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 …”]

16 Comments

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

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When our kids or teens are struggling, it can be hard to know what they need. It can also be hard for them to say. It can be this way for all of us - we don't always know what we need from the people around us. It might be space, or distraction, or silence, or maybe acknowledging and being there is enough. Sometimes we might need to know that the people we love aren't taking our need for space, or our confusion or anger or sadness personally, and that they are still there within reach.
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What can be easier is thinking about what other people might need. Asking this when they are calm can invite a different perspective and can give you some insight into what they need to hear when they are going through similar. Don't worry if you just get a shrug, or a disheartened, 'I don't know'. They don't need to know, and neither do we. The question in itself might be enough to open a new way through any sense of 'stuckness' or helplessness they might be feeling.
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Give them space to talk but you don’t need to fix anything. You’ll want to, but the answers are in them, not us. Sometimes the answer will be to feel it out, or push for change, or feel the futility of it all so the feeling can let go, knowing it’s done it’s job - it’s recruited support, or raised awareness that something isn’t right.

Sometimes the feelings might be seismic but the words might be gone for a while. That’s okay too. Do they want to start with whatever words are there? Or talk about something else? Or go for a walk with you? Watch a movie with you? Or do a spontaneous, unnecessary drive thru with you just because you can - no words, no need to explain - just you and them and car music for the next 20 minutes. 

The more you can validate what they’re feeling (maybe, ‘Today was big for you wasn’t it’) and give them space to feel, the more they can feel the feeling, understand the need that’s fuelling it, and experiment with ways to deal with it. Sometimes, ‘dealing with it’ might mean acknowledging that there is something that feels big or important and a little out of reach right now, and feeling the fullness and futility of that. 

Part of building resilience is recognising that some days are rubbish, and that sometimes those days last for longer than they should, but we get through. First we feel floored, then we feel stuck, then we shift because the only choices we have we have are to stay down or move, even when moving hurts. Then, eventually we adjust - either ourselves, the problem, or to a new ‘is’. But the learning comes from experience.

I wish our kids never felt pain, but we don’t get to decide that. We don’t get to decide how our children grow, but we do get to decide how much space and support we give them for this growth. We can love them through it but we can’t love them out of it. I wish we could but we can’t.

So instead of feeling the need to silence their pain, make space for it. In the end we have no choice. Sometimes all the love in the world won’t be enough to put the wrong things right, but it can help them feel held while they move through the pain enough to find their out breath, and the strength that comes with that.♥️
Speaking to the courage that is coming to life inside them helps to bring it close enough for them to touch, and to imagine, and to step into, even if doesn’t feel real for them yet. It will become them soon enough but until then, we can help them see what we see - a brave, strong, flight-ready child who just might not realise it yet. ‘I know how brave you are.’ ‘I love that you make hard decisions sometimes, even when it would be easier to do the other thing.’ ‘You might not feel brave, but I know what it means to you to be doing this. Trust me – you are one of the bravest people I know.’
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 #neurodevelopment #positiveparenting #parenting #parenthood #neuronurtured #parentingtip #childdevelopment #braindevelopment #mindfulparenting #parentingtips #parentingadvice
So often, our children will look to us for signs of whether they are brave enough, strong enough, good enough. Let your belief in them be so big, that it spills out of you and over to them and forms the path between them and their mountain. And then, let them know that the outcome doesn't matter. What matters is that they believe in themselves enough to try. 

Their belief in themselves might take time to grow, and that's okay. In the meantime, let them know you believe in them enough for both of you. Try, ‘I know this feels big and I know you can do it. What is one small step you can take? I’m right here with you.’♥️
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 #neurodevelopment #positiveparenting #parenting #parenthood #neuronurtured #parentingtip #childdevelopment #braindevelopment #mindfulparenting
Anxiety will tell our kiddos a deficiency story. It will focus them on what they can't do and turn them away from what they can. We know they are braver, stronger, and more powerful than they could ever think they are. We know that for certain because we’ve seen it before. We’ve seen them so held by anxiety, and we’ve seen them move through - not every time but enough times to know that they can. Even when those steps through are small and awkward and uncertain, they are brave. Because that’s how courage works. It’s fragile and strong, uncertain and powerful. We know that that about courage and we know that about them. 

Our job as their important adults is to give them the experiences that will help them know it too. This doesn't have to happen in big leaps. Little steps are enough, as long as they are forward. 

When their anxiety has them focused on what they can't do, focus them on what they can. By doing this, we are aligning with their capacity for brave, and bringing it into the light. 

Anxiety will have them believing that there are only two options - all or nothing; to do or not to do. So let's introduce a third. Let's invite them into the grey. This is where brave, bold beautiful things are built, one tiny step at a time. So what does this look like? It looks like one tiny step at a time. The steps can be so small at first - it doesn't matter how big they are, as long as they are forward. 
If they can't stay for the whole of camp, how much can they stay for?
If they can't do the whole swimming lesson on their own, how much can they do?
If they can't sleep all night in their own bed, how long can they sleep there for?
If they can't do the exam on their own, what can they do?
.
When we do this, we align with their brave, and gently help it rise, little bit, by little bit. We give them the experiences they need to know that even when they feel anxious, they can do brave, and even when they feel fragile they are powerful.

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