6 secrets to learning faster, backed by neuroscience

I'm feeling frustrated because I wish I had learned this earlier in life. As a neuroscientist and lecturer, I explore the brain and nervous system while educating future healthcare professionals. I notice some students, particularly older ones, struggle with learning, which isn’t surprising since we're never really taught how to learn effectively. Unfortunately, as we age, learning becomes more difficult. But what if I told you there are strategies to enhance learning speed and efficiency? Let me introduce you to six key components of learning: attention, alertness, sleep, repetition, breaks, and mistakes.

To truly learn, our brains need to undergo neuroplasticity, which is our brain's ability to physically change in response to experiences. When we learn something new, connections called synapses form between neurons in the brain. The more we practice, the stronger these connections become, improving our skills or knowledge. What you're seeing here is a video of two neurons connecting in a petri dish, which I captured just in time. These structures, known as "growth cones," help neurons connect to the right places in the brain.

Kids seem to absorb information effortlessly, whether it's languages, skills, or sports. You might think talented people have something special, but it's mostly about practice, perseverance, and the timing of when they started learning. For example, both Serena Williams and Beethoven began their pursuits by age five. After this age, our learning ability declines and becomes more challenging, especially in our teens and mid-twenties. However, there are things we can do to improve learning by using attention, alertness, sleep, repetition, breaks, and mistakes.

First, let's talk about attention. Being attentive is crucial for learning. For instance, if you close your eyes and focus on the contact between your feet and the floor, you'll suddenly notice the texture of your socks, how tight your shoes are, and the firmness of the floor, things you weren't aware of moments ago. This demonstrates our ability to choose how much attention we pay to something. Research shows that focused attention enhances long-term retention of information. In today's world, it's harder than ever to maintain attention with constant distractions. Studies suggest that using your phone for more than an hour can cause attention deficits. To improve attention, try practicing focused attention meditation or exercising, which has been shown to enhance memory and cognition.

In addition to attention, being alert is essential for learning. Activating the body's fight-or-flight response releases adrenaline and noradrenaline, increasing alertness. Exercise, certain breathing techniques, and even ending a shower with cold water can boost alertness. However, too much stress can negatively impact learning and memory. Small stressors can enhance learning, but chronic stress can impair it. Caffeine is another substance that can enhance alertness and learning. Avoid studying after a big meal, as it can decrease alertness. Our alertness also fluctuates in 90-minute cycles, so you can't be fully alert all the time.

Sleep plays a critical role in learning by consolidating short-term memories into long-term ones. The hippocampus, a part of the brain, tracks daily activities like a diary. During sleep, short-term memories are transferred to the cortex and turned into long-term memories. This is why pulling all-nighters is counterproductive for retaining information. Prioritize sleep before and after studying to ensure better memory retention.

Repetition is another crucial element of learning. Just like building muscle through exercise, repetitive actions reinforce neural pathways, making it easier to recall information. Neuroplasticity requires energy and resources, so repetition signals to the brain that something is worth investing in. Space your learning over multiple days for better retention, as shorter learning periods spread out over time yield better results than cramming in one session.

Breaks are vital for learning as they give the brain a chance to replay information. During breaks, your brain subconsciously replays sequences you've learned, reinforcing them. Additionally, newly encoded information can be unstable, and breaks help stabilize it. Take 10- to 20-minute breaks after learning and avoid learning similar things immediately to prevent retrograde interference.

Finally, mistakes are valuable for learning. The anxiety and stress of making mistakes release neuromodulators that enhance attention, signaling the brain to improve and learn. Embrace mistakes and use them as learning opportunities. Quiz yourself, try different angles, and challenge yourself to make mistakes. This process releases dopamine when you succeed, motivating you and reinforcing correct learning.

Understanding these principles gives you the tools to unlock your potential for faster and more effective learning. Next time you sit down to learn, minimize distractions, boost attention and alertness, repeat tasks over multiple days, embrace mistakes, and take breaks to enhance your learning. Thank you for your attention, and I hope you found this insightful. (Applause)