Health and Wellbeing
If you are looking to enhance your learning and development, incorporating evidence-based techniques can be a great help. Here are some research-backed tips to help you improve your retention of information and enhance your overall learning experience:
1 Practice retrieval
Retrieval practice – actively recalling information from memory – is one of the most effective ways to improve learning, according to a study published in the Journal of Applied Research in Memory and Cognition.
The study found that using retrieval practice was significantly more effective than popular alternative methods such as summarizing or highlighting.
For example, if you are studying for a history test and have just finished reading a chapter about the American Revolution, you could use retrieval practice by closing the textbook and trying to recall as much information as you can about the American Revolution from memory. You might try to remember key dates, important figures, major events, and the causes and effects of the Revolution. After you’ve spent some time trying to recall as much as you can, you can check your notes or textbook to see how much you remembered correctly. Then, you can repeat the process by trying to recall the information again, all without looking at your notes or textbook.
Reference: Roediger, H. L., & Karpicke, J. D. (2006). Test-enhanced learning: Taking memory tests improves long-term retention. Psychological Science, 17(3), 249-255.
Retrieval practice - actively recalling information from memory - is one of the most effective ways to improve learning, according to a study published in the Journal of Applied Research in Memory and Cognition.
2 Space out your learning
Research has shown that spacing out your learning over time is more effective than cramming. A study published in Psychology and Aging found that spacing out practice sessions improved recall of information in young and older adults alike.
If you are trying to learn a new language, and you have a big test coming up in a month, you have the option to either cram all of your studying into the week before the test, or to space out your studying over the entire month.
If you choose to cram, you might spend several hours every day for a week trying to memorize as much vocabulary and grammar as possible. It might feel like you are making progress in the moment, but research suggests that this approach is less effective in the long run.
On the other hand, if you choose to space out your studying, you might spend an hour or two every day for the entire month practicing the language. You might focus on a different aspect of the language each day, such as vocabulary one day, grammar the next, and conversational practice the following day.
Reference: Bahrick, H. P., Bahrick, L. E., Bahrick, A. S., & Bahrick, P. E. (1993). Maintenance of foreign language vocabulary and the spacing effect. Psychological Science, 4(5), 316-321.
Research has shown that spacing out your learning over time is more effective than cramming. A study published in Psychology and Aging found that spacing out practice sessions improved recall of information in young and older adults alike.
3 Get adequate sleep
Sleep is crucial for memory consolidation, as research has demonstrated. A study published in Nature found that sleep helps to stabilize and strengthen memories, while a lack of sleep can impair memory consolidation.
In the study, researchers had participants learn a series of word pairs, and then either stay awake or go to sleep. The next day, the participants were tested on their ability to recall the word pairs.
The results of the study showed that the participants who slept after learning the word pairs had better memory recall than those who stayed awake. Specifically, the participants who slept had greater activity in the hippocampus – a brain region involved in memory consolidation – than those who stayed awake. This suggests that sleep helps to stabilize and strengthen memories, making them more easily retrievable later on.
On the other hand, a lack of sleep can impair memory consolidation. When we do not get enough sleep, our brain’s ability to consolidate and strengthen memories is compromised. This can make it more difficult to learn and retain new information and can impair our ability to perform well on memory-based tasks.
Reference: Stickgold, R. (2005). Sleep-dependent memory consolidation. Nature, 437(7063), 1272-1278.
4 Exercise
Exercise is known to have numerous benefits for physical health, but it also has important implications for brain health and cognitive function. In particular, research has shown that regular exercise can improve learning and memory, and this may be due in part to its effects on brain-derived neurotrophic factor (BDNF).
BDNF is a protein that is important for the growth and survival of neurons. It is essential for learning and memory. Studies have shown that exercise can increase the production of BDNF in the brain, which may be one of the ways that exercise promotes improved cognitive function.
Reference: Vaynman, S., & Gomez-Pinilla, F. (2006). Revenge of the “sit”: How lifestyle impacts neuronal and cognitive health through molecular systems that interface energy metabolism with neuronal plasticity. Journal of Neuroscience Research, 84(4), 699-715.
5 Take breaks
Taking breaks during learning is important because it allows the brain to rest and recharge, which can help to improve performance and enhance long-term memory. Research has shown that breaks are especially important when learning complex or challenging material, as they can help to prevent mental fatigue and burnout.
One study published in Cognition provides evidence for the importance of breaks in learning. In the study, researchers had participants learn a list of 40 words, and then either take a 10-minute break or continue learning without a break. The participants were then tested on their ability to recall the words immediately after learning them, as well as 30 minutes and 24 hours later.
The results of the study showed the participants who took a break immediately after learning the words had better recall than those who did not take a break. Specifically, the participants who took a break had better recall 30 minutes and 24 hours later, suggesting that breaks can help to enhance long-term memory.
Reference :Kornell, N., Bjork, R. A., & Garcia, M. A. (2011). Why tests appear to prevent forgetting: A distribution-based bifurcation analysis. Journal of Memory and Language, 65(2), 85-97.
Taking breaks during learning is important because it allows the brain to rest and recharge, which can help to improve performance and enhance long-term memory. Research has shown that breaks are especially important when learning complex or challenging material, as they can help to prevent mental fatigue and burnout.
6 Take notes by hand
Taking notes is an important part of the learning process, as it helps to consolidate information and promote retention. However, research has shown that the way in which we take notes can have an impact on how effectively we retain and recall information.
One study published in Psychological Science provides evidence for the superiority of handwritten notes over typed notes. In the study, researchers had participants attend a lecture and either take notes by hand or type them on a laptop. The participants were then tested on their recall of the lecture material.
The results of the study showed that the participants who took notes by hand retained more information and performed better on tests compared to those who typed their notes. Specifically, the participants who took notes by hand had a deeper level of processing of the information, which allowed them to better retain and recall it.
One possible explanation for this finding is that typing notes on a computer encourages verbatim note-taking, where the focus is on transcribing the lecture rather than understanding and processing the material. In contrast, handwriting requires more active processing of the information.
Reference : Mueller, P. A., & Oppenheimer, D. M. (2014). The pen is mightier than the keyboard: Advantages of longhand over laptop note taking. Psychological Science, 25(6), 1159-1168.
7 Practice self-explanation
Self-explanation is a learning strategy that involves explaining concepts to oneself in one’s own words. By doing so, learners can engage actively with the material, connect new information to prior knowledge, and identify gaps in their understanding. Research has shown that self-explanation can be an effective strategy for promoting learning and retention.
One study published in Cognitive Science provides evidence for the effectiveness of self-explanation as a learning strategy. In the study, researchers had participants learn a set of mathematical problems, with some participants instructed to practice self-explanation while others were not given this instruction. All participants were then tested on their ability to solve new problems.
The results of the study showed that the participants who practiced self-explanation performed better on the problem-solving task compared to those who did not use this strategy. Specifically, the participants who practiced self-explanation were better able to apply the concepts they had learned to new problems, suggesting that self-explanation had helped to promote deeper understanding and transfer of knowledge.
By incorporating these strategies into your learning routine, you may be able to improve your retention of information and enhance your overall learning experience.
Reference: Chi, M. T. H., & Bassok, M. (1989). Learning from examples via self-explanations. In Proceedings of the Eleventh Annual Conference of the Cognitive Science Society (pp. 322-329).
Article by Intuition