Retrieval practice is the most effective way of helping new information stick. This means testing yourself. 

Underlining and highlighting are not very effective. It is better to ask questions of yourself and force yourself to retrieve the answer from your brain. This strengthens the neural links and helps you remember.

This is one of the reasons things like flash cards are so effective!

Procrastination is a problem for everyone. An effective way of overcoming procrastination is using the Pomodoro technique.

The technique is very simple:

1. Remove all distractions

2. Set a timer for 25 minutes

3. Take a 5 minute break (away from your work and digital technology!)

Why does it work?

When you take in new knowledge, weak sets of links are created in your long term memory. When you take a break, the part of your brain called the hippocampus indexes those links, which makes it easier to retrieve them in the future.

If you study too long, the hippocampus gets overwhelmed, and you won't retain new information.

What is the best type of break?

Do something mindless. Go for a walk, stretch, empty the dishwasher... whatever it is, make sure you don't just pick up your phone. This will overwork your brain and make it harder to remember the things you have been learning.

Your brain is in focused mode when you are concentrating hard on something. 

When you aren't focusing on anything in particular, your brain is in diffuse mode. For example when you are walking somewhere or taking a shower. In this mode you can solve problems and connect ideas. This is why we often feel like we do our best thinking when doing seemingly random activities!

How does this information help me?

This is another reason why taking a break is so useful. When we stop focusing on something, the diffuse mode can spring into action and make new connections between parts of the brain. These new connections might help you find a solution, so remember to take plenty of breaks!

How do I get into the diffuse mode?

• Focus really intensely on the problem you are trying to solve

• Take a mindless break without focusing on anything (keep that phone hidden away!)

Your working memory is part of your brain which you use to hold on to information in the short term. 

Your working memory has a very limited capacity. Most people can only keep about 4 thoughts or concepts. This is one reason why it's so important to listen carefully in class, and avoid distractions. Your working memory can't process the new information while also juggling other things!

When you know something well, most of the work is being done by the links you have in your long term memory. This frees up your working memory for new learning.

How do I maximise my working memory?

• Before studying, write a task list. This will help clear your working memory for what you are learning.

• Break the concepts you are learning into smaller chunks. Focus on one piece at a time. This helps avoid overloading your working memory.

• Keep a pen and paper handy. Write down new ideas as they come up. This effectively extends your working memory.

Space your learning out over multiple days. This will help you learn more and require less effort overall. Why does this work?

Your brain does some maintenance every night. Things that haven't been used in a while get cleaned out, and things you have been working on get strengthened. By working on something over several days, the connections in your brain will be reinforced.

This is another reason why consistent and appropriate amount of sleep is so critical!

Exercise can also speed up learning. When we exercise, our brain produces BDNF (brain-derived neurotrophic factor). This makes it easier for your neurons to connect and create new links. 

Research has shown that exercise can improve memory, so get outside and run around!

Association & Metaphors

Take advantage of what you already know to help you learn new things. Try and associate what you are learning with something you are familiar with. 

Using metaphors can help you learn more quickly because you can use sets of links which are already established in your brain. This is related to a concept called Neural Reuse Theory.

Sometimes you will have to memorise key information about a topic. 

Techniques for memorising

Flash cards 

Write a key phrase on one side, and an explanation on the other. Test yourself with these cards. Remember to spread out your learning over multiple days to help strengthen the links in your brain. Practice more with the ones you find difficult

Mnemonics

Create an acronym e.g. SMART goals

Phrases

Write a sentence which links the first letter of each word. For example, the strings on a guitar are EBGDAE. Your sentence could be: Easter Bunnies Get Dizzy At Easter

Image

50% of the neocortex is devoted to processing visual information. It is much easier to remember images than text. Draw a picture or create a mental image. Associate the concept with an image or picture.

Memory Palace

Find an image for every word or phrase. Mentally place each image in a place in a building you are familiar with. You can then mentally walk through the building to retrieve each concept.

When we first learn something, we use the declarative system. We are thinking step by step and consciously working to learn.

The procedural system is slow to learn, however once something is learnt, it can be done on autopilot. For example, typing on a keyboard or kicking a football.