” You might be surprised by how effective this can be.

8. Allow human moments to become great stories

Real core memories are often messy, surprising, and human. Most likely, you won’t remember how perfectly clean the house was or what you wore to a big party, but you’ll easily recall the time your car overheated on vacation or when a friend laughed so hard they did a literal spit take.

Try this: Try to laugh off the tough moments rather than getting into a huff. Maybe you had to wait for a tow truck, but you were with your family. Or perhaps your friend spilled red wine on your new white dress, but then made a truly hilarious joke as you were cleaning yourself up. When you take the pressure off human moments and let them exist, they could turn into fun memories or great stories.

9. Let others in on the moment

Core memories often become stronger when you discuss them with other people. That shared sense of “we were here, together, and it mattered” really can add layers to the experience.

Try this: Tell someone when you’re having a good time. Share a story, or even just a sentence like, “This is something I want to remember,” or “What a great trip/party/concert” Your memory of it will most likely deepen, and theirs might too.

What are core memories FAQs

Are core memories always from childhood?

Core memories can be created at any age. Adults continue to build meaningful emotional experiences throughout their lives.

A conversation that shifted your worldview at 40 or a moment of unexpected joy that you experienced in your 60s can be just as impactful as a childhood milestone.

Can you create a core memory on purpose?

You can’t force a core memory to happen, and trying too hard to create a special moment can actually make things feel more stressful than anything else. But when you focus on presence and emotional connection, you increase the chances of forming a core memory.

Think of it less like constructing a memory and more like cultivating soil. If you create the right conditions, something meaningful just might grow.

How do core memories shape us?

Core memories can serve as emotional reference points. They shape how you view yourself and help us make decisions. For example, a memory of being deeply supported might help you feel safer trusting others, and a moment of being embarrassed or failing might teach you to be more cautious.

Also, over time, these moments can contribute to who you believe you are, what you value, and what you expect from life. Basically, they’re like signposts that quietly steer the way you move through the world.

Do core memories fade over time?

Core memories can fade over time. You might forget exactly what someone said or where you were, but the emotional imprint usually stays.

Typically, that feeling of connection, pride, or loss remains vivid, even if the context around it blurs. Also, reflection, storytelling, and even a familiar smell can help reactivate these memories.

Is it possible to forget a core memory and then remember it later?

It is possible to forget a core memory and then remember it later. Sometimes a memory gets tucked away because life moved too fast, or because your brain stored it quietly without much attention at the time. Then something—like a smell or a conversation—triggers it, and it comes rushing back.

Many times, these recovered memories can even be surprisingly vivid, especially if they were tied to a strong emotion. These memories are a reminder that internal archives are often deeper than you realize.

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core memories

Calm Editorial Team