9 Scientifically Proven Ways to Get the Most Out of Study Time

Studying? 9 Scientifically Proven Ways to Supercharge Your Learning.

For anyone in the thick of study, or about to be, science has been working hard and has found ways to help you get the most out of your study time, all backed by hefty research. Here’s how to study smarter, supercharge your learning and store the information away in your head so it’s ready to jump into your arms when you need it. 

  1. Get your heart pumping.

    When you exercise, your blood chemistry changes and your brain becomes the very happy recipient of important nutrients. It repays the favour by amping up its performance – specifically memory, attention, information processing and problem solving. Here are a couple of reasons your brain and exercise are one of the great love stories:

    •  Exercise increases the levels of a crucial brain-derived neurotophic factor, (let’s call it BDNF – it’s much easier to spell). BDNF is important for the growth of brain cells, mood and learning. 

    •  Exercise releases a powerful cocktail of important hormones including serotonin (the mood booster), dopamine (for learning and attention) and norepinephrine (for awareness, attention and concentration). 

    Try for 20-30 minutes a day. Anything that increases your heart rate will do the trick – running, bike-riding, walking, kicking a ball or turning up the beats and dancing it out. It doesn’t have to be beautiful, strong or graceful. It just has to be active.  

  2. Spread your study. Yep. You got it. No cramming.

    Cramming doesn’t work, which is one of the great pities – life would be so much easier if it did. The problem with cramming is that the material doesn’t get the opportunity to transfer into long-term memory. Short term memory is like the party space in your head – information is there for a good time but not a long time. When information hits long-term memory, it’s committed and there when you need it. The transfer of information from short-term memory into long-term memory takes time and repeated exposure to the material. It’s not clear why spacing your study is so much better for you, but it’s likely that over a few days you’ll forget some of the material, then remember it again when you come back to your books. This increases exposure to the information which takes it closer to long-term memory. 

  3. Know what’s to come.

    We only have a limited amount of mental resources, and during a test you want as much of those resources available as possible. The thoughts that come with test anxiety steal some of those mental resources for, you know, worrying, leaving fewer resources available to retrieve important information. Researchers have found that looking through an exam before working on it will reduce anxiety and improve performance. Remember though, that all the mental resources in the world won’t find the right answers in memory if the answers aren’t put there solidly in the first place. 

  4. Teach what you’ve learnt.

    Expecting to teach what’s been learned has been shown to be better for learning and memory than expecting only testing. It’s a subtle shift in mindset, but the effect on learning is an important one. Learning material with an intention to teach ensures that material is actively understood and stored away in memory, and not passively looked over. 

  5. Test yourself.

    Testing yourself will force you to remember information. Every time you remember something, the information becomes a little more enduring. Testing yourself might also help to take the fire out of test anxiety, in the same way that exposure to any feared object eventually makes that object less frightening.  Testing yourself on the material you’ve learned is more effective than reading the material over and over. Re-reading material might get you thinking that you’re familiar with the material, but until you try to retrieve that material from memory, you won’t actually know how well you know it or where the gaps in your knowledge are.

  6. Get some sleep.

    Sounds simple enough, but it’s not always easy when there’s so much to do. Deep sleep causes physical changes in the brain. When you learn something, your brain cells grow new connections that reach out and connect to other brain cells. This strengthens the pathways in your brain around whatever it is your learning. Sleeping after learning encourages memories of the information to be wired into your brain, so it’s less likely to fade. Think of your brain like a tree. Learning causes a branch to grow, but sleep helps it to grow the leaves and other tiny branches that will sustain and strengthen it.

  7. And ditch the all-nighters.

    All-nighters will mess with your ability to remember and process information. Sleep prepares your brain for learning, so pulling an all-nighter can cut your capacity to learn new things by up to 40% – and that’s not the only problem. Research has shown that it can take up to four days for your brain to return to normal after you’ve been awake all night. 

  8. Take a break.

    For those feeling shackled to all that is study, here is some sweet, sweet news. Taking a short break after every hour of learning is better than working straight through as it improves your ability to focus on a particular task without being distracted. Research has found that the greatest improvement come following 15 minutes of moderate activity (jogging, a brisk walk, dribbling a ball) but improvement was also shown following vigorous activity (running, jumping, skipping) or a passive break (such as listening to music or watching funny YouTube clips – because for sure that’s why they were invented). Memory is strongest for the things learned immediately before and after a break so keep those times for the tough stuff. 

  9. Power pose.

    Before a test, find somewhere private (or, totally public – up to you) and strike a power pose. Think Wonder Woman – hands on hips, legs apart; Superman – tall, shoulders back, chest expanded, arms stretched out in front of you; or that boss thing that bosses in the movies do – sitting back the bottom of one leg resting  on the thigh of the other, hands behind your head and expanded. This will reduce cortisol (the stress hormone), and increase testosterone (the dominance hormone). The mind-body connection is a strong one. If you don’t believe you can do it, act like you can – eventually your mind won’t know the difference and will have you believing you can do anything – which you can.

So, if study and you are spending a lot of time together, remember to take breaks, get some pillow time, get active, or dig for comedy gold on YouTube – whatever works for you. Maybe try a bit of everything – not for too long though – the world can’t be brilliant without you. 

[irp posts=”1463″ name=”A Message to Students In Their Final Year of School …”]

22 Comments

Lucas M

I have so much interest in your article. Thanks a lot. I admire your kind heart in sharing your knowledge.

Reply
Souhaib S

Indeed, precise and helpful advice, all tips mentioned match with the research findings especially spaced repetition, teaching others, and self-testing.
pulling all-nighters is the worst based on my own experience as well.

Much gratitude for this superb article Karen.

Reply
Karabo L

Hi,your article is good and i have a feeling that it is going to be helpful, however i wanted to ask if sleeping during the evening for about a minimum of five hours and waking up at midnight to study can be helpful or not and why?

Reply
Karen Young

Your body needs at least 8-10 hours sleep. There is a lot that happens while you sleep – the body and brain restore, memories are consolidated etc. The restorative sleep happens at the end of the sleep cycle, during REM sleep. If you aren’t getting the sleep you need, you aren’t spending as much time in that healing, nourishing part of sleep.

Reply
Riri

Hi, thank you very much for this article, I think it will help me lot for my exams ! Can I have the names of the scientifical studies, I would like to read them, thank you in advance !

Reply
shanya

Hey Karen…….this article is absolutely what I was looking for!!!! but can you please recommend me a study method which is effective for remembering information for a long period of time??? it would be a pleasure if you did!! and by information I meant the subjects which need a lot of patience and focus……like history and geography??……but anyways thanks and love ya!!!!

Reply
shreya

i love how the writer incorporated sweet motivation like the last sentence (the world can’t be brilliant without you.) and (eventually your mind won’t know the difference and will have you believing you can do anything – which you can.) how nice and sweet i love you guys so much, and these study tips i will live by. can’t thank y’all enough. x

Reply
Shadrach festus

Hi i find so dificult to study because get distracted. Thinking about work, money etc. What can i do.

Reply
Jess Hodgson

Just discovered your website! It is AMAZING! Can’t wait to start reading all the articles. This one was particularly relevant today as I’m just about to go into yearly exams and trying to keep everything balanced and in perspective 🙂 Thank you so much and looking forward to lots more reading x

Reply
Harrier

Wonderful article with simple, doable tips for the many tests one must take & pass in life. Thank you Karen!

Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Join our newsletter

We would love you to follow us on Social Media to stay up to date with the latest Hey Sigmund news and upcoming events.

Follow Hey Sigmund on Instagram

Separation anxiety can come with a tail whip - not only does it swipe at kids, but it will so often feel brutal for their important adults too.

If your child struggle to separate at school, or if bedtimes tougher than you’d like them to be, or if ‘goodbye’ often come with tears or pleas to stay, or the ‘fun’ from activities or play dates get lost in the anxiety of being away from you, I hear you.

There’s a really good reason for all of these, and none of them have anything to do with your parenting, or your child not being ‘brave enough’. Promise. And I have something for you. 

My 2 hour on-demand separation anxiety webinar is now available for purchase. 

This webinar is full of practical, powerful strategies and information to support your young person to feel safer, calmer, and braver when they are away from you. 

We’ll explore why separation anxiety happens and powerful strategies you can use straight away to support your child. Most importantly, you’ll be strengthening them in ways that serve them not just for now but for the rest of their lives.

Access to the recording will be available for 30 days from the date of purchase.

Link to shop in bio. 

https://www.heysigmund.com/products/separation-anxiety-how-to-build-their-brave/
The more we treat anxiety as a problem, or as something to be avoided, the more we inadvertently turn them away from the safe, growthful, brave things that drive it. 

On the other hand, when we make space for anxiety, let it in, welcome it, be with it, the more we make way for them to recognise that anxiety isn’t something they need to avoid. They can feel anxious and do brave. 

As long as they are safe, let them know this. Let them see you believing them that this feels big, and believing in them, that they can handle the big. 

‘Yes this feels scary. Of course it does - you’re doing something important/ new/ hard. I know you can do this. How can I help you feel brave?’♥️
I’ve loved working with @sccrcentre over the last 10 years. They do profoundly important work with families - keeping connections, reducing clinflict, building relationships - and they do it so incredibly well. @sccrcentre thank you for everything you do, and for letting me be a part of it. I love what you do and what you stand for. Your work over the last decade has been life-changing for so many. I know the next decade will be even more so.♥️

In their words …
Posted @withregram • @sccrcentre Over the next fortnight, as we prepare to mark our 10th anniversary (28 March), we want to re-share the great partners we’ve worked with over the past decade. We start today with Karen Young of Hey Sigmund.

Back in 2021, when we were still struggling with covid and lockdowns, Karen spoke as part of our online conference on ‘Strengthening the relationship between you & your teen’. It was a great talk and I’m delighted that you can still listen to it via the link in the bio.

Karen also blogged about our work for the Hey Sigmund website in 2018. ‘How to Strengthen Your Relationship With Your Children and Teens by Understanding Their Unique Brain Chemistry (by SCCR)’, which is still available to read - see link in bio.

#conflictresolution #conflict #families #family #mediation #earlyintervention #decade #anniversary #digital #scotland #scottish #cyrenians #psychology #relationships #children #teens #brain #brainchemistry #neuroscience
I often go into schools to talk to kids and teens about anxiety and big feelings. 

I always ask, ‘Who’s tried breathing through big feels and thinks it’s a load of rubbish?’ Most of them put their hand up. I put my hand up too, ‘Me too,’ I tell them, ‘I used to think the same as you. But now I know why it didn’t work, and what I needed to do to give me this powerful tool (and it’s so powerful!) that can calm anxiety, anger - all big feelings.’

The thing is though, all powertools need a little instruction and practice to use them well. Breathing is no different. Even though we’ve been breathing since we were born, we haven’t been strong breathing through big feelings. 

When the ‘feeling brain’ is upset, it drives short shallow breathing. This is instinctive. In the same ways we have to teach our bodies how to walk, ride a bike, talk, we also have to teach our brains how to breathe during big feelings. We do this by practising slow, strong breathing when we’re calm. 

We also have to make the ‘why’ clear. I talk about the ‘why’ for strong breathing in Hey Warrior, Dear You Love From Your Brain, and Ups and Downs. Our kids are hungry for the science, and they deserve the information that will make this all make sense. Breathing is like a lullaby for the amygdala - but only when it’s practised lots during calm.♥️
When it’s time to do brave, we can’t always be beside them, and we don’t need to be. What we can do is see them and help them feel us holding on, even in absence, while we also believe in their brave.♥️

Pin It on Pinterest

Share This