It’s exam time again.  Here are some ways of helping to remember all the details needed to do well, and some habits that might not be helpful.  This information comes from Matthew Mundy, writing for The Conversation.

The bad habits

Several common habits during exam season can sabotage memory. So try to avoid:

1. Cramming: While it may feel productive, cramming relies on short-term memoryand undermines long-term retention.
2. Sleep deprivation: Sleep is essentialfor memory consolidation. Without it, the brain struggles to transfer new learning into long-term storage.
3. Multitasking and distraction: The brain’s working memory can only hold a small amount of informationat any given time. Trying to juggle too many tasks—especially with phones or social media—is a recipe for forgetting. So keep your phone away from you when you’re studying.
4. High anxiety: Emotional stress consumes brain resources, reducing working memory capacity. This can lead to poor recall and decision-making during exams.

The good habits that boost memory

Neuroscience-backed strategies can help students protect and enhance their memory during exam season. Try to include:

1. Spaced repetition: This involves reviewing the same material repeatedly over time. This strengthens memory networksand is far more effective than last-minute cramming. If you can, aim for learning sessions at least one day apart, across at least a week. But more time is always better.
2. Retrieval: Test yourself—can you remember what you’ve been learning? This boosts recalland builds durable memory.
3. Mindfulness and physical activity: Both of these can reduce stress hormones and improve your brain function. Researchers have shown mindfulness exercisescan reduce stress and mental well-being in university students. Research also suggests you should aim for 30 minutes of exercise about four hours after you do your learning. Exercise is thought to release brain chemicals that promote “plasticity,” the process by which neurons change and strengthen their connections to create memories.
4. Sleep: aim for 7–9 hoursof sleep per night to help your brain consolidate your learning.
5. Eat well: Your diet can also support brain healthand overall mental and physical well-being. Omega-3s, antioxidants and hydration all play a role in memory performance. So drink lots of water and ensure a healthy balanced diet.

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