10 Scientific Methods to Significantly Improve Your Memory
A detailed introduction to ten research-proven strategies that can effectively improve memory, enhance recall, and increase retention of information. Check them out before your next big exam!
When you needed to study for an exam or learn a new language, you would probably wish that your memory was a bit better. Luckily, there are many things that you can do to improve your memory.
Obviously, utilising some reminder system can help you keep track of appointments and meetings, and creating to-do lists can ensure that you don’t miss any important tasks.
But what about all the important information you need to consolidate in long-term memory?
You will have to put some effort and will require adjustment or drastic changes to your regular learning routine, but there are several strategies you can utilise to get more out of your memory.
Before the next big exam, be sure to check out some of these methods to improve your memory. These ten research-proven strategies can effectively improve memory, enhance recall, and increase retention of information.
1. Say out loud
Speaking text aloud helps you to get words into long-term memory.
According to research, the act of reading and speaking text aloud is a more effective way to remember information than just reading it silently or just hearing it read aloud. The dual effect of both speaking and hearing helps encode memory more strongly.
2. Take lecture notes by hand, not on a computer
Many of us can type very fast, but according to research, writing your notes by hand allows you to learn and memorise more. Taking notes by hand enhances comprehension and retention, possibly because you have to put things in your own words to keep up with the lesson.
3. Use distributed practice
Research shows distributed practice (also known as spaced repetition) is a very effective way to learn.
Distributed practice means that the practice time for a specific task is separated by long rest periods or long periods of time spent doing other things, rather than being close together in time. For example, after studying a material, do not study it again immediately. Instead, step away for a few hours, or even for a day, before you repeat the process.
Distributed practices work because each time you try to remember something, the memory becomes harder to forget.
4. Self-testing is highly effective
If you have trouble recalling information that you thought you had learned, then you should try to use this technique. Several studies show that self-testing is an extremely effective way to improve long-term memory.
According to Jeffrey D. Karpicke, an assistant professor of psychological sciences, students can benefit from testing themselves as they study by using something as simple as flashcards. However, the key is not to drop the flashcard once you feel you have mastered the material.
Also, try to test yourself by making a test paper to ask questions about the material you are learning. Try to recall as much content as possible, and formulate your own answer. Study on the incorrect answers, and then do the paper again until you get all the answers right.
Practise recalling information even a few more times will produce significant gains in learning and long-term retention. Your performance will be better than looking at the material over again. It is too late for self-testing when you are taking an actual test!
5. Make slight changes during repeat practise sessions
Repeat everything over and over is not be the best way to master that task. According to research from Johns Hopkins, making slight changes during repeat practise sessions may help people master the skill faster than practising the task in the exact same way. It is caused by a process called reconsolidation, in which existing memories are recalled and modified with new knowledge.
For example, when you want to master a new presentation:
- Memorise the script.
- Wait six hours to allow your memory to consolidate.
- Practice again, but speak a little faster.
- Practice next by speaking slower.
- Break your presentation into smaller steps. Master each part, then put it back together.
6. Exercise regularly
According to a study done at the University of British Columbia, regular aerobic exercise (such as swimming, cycling, running, and jumping rope), appears to boost the size of the hippocampus, the brain area involved in learning and verbal memory (for example, remembering vocabulary definitions, key details in a story, or the name of a species).
Another study found that aerobic exercise increases BDNF (brain-derived neurotrophic factor), a protein that supports the function, growth, and survival of brain cells.
7. Take daytime naps
According to a study, daytime naps benefit long-term memory, compared with remaining awake and cramming learned information.
In the experiment, young adults learned detailed factual knowledge across a five hour period with breaks. Midway through learning, participants either took a 1-hour nap, stayed awake (watched a movie), or crammed previously learned information. Participants were tested on the knowledge one week later, and the nap group had the best result.
8. Use interleaving
Interleaving is a learning technique that involves mixing different topics or forms of practice in order to facilitate learning. Instead of block practise (focusing on one subject or one skill each time), try to use interleaving.
For example, if you’re learning world history, you could mix up the history of the countries that you have to memorise. Instead of remembering the full history of each country, you could interleave different parts of each country’s history, based on a common theme, for example, their actions during a specific period.
One study showed that interleaving two tasks is more effective than practising each of the tasks separately, even when less time is spent overall on each task when interleaving.
The method improves your brain’s ability to differentiate between concepts or skills. It helps you to learn and gain an understanding at a deeper level.
9. Teach Someone Else
Even just preparing to teach someone can make you learn more effectively. According to research, when teachers prepare to teach, they tend to seek out key points and organise information into a coherent structure and put it in their own words. The results suggest that students also turn to these types of active learning strategies when they expect to teach.
10. Associative Learning
Associative learning is a style of learning that happens when two unrelated elements (such as objects, sights, ideas, or behaviours) become connected in our brains through a process known as conditioning.
When you learn something new, try to associate it with something you are familiar with. You need to learn a lot less because you only have to learn where it differs. You will be able to apply greater context, which will help with memory storage and retrieval.
At the end of the day, no memorisation technique can replace strong study habits. But these strategies above can help you to retain more of what you learn. You might want to choose a few of them and try them out before your next exam!
