Kendra Cherry

Why You Keep Noticing the Same Thing Everywhere

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The Baader-Meinhof phenomenon, also known as the frequency illusion, is a cognitive bias where something suddenly seems to be everywhere after first noticing it. This effect stems from selective attention and confirmation bias, which cause your brain to focus on and reinforce the new information.

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What Is the Baader-Meinhof Phenomenon, Exactly?

Do you ever hear a new song or learn a new word, and suddenly it seems like you’re hearing or seeing it everywhere? You might be tempted to call it a coincidence or interpret it as some sort of sign from the universe, but there’s actually a term for this common occurrence: the Baader-Meinhof phenomenon.

“The Baader-Meinhof phenomenon is the idea that you see something a few times, then you start to notice it more, and then you start to find ways to confirm it’s the only truth,” explains Joseph Vacchiano, LCADC, LCSW, a therapist at Serenium Therapy and Wellness. “It can feel like something is happening more often when in reality, you’re simply more aware of it.”

Or, as it’s often more frequently referred to by psychologists, the frequency illusion. It happens because once something has come to our attention, our brains start to notice it more frequently. In many cases, it doesn’t mean that the stimulus is actually more common; it just means that you’re more attuned to it, so it *seems* way more common than it probably is.

Fun Fact

The term “Baader-Meinhof phenomenon” was first coined by a reader of a Minnesota newspaper. They’d had this exact experience after learning about a far-left German extremist group from the 1970s called the Baader-Meinhof Group. The name stuck, even though psychologists later dubbed this type of cognitive bias the frequency illusion.

How It Works: They Psychology Behind the Effect

Seeing the same thing everywhere might seem like a deeply personal sign, but it’s actually the result of how your brain filters information about the world. Specifically, there are two important mental processes at work: selective attention and confirmation bias.

“Selective attention is the ability to notice some things and not others,” explains Alex Dimitriu, MD, double board-certified in Psychiatry and Sleep Medicine and founder of Menlo Park Psychiatry & Sleep Medicine

We are surrounded by so much information that it’s just not possible for the brain to process, sort, and remember it all. To make the most of its limited resources, the brain has to filter the sea of noise, sort out what isn’t important, and hone in on the key details. Selective attention is a lot like a spotlight, drawing your brain’s focus onto the main event.

The confirmation bias involves our tendency to seek out and believe information that supports our existing beliefs. Once we start noticing something (and then notice it again and again), it confirms the idea that it’s appearing more frequently. Even if you aren’t really aware of it, you might start keeping a sort of mental tally that makes the pattern feel real.

Dr. Dimitriu explains that it works like this:

  1. Frequency bias: You learn about something new, and notice it all over the place. 
  2. Selection bias: You focus more on the new thing you learned, and ignore cases where you don’t see it. 
  3. Confirmation bias: You expect to see the new thing more, and when you do, it confirms your belief that it is more common and important, reinforcing the loop. 

The result of these processes is the formation of an illusion: the thing you noticed seems to be everywhere. And because it seems to be everywhere, you might mistakenly believe that it is more common than it really is. This can influence how you see the world as well as the decisions that you make.

Real-Life Examples of the Baader-Meinhof Phenomenon

True to form, once you know about the Baader-Meinhof phenomenon, you’ll probably start to notice examples of it everywhere.

You might notice this phenomenon if you are considering buying a new car, Dr. Dimitriu notes. “If you were shopping for a particular car, you might notice cars like it a lot more often on the road. It happens because of selective attention; your brain starts to notice the thing you’ve been thinking about more, while ignoring other things,” he says, “so it looks like you are seeing more of what you have been thinking about.”

Dr. Dimitriu also notes that common examples can be seen everywhere, ranging from fashion or style items to psychological concepts (like gaslighting or love bombing). “You hear it, you buy in, you (selectively) see it everywhere, and you then think, ‘Everyone seems to be doing that,'” he says.

Vacchiano notes that in today’s information-overloaded world, focusing our attention too much on certain topics can negatively impact mental health and well-being. If you’ve ever found yourself doomscrolling, you know just how quickly it can seem that certain events are widely prevalent.

Although it can be important for us to stay informed, it’s more important that we find a way to balance our physical, mental, and spiritual health.

—
JOSEPH VACCHIANO, LCADC, LCSW

“Putting our devices down and getting involved in nature and physical activity can help remove the feeling that the bad things we’re seeing online are happening to everyone all the time,” he recommends. “It will help us start to become more aware of the good things in life and where we do have control.”

Is It All in Your Head? Common Misconceptions

The Baader-Meinhof phenomenon can sometimes take on a spiritual significance. You start noticing small things that might remind you of a special moment, give you motivation, or seem like a message from a deceased loved one. It might feel like a personal and meaningful sign from the universe.

Whether you decide to assign it significance is up to you, but it can be helpful to remember that it isn’t that the world has changed. It’s that your awareness has shifted.

Common misconceptions include:

  • It’s more common: In reality, what you are noticing was already there, even if you weren’t aware of it at the time. And by noticing it more, it can reinforce a narrative that something is more common than it really is.
  • It’s new: It’s also easy to fall into the trap of thinking that this only happens when something is “new.” However, it’s not just novelty that makes us notice things and try to find patterns and meaning. Anything can be affected by the frequency illusion. All it takes is some renewed attention.
  • It’s a coincidence: There’s also the tendency to confuse the Baader-Meinhof effect with coincidence. The frequency illusion is more about how you perceive things and not chance. Our brains are good at spotting patterns, even when there isn’t much meaning behind them.

Why Does the Phenomenon Matter?

The Baader-Meinhof might seem like an interesting cognitive anomaly, but recognizing how it works reveals important ways that the mind works. It also helps us see that the way we perceive the world isn’t 100% objective.

The brain has to constantly filter out information so that it can use its resources to prioritize what really matters. These filtering processes help make things easier to understand and less overwhelming, but they can also cause us to ignore some information or bias our interpretations.

This shapes everything from how we form our opinions to how we make decisions. For example, when you are researching a topic, you might start to notice that topic everywhere. Because your mind has latched onto it, it starts to seem a lot more common, which can then influence your opinions, choices, and perceptions of what’s “normal.”

Consider how that might influence more serious topics, like how people respond to the news or form stereotypes about others. Once a specific narrative grabs your attention, you’ll start to spot more and more examples of it. It can reinforce your assumptions and fears, making it easier to fall into a certain type of thinking without considering alternative viewpoints.

This perception of repetition can contribute to something called the illusory truth effect. Essentially, repeated information is often perceived as more truthful than new information.

Can You Control or Prevent It?

Being aware of the Baader-Meinhof phenomenon can help you take steps to minimize this bias, but there’s no way to just turn it off. It’s a part of how your brain operates. In some cases, it can actually be helpful and allow you to focus attention, notice patterns, and learn new things.

For example, researchers suggest it can serve as an important learning tool in medical contexts. Once medical professionals become more aware of the symptoms of a rare condition, the Baader-Meinhof phenomenon may help them better recognize it when they encounter it.

The best things you can do to prevent the frequency illusion from biasing your thinking are to:

  • Notice when it’s happening: If something seems like it’s everywhere, try to step back and ask why. Is it something you just learned about? Have you been thinking about it more? Is it really more common, or are you just noticing it more? Reflecting on it can provide some clarity.
  • Keep an open mind: Vacchiano notes that while people tend to be more open-minded when they first learn about a topic, they often begin to focus on a singular idea that they think is right (even if it isn’t). “It is important to always keep an open mind and be open to other opinions and data to fully make a case for something,” he explains.
  • Check your sources: If you are only getting your information from one source, consider branching out and looking for other resources. Social media can also play a role in the frequency illusion. Once you show interest in a topic, your algorithm will naturally start serving up more of the same content. That can distort your perceptions of what’s popular and relevant.
  • Fact-check information: When possible, look for objective data that can help confirm or refute whether something really is more common. “Encourage yourself and others to research the topic from reputable sites, continue to ask questions, get curious, and learn from people that are different from you,” Vacchiano says.

  • Be mindful: You can’t stop your brain from noticing patterns (nor would you want to), but you can be more mindful about your interpretations of those patterns. Knowing that biases like the frequency illusion can affect your thinking can help you avoid being overly influenced by social media algorithms and echo chambers that make you think certain patterns are more common than they really are.

The goal isn’t to stop your brain from noticing patterns; it’s to strengthen your sense of curiosity and critical thinking.

Key Takeaways

  • The Baader-Meinhof phenomenon, or frequency illusion, happens when something you’ve recently noticed suddenly appears everywhere. It’s not that it’s actually more common; it’s that your brain is now primed to notice it more due to selective attention and confirmation bias.
  • This illusion can impact your perception, beliefs, and decisions, often without you realizing it. Once your brain notices a certain pattern, it can reinforce the false idea that something is more frequent or important than it really is; social media algorithms can also amplify these patterns.
  • By becoming more aware of the frequency illusion, you can think more critically and avoid biased judgments. Instead of taking these patterns at face value, you can start asking deeper questions about why you’re noticing them now and if there might be other explanations in play. This can open the door to more thoughtful, balanced, and informed perspectives. That’s particularly important in a world overflowing with information and algorithms that feed us content based on the things we’ve already engaged with. 
Kendra Cherry

By Kendra Cherry, MSEd

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the “Everything Psychology Book.”


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Signs, Types, and How to Cope

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Stonewalling involves refusing to communicate with another person and withdrawing from the conversation to create distance. Intentionally shutting down during an argument, also known as the silent treatment, can be hurtful, frustrating, and harmful to the relationship.

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What Stonewalling Means in a Relationship

Stonewalling is broadly described by the following behaviors:

Stonewalling is rarely effective. And, if it becomes a habit, it can reduce a couple’s ability to resolve conflicts or interact intimately.

How to Tell If Someone Is Stonewalling

Many times, stonewalling in a relationship is obvious. However, it can also be subtle, and you may not realize that you or your partner are engaging in the behavior. Signs of stonewalling can include:

  • Ignoring what the other person is saying
  • Changing the subject to avoid an uncomfortable topic
  • Storming off without a word
  • Coming up with reasons not to talk
  • Refusing to answer questions
  • Making accusations rather than talking about the current problem
  • Using dismissive body language, such as rolling or closing their eyes
  • Engaging in passive-aggressive behaviors such as stalling or procrastinating to avoid talking about a problem
  • Refusing to ever acknowledge the stonewalling behavior

For the person who is being stonewalled, it is normal to feel frustrated, angry, confused, and hurt. It can have a damaging impact on a person’s self-esteem and make them feel like there is a lack of trust and closeness in their relationship.

Is Stonewalling a Type of Gaslighting?

Stonewalling can be a form of gaslighting when it is used intentionally to make people question their reality. Gaslighting involves causing other people to doubt themselves and their experiences. Being ignored can leave you feeling powerless and useless.

You might blame yourself or even doubt your own interpretation of the situation. Because of this self-doubt, people who are being stonewalled may feel weak or unable to get out of a toxic relationship.

Why People Do It

While stonewalling can be hurtful, you shouldn’t necessarily assume that it is inherently ill-intended. At its very heart, stonewalling is often a behavior born out of fear, anxiety, and frustration. Some reasons a person may resort to stonewalling include:

  • Generalized avoidance of conflict (emotional passivity)
  • Desire to reduce tension in an emotionally-charged situation
  • Genuine belief that they “cannot handle” a certain topic
  • Fear of their partner’s reaction or where a talk may lead
  • Belief that their partner has no desire to resolve the conflict
  • Underlying hopelessness that a resolution cannot be found
  • A means to establish themselves as neutral on the subject
  • A way to view their partner as “emotional” or “unreasonable” 
  • A means to manipulate a situation so that they can get their way
  • A means of bringing a situation to a crisis, either to draw larger grievances into the conflict or to end a relationship altogether

Stonewalling is oftentimes a tactic learned during childhood. It may have been a behavior their parents used to “keep the peace” or to gain dominance in the family hierarchy.

Even if the stonewalling appears intentional and aggressive, remember that it’s often used by people who feel powerless or have low self-worth. Within this context, stonewalling may be a defensive mechanism used to compensate for these feelings. 

Research suggests that men are more likely to stonewall, due in part to societal roles that place women as communicators and dictate that men are “strong and silent.”

Types of Stonewalling

There are a few different ways that stonewalling might appear in a relationship. These include:

  • Unintentional stonewalling: Sometimes stonewalling is a learned response that partners use to cope with difficult or emotional issues. People who stonewall may do so to avoid escalating a fight or to avoid discussing an uncomfortable topic. They also might be afraid of their partner’s reaction.
  • Intentional stonewalling: In extreme cases, stonewalling is used to manipulate a situation, maintain control in the relationship, or inflict punishment. If you think your partner is verbally abusing you, speak with a counselor or therapist for advice.

There are also healthy behaviors that can be mistaken for stonewalling. It’s important to note that stonewalling is not the same thing as asking for space or setting boundaries. Asking for time or space requires communication. When your partner asks to discuss something later with the full intention of coming back to the conversation, they are not stonewalling you.

If stonewalling is used to control, belittle, disrespect, or demean the other person, it may be a form of emotional abuse. In such cases, you should reach out to a mental health professional for help.

How It Can Hurt a Relationship

Whatever the underlying cause, stonewalling can damage a relationship.

  • It can be abusive: Partners who are stonewalled often feel demeaned or abused. They may even begin to question their own self-worth. Stonewalling can be abusive when the other person does it intentionally and uses it as a way to manipulate or control others. It can be a tactic to shift the blame for relationship problems onto the other person without taking any personal responsibility.
  • It increases conflict: The problem is that shutting someone out often escalates the situation they were trying to avoid. It forces a confrontation, or frustrations build to a point where someone says or does something they regret.
  • It can increase the risk for divorce: Some researchers have suggested that stonewalling is a key predictor of divorce. Stonewalling behaviors signal an unwillingness to resolve problems central to sustaining the relationship.
  • It can affect health: Other studies have shown that the behavior can have a direct physiological impact on both partners. A 2016 study, which followed 156 couples over a 15-year period, concluded that stonewalling was associated with acute musculoskeletal symptoms such as backaches, neck stiffness, and generalized muscle aches. By contrast, the stonewalled partner was more likely to experience cardiovascular symptoms such as increased blood pressure, tension headaches, and rapid heart rate. 

Stonewalling is a negative and destructive way of communicating. It often causes people to withdraw from the other person, which harms the emotional intimacy in a relationship. As people withdraw, it creates a sense of distance and the people in the relationship may begin to grow apart.

How to Respond When Your Partner Shuts Down

If stonewalling occurs in your relationship, it’s best to deal with it as a couple. Whether you are the stonewaller or the person being stonewalled, you cannot isolate stonewalling as the problem. Doing so only assigns blame and diminishes the larger issues in the relationship.

Because a relationship is unlikely to succeed without communication and collaboration, you need to find the right tools to “reprogram” old communication habits. Couples counseling can help in this situation.

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Couples therapy is designed to help both partners understand why stonewalling is taking place. As a couple, you learn to identify behaviors or practices that lead to stonewalling.

Once those are identified, you can then be taught a more structured approach to communication. Here are some elements that might be included in the strategy:

  • Accepting feedback and acknowledging wrong perceptions or mistakes
  • Acknowledging what was said before launching into a reply
  • Agreeing to postpone the conversation if things get contentious
  • Being aware of body language while the other person speaks
  • Expressing understanding of the situation and allowing each person to reply
  • Decompressing before approaching a contentious topic
  • Finding a safe space where neither partner feels cornered
  • Setting a time to return to the conversation when things have settled
  • Using words that are neutral rather than criticizing or accusing

While it may take time to get used to these techniques, eventually they will become automatic. Then, you and your partner will be able to resolve situations rather than react to them.

If your partner refuses to participate in counseling, you may still find it helpful to talk to a therapist. A mental health professional can help you learn to cope. If a resolution cannot be found, something such as a trial separation or even an end to the relationship may be necessary.

Key Takeaways

  • Stonewalling involves shutting down and refusing to communicate. Refusing to talk, avoiding conversations, ignoring the other person, and giving someone the silent treatment are a few signs of this behavior.
  • It may happen due to avoidance, fear, hopelessness, upbringing, or poor self-worth. Sometimes, it’s used intentionally as a tactic to manipulate and control others.
  • Stonewalling can have damaging effects on a relationship, but it is also something that individuals and couples can work to overcome.

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Bedtime Habits to Prevent Alzheimer’s and Dementia

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Our habits — whether or not we exercise, eat well, or get enough sleep — play a pivotal role in preventing health issues. The right evening habits in particular can positively affect our brain health, which can reduce our risk of conditions such as dementia and Alzheimer’s (a form of dementia). Let’s take a look at what we can do — and avoid — before bed in order to keep our brain in top shape.  

How Sleep Promotes Brain Health

The right evening routines help our minds and bodies relax, thereby allowing us to obtain adequate sleep. 

According to Dr. Chelsie Rohrscheib, a neuroscientist, sleep expert, and the head of sleep at Wesper, “Consistent, good-quality sleep is essential for maintaining brain health and preventing neurodegeneration. This is because sleep accomplishes many biological functions that do not occur during wakefulness.”

Dr. Kimberly Idoko, a board-certified neurologist and Medical Director at Everwell Neuro, says, “The brain uses sleep to clear metabolic waste products via the glymphatic system. Poor evening routines can disrupt sleep, thereby disrupting brain detoxification and increasing neuroinflammation.” Sleep disruptions can also impair memory consolidation and cell and tissue repair in the brain. Over time, this can contribute to cognitive decline. 

5 Dietary and Lifestyle Choices to Avoid After 5 PM

Here are some of the biggest culprits for a restless night.  

Poor Sleep Hygiene 

According to the National Heart, Lung, and Blood Institute, adults should aim for seven to nine hours of sleep each night. Those who sleep less than seven hours per night may experience more health issues than those who regularly sleep seven hours or more.

Unfortunately, certain evening habits can be detrimental to our sleep. Rohrschieb says these can include keeping an inconsistent sleep schedule, sleeping in a poor environment (too noisy, too hot, too much light), using screens before bed, and taking daily stressors to bed. 

Alcohol 

Many of us reach for a nightcap, but it’s wise to think twice before pouring that glass. While alcohol may allow us to fall asleep faster, it disrupts the high-quality, restorative sleep our body needs. According to Rohrschieb, this can lead to frequent awakenings and bathroom trips. 

A 2024 study in Sleep found that alcohol consumption before bed decreased the amount of REM (rapid eye movement) sleep individuals received. This sleep stage, in which dreaming occurs, plays an important role in memory consolidation and cognition.

Caffeine 

Many of us drink caffeinated beverages earlier in the day to improve alertness and focus. However, grabbing a cup of coffee too close to bedtime can wreak havoc on our sleep. “Caffeine blocks a chemical called adenosine that promotes sleepiness,” says Idoko. This can make it hard to fall or stay asleep, leaving us groggy and unrested the next day. 

Adenosine plays a significant role in cognitive health. According to a 2023 study in Neuropharmacology, this chemical regulates learning, cognition, the sleep-wake cycle, and neuromodulation, all of which are affected in Alzheimer’s and dementia.

“Avoid caffeine and other stimulants within six hours of your bedtime,” Rohrschieb advises. Individual tolerance levels will vary, so listen to your body to determine when your ideal caffeine cut-off time might be. 

Fatty and/or Spicy Foods

Ever eat a burger before bed and instantly regret it? Our favorite indulgences might be satisfying in the moment, but they can mess with our sleep if eaten too close to bedtime. 

“Eating foods that are too heavy, fatty, or spicy can lead to indigestion and heartburn,” Rohrshieb says. 

The relationship between sleep disturbances and chronic heartburn, also known as gastroesophageal reflux (GERD), is a two-way street. GERD can disrupt our sleep, while this sleep deprivation can then exacerbate GERD, resulting in a vicious cycle. 

High-Glycemic Foods

A food’s glycemic index (GI) predicts how quickly its carbohydrates will be digested and absorbed in the bloodstream. High-GI foods (white bread, white rice, sugary beverages) are digested more quickly and therefore lead to rapid blood sugar spikes. Low-GI foods (leafy greens, whole grains, legumes) are digested more slowly, leading to a less pronounced effect on blood sugar. 

High-GI foods, Rohrschieb says, “cause a fast spike in blood sugar, followed by a crash, [which] can lead to awakenings due to mid-sleep hypoglycemia.” 

Positive Lifestyle Habits for Brain Health

Supporting our brain health before bedtime, according to Idoko, starts with adopting “an evening wind-down routine that is calming to the nervous system.” This allows us to let go of our daily worries and stressors so we can relax and ease into a restful slumber. Idoko recommends dimming lights, engaging in some light stretching, meditating or practicing deep breathing, and/or reading a physical book. 

Instead of alcohol or caffeine, Rohrschieb suggests mixing up a mocktail or enjoying herbal tea. These beverages can still satisfy that need for a bedtime drink without compromising our sleep architecture. 

The foods we eat matter, too. High-fiber, high-protein foods can keep our blood sugar stable throughout the night, Rohrschieb says, which can reduce hypoglycemia risk. It’s also important to keep it light and avoid overeating. Furthermore, the foods we eat throughout the day play a role in our overall health. A balanced diet can help stave off a variety of health problems, including Alzheimer’s and dementia. 

Additionally, Rohrschieb recommends incorporating the following into our day:

  • Daily exercise: Not only does regular physical activity benefit our body, it also has profound effects on our brain. Physically active adults are less likely to develop cognitive decline compared to those who are physically inactive. Aim for about 150 minutes of moderate-intensity exercise each week. Do be mindful of avoiding exercise too close to bedtime, though, as this can also make it difficult to fall or stay asleep. 
  • Mental tasks: Keeping the brain active and challenged can potentially prevent cognitive impairment. Consider completing crossword puzzles, reading, playing games, or engaging in a creative hobby (crocheting, painting, writing). 
  • Regular socializing: Social isolation can increase the risk of developing dementia, according to the Alzheimer’s Society. It’s important to maintain supportive connections with loved ones and our communities. Call a friend, attend a yoga class, or join a local group for your favorite hobby. 

Key Takeaways

  • Get enough sleep and maintain a healthy lifestyle overall to prevent Alzheimer’s and dementia.
  • Avoid coffee and other stimulants within six hours of your bedtime.
  • Our bedtime habits can set us up for either a restful or a restless night of sleep, which can then impact our brain health.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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  2. McCullar KS, Barker DH, McGeary JE, et al. Altered sleep architecture following consecutive nights of presleep alcohol. Sleep. 2024;47(4):zsae003. doi:10.1093/sleep/zsae003

  3. Navarrete M, Greco V, Rakowska M, Bellesi M, Lewis PA. Auditory stimulation during REM sleep modulates REM electrophysiology and cognitive performance. Commun Biol. 2024;7(1):193. Published 2024 Feb 16. doi:10.1038/s42003-024-05825-2

  4. Agathe Launay, Ouada Nebie, Jhenkruthi Vijaya Shankara, et al. The role of adenosine A2A receptors in Alzheimer’s disease and tauopathies. Neuropharmacology. 2023;226:109379-109379. doi:10.1016/j.neuropharm.2022.109379‌

  5. Teimouri A, Amra B. Association between Sleep Quality and Gastroesophageal Reflux in Medical Students. Middle East J Dig Dis. 2021;13(2):139-144. doi:10.34172/mejdd.2021.217

  6. Vlachos D, Malisova S, Lindberg FA, Karaniki G. Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review. Nutrients. 2020;12(6):1561. doi:10.3390/nu12061561

  7. Omura JD, Brown DR, McGuire LC, Taylor CA, Fulton JE, Carlson SA. Cross-sectional association between physical activity level and subjective cognitive decline among US adults aged ≥45 years, 2015. Preventive Medicine. 2020;141(141):106279. doi:https://doi.org/10.1016/j.ypmed.2020.106279‌

  8. Alzheimer’s Society. Social Isolation and Dementia Risk | Alzheimer’s Society – Connected Content. www.alzheimers.org.uk. Published 2023. https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/social-isolation‌

Brina Patel

By Brina Patel

Brina Patel is a writer from Sacramento, California. Prior to writing full-time, she worked as an applied behavior analysis therapist for children on the autism spectrum. She leverages her own experiences researching emotions, as well as her personal challenges with chronic illness and anxiety, in her storytelling, with the hope of inspiring others to take better charge of their overall wellness and understand themselves on a deeper level.


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