Have you ever faced an important exam and resorted to pulling an all-nighter, only to forget everything by the time the test began? In college, many students attempt to absorb an entire semester’s worth of material in days leading up to an exam due to the demands of multiple courses. However, this approach is not the most effective method for retaining information. This blog will expand upon methods that enhance memorization, helping you learn more efficiently.

Understanding Memory: Short-Term vs. Long-Term

There are two main types of memory: short-term memory and long-term memory.

  • Short-term memory consists of the information that an individual is thinking in the present
  • Long-term memory includes the facts and experiences stored over extended periods

There are three stages of memory processing: encoding, storage, and retrieval. Encoding is the first step in which new memories are developed. Storage is the next––in which information is held. Lastly, the retrieval stage is when memories are recalled (Center for Teaching & Learning, n.d..). Cramming allows for information to be stored in long-term memory, yet there is great difficulty in recalling information that has been stored. Instead of cramming information and depending on last-minute studying, try these learning strategies that are known to enhance recall and retention.

Factors that Impact Memory 

Sleep

Sleep is crucial for helping absorb new information and increasing the retrieval of memories. When lacking sleep, attention is reduced, and the ability to form new memories is weakened. It is important to get 7-9 hours of sleep when wanting to boost learning (Paller et al., 2021).

Stress Management

Chronic stress can increase the chances of forgetting information due to high cortisol levels straining the hippocampus. Acute stress, short-term, can at times enhance memory in intense situations; however, chronic stress, long-term, can damage memory. It is important to get enough sleep, exercise regularly to keep cortisol levels low, and practice mindfulness to reduce stress.

Exercise

Physical activity can be useful to enhance cognitive function. Exercise, for example, taking a short walk, can increase blood flow to the brain, which increases the delivery of nutrients and oxygen as well as reduce stress and anxiety, improving mood––which can strengthen the hippocampus responsible for memory (Harvard Health Publishing, 2020).

Study Techniques

Spaced Repetition & Active Recall

In order to strengthen neural connections and improve recall, you should practice repetition over a lengthy period of time rather than a short time frame of learning with high intensity (Smolen et al., 2016). You can practice testing yourself without looking at your notes to improve recall. Self-test yourself through practice exams, Flashcards, Quizlet, Kahoot, or even covering your notes and attempting to explain your concepts.

The Pomodoro Technique

This technique promotes focused bursts of non-interrupted studying for 25-50 minutes followed by short breaks ranging from 5-10 minutes. This aids in preventing mental fatigue and improves focus (Biwer et al., 2023).

The Memory Palace

This method involves utilizing spatial memory to better one’s recall. Spatial memory includes memory and facts associated with objects in space, familiar locations, and one’s environment.  This technique includes one visualizing walking through a home with each room having a specific object pertaining to the bit of information that they would like to remember. The image/object would be extremely specific or odd in order to make a long-lasting memory.

The Feynman Technique

Select a topic that you would like to learn. Imagine that you are required to teach a 5-year-old this topic. Teach out loud to the imagined 5-year-old, and if there are any difficulties in explaining a part of the topic, review this section. You may review your explanation and try to simplify your explanation repetitively until you fully understand your topic.

Mnemonics

You can help strengthen your memory by adding associations of complex information to simple cues. A common example is PEMDAS (Parentheses, Exponents, Multiplication, Division, Addition, Subtraction). Remember these mathematical operations easily by using the phrase “Please Excuse My Dear Aunt Sally”. Creating personalized acronyms and associations to facilitate recall in various subjects.

If you are struggling to study for a test or memorize information from class, try these learning strategies. While testing out these strategies, keep in mind your physical and mental health. Both have a significant impact on the brain’s ability to focus and retain information. Leading a healthy lifestyle is a step in the right direction for a test. Our team at Georgetown Psychology can aid you in developing and establishing effective study habits, time management skills, determining academic goals, and stress management techniques.

References

Biwer, F., Wiradhany, W., oude Egbrink, M. G., & de Bruin, A. B. (2023). Understanding effort regulation: Comparing ‘pomodoro’ breaks and self‐regulated breaks. British Journal of Educational Psychology, 93(S2), 353–367. https://doi.org/10.1111/bjep.12593

Harvard Health Publishing. (2020, May 1). Exercise can boost your memory and thinking skills. Harvard Medical School. https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills

Memory and recall. Memory and Recall | Center for Teaching & Learning. (n.d.). https://teaching.berkeley.edu/resources/learn/memory-and-recall

Paller, K. A., Creery, J. D., & Schechtman, E. (2021). Memory and sleep: How sleep cognition can change the waking mind for the better. Annual Review of Psychology, 72(1), 123–150. https://doi.org/10.1146/annurev-psych-010419-050815

Smolen, P., Zhang, Y., & Byrne, J. H. (2016). The right time to learn: Mechanisms and optimization of spaced learning. Nature Reviews Neuroscience, 17(2), 77–88. https://doi.org/10.1038/nrn.2015.18

By Bella Emanuele, college intern, and Dr. Divya Babbar