How to learn faster and remember more

Copyright: Angela Waye

This piece does not attempt to reiterate the course “Learn Learning How to Learn: Powerful mental tools to help you master tough subjects”, but it does recommend a few tricks on how to learn faster and remember more. These tricks have been carefully tested by me throughout my years at university.

1) Create a study plan in advance and avoid stress. Yes, as trite as it may sound, the stress-free mind learns better. This means that the time, place, and most importantly, the amount of material to be studied must be planned in advance. Likewise, all notes, books, and presentations must be prepared before you begin your studies. Maintaining a calendar with deadlines and topics to be studied can help you stay motivated and build a weeklong learning plan. Some may find it useful to devote the first 30 minutes of the day in the morning to making notes and the other 5–10 minutes to reviewing and revising outlines. A good night’s sleep; regular, moderate physical activity [1]; and the absence of alcohol consumption on the eve of the planned studies are vital. There is more: The beneficial effects of sleep on problem-solving and memory performance are well-known [2, 3]; therefore, it is wise to get a good night’s sleep before and after studying.

2) Find your ritual for studying. The right attitude toward study and learning can help you maintain focus and prevent you from being distracted by wondering and procrastination. Clean your desk, prepare a cup of coffee, put your mobile on airplane mode, if needed. The most effective routine for me is the journey to the university library. Moreover, the specific smell of books, soft daylight, proper quality ventilation [4], quiet and minimalistic environment (table, chair, notes) helps me focus and also create a unique mood for studying.

3) Tune in to learning. Scents and body posture are the most active anchors that allow you to return to the desired state of mind — be it flow, Vipassana meditation, or study. I experimented with rosemary [5, 6], frankincense [7], and peppermint [8, 9] essential oils (and, of course, coffee beans). However, the smell of books appears to be the most straightforward alternative for me. It is possible that clenching fists [10] and chewing gums [11] might not only help some people to memorize new materials but also can condition their mood and tune in to learning.

4) Take breaks. The brain and body are trained from our early days at the school desk to take breaks every forty minutes or so, and it is also unlikely that someone can maintain the focus for such time without resorting to performance-enhancing substances. A short break of three to five minutes does not usually disrupt the learning mood but helps you to rest and regain energy. Get up from the table, stretch back and forth, walk around, and do 10–40 shallow squats between bookcases — these exercises became the perfect solution to fill my breaks between sessions. Besides, if I get stuck on ideas, some juggling allows me to get back to the problem with renewed powers and fresh thoughts. The use of a timer can help to organize the right periods of rests and studies — some might find that 25-minute sessions are more effective than 40-minute sessions.

5) Write cheatsheets by hand [12–15]. I try to put the material of each lecture on one sheet of paper and describe the difficult parts in my own words so that all the essential formulas, terms, and concepts can be refreshed just before the exam. In fact, my study comes down to compressing the main points from every two hours of lectures to one or two pages of notes.

6) Brain.fm. This is the only source of background music for studying that I have become devoted after years of probing (binaural rhythms, ambient noise generators, Focus@Will, and playlists with specially selected music quickly annoy me and do not help me in any way). I highly recommend you try it.

7) Coffee and L-theanine. This is almost the only artificial modifier of the mood and attention that I use. It reduces caffeine jitters and, at the same time, allows you to remain focused [16–18]. Do not abuse it. Besides coffee, it is necessary to drink enough water (I prefer natural mineral water rich in magnesium salts) while studying [19].

8) Make lists, abbreviations, and mnemonic phrases. This list of recommendations can be compressed into a sentence with eight keywords — Plan a Ritual and Breaks, Tune for a Coffee with a Cheatsheet, and Brain FM, according to the List.

References:

  1. Hogan, C.L., J. Mata, and L.L. Carstensen, Exercise holds immediate benefits for affect and cognition in younger and older adults. Psychol Aging, 2013. 28(2): p. 587–94.
  2. Sanders, K.E.G., et al., Targeted Memory Reactivation During Sleep Improves Next-Day Problem Solving. Psychological Science. 0(0): p. 0956797619873344.
  3. Potkin, K.T. and W.E. Bunney, Jr., Sleep improves memory: the effect of sleep on long term memory in early adolescence. PloS one, 2012. 7(8): p. e42191-e42191.
  4. Urlaub, S., et al., The impact of ventilation and daylight on learning in schools — a summary of the actual state of knowledge. 2016.
  5. Moss, M., et al., Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. Int J Neurosci, 2003. 113(1): p. 15–38
  6. Moss, M. and L. Oliver, Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma. Therapeutic advances in psychopharmacology, 2012. 2(3): p. 103–113.
  7. Mahmoudi, A. Et al., Evaluation of systemic administration of Boswellia papyrifera extracts on spatial memory retention in male rats. J Nat Med, 2011. 65(3–4): p. 519–25.
  8. Warm, J. and W. Dember, Effects of olfactory stimulation on performance and stress in a visual sustained attention task. J. Soc. Cosmet. Chem, 1991. 4 2.
  9. Moss, M., et al., Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. Int J Neurosci, 2008. 118(1): p. 59–77.
  10. Propper, R.E., et al., Getting a Grip on Memory: Unilateral Hand Clenching Alters Episodic Recall. PLOS ONE, 2013. 8(4): p. e62474.
  11. Smith, A., Effects of chewing gum on mood, learning, memory and performance of an intelligence test. Nutr Neurosci, 2009. 12(2): p. 81–8.
  12. Mueller, P.A. and D.M. Oppenheimer, The pen is mightier than the keyboard: advantages of longhand over laptnote-taking. Psychol Sci, 2014. 25(6): p. 1159–68.
  13. Corrigendum: The Pen Is Mightier Than the Keyboard: Advantages of Longhand Over Laptop Note Taking. Psychol Sci, 2018. 29(9): p. 1565–1568.
  14. Bui, D.C., J. Myerson, and S. Hale, Note-taking with computers: Exploring alternative strategies for improved recall. Journal of Educational Psychology, 2013. 105(2): p. 299–309.
  15. Owen, G.N., et al., The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci, 2008. 11(4): p. 193–8.
  16. Einother, S.J., et al., L-theanine and caffeine improve task switching but not intersensory attention or subjective alertness. Appetite, 2010. 54(2): p. 406–9.
  17. Giesbrecht, T., et al., The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutr Neurosci, 2010. 13(6): p. 283–90.
  18. Dodd, F.L., et al., A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination with cerebral blood flow, cognition and mood. Psychopharmacology, 2015. 232(14): p. 2563–2576.
  19. Benton, D. and N. Burgess, The effect of the consumption of water on the memory and attention of children. Appetite, 2009. 53: p. 143–6.

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade