- The brain often mistakes familiarity with information for actually knowing it, making rereading a weaker study method than it feels
- A major review of 10 common study techniques found that active recall and spaced-out review sessions outperform rereading and highlighting
- Practicing recall of new information nearly doubled memory a week later compared to simply restudying it
- Handwriting notes, light exercise before studying, and consistent sleep all showed measurable benefits for memory and learning
- Staying socially active, especially multiple times a week, was linked to a lower risk of memory decline in older adults
A comprehensive review of learning techniques has revealed that widely-used study methods like rereading and highlighting do not consistently improve retention, while strategies such as retrieval practice and spaced repetition significantly boost long-term memory. The findings, drawn from multiple studies including a major review of 10 common study techniques, call into question habits many students and professionals rely on when trying to master new material. Researchers found that the brain often confuses familiarity with actual knowledge, meaning passive exposure to information creates an illusion of understanding that does not translate into genuine recall.
Retrieval practice and spaced repetition show strongest results
The review examined 10 common learning techniques and determined that active recall — forcing the brain to retrieve information from memory rather than simply re-reading it — produced the most reliable gains. In one study, participants who practiced recalling unfamiliar word pairs remembered approximately twice as many items a week later compared to those who simply re-studied the material. Brain scans also revealed distinct neural activity patterns during successful retrieval.
The second most effective strategy, distributed practice, involves spacing learning sessions over time rather than cramming. Cognitive psychologists separately recommend reviewing material after approximately 30 percent of the time before a test or performance deadline. For example, someone with a test in 30 days should schedule a review session around day 10. This approach consistently improved learning across different subjects and age groups.
Handwriting notes and aerobic exercise boost brain activity
One study found that handwriting produced more coordinated brain activity in memory-related regions than typing did among college students. Researchers believe this comes down to speed: handwriting is slow enough that the brain has to decide what's worth recording, rather than transcribing everything word for word. After reading, try writing a few sentences summarizing the material in your own words rather than copying notes verbatim.
A separate review of 13 studies on young adults found that a single bout of aerobic exercise — a walk, run, or bike ride — done shortly before studying tended to help, rather than hurt, learning and memory. The effect did not require an intense workout: a brisk walk before reading was enough, researchers found.
Sleep consolidates memories, social activity protects against decline
Sleep plays an active role in memory consolidation, with the brain processing new information during rest to stabilize it for long-term storage. Researchers emphasize that sacrificing sleep for additional study time is counterproductive, as sleep is itself part of the learning process.
Separate research reinforces the value of staying social. One study that tracked thousands of middle-aged and older adults over several years found that those who engaged in more social activities showed less mental decline, while a larger 2022 study of more than 29,000 older adults found that socializing at least twice a week was one of the strongest protective factors against memory loss. The more varied the activities — seeing friends, volunteering, attending clubs — the greater the apparent benefit.
Experts also recommend learning new skills such as a language or musical instrument, as unfamiliar challenges strengthen cognitive reserve. A widely cited 2007 study found that lifelong bilingual adults showed signs of dementia roughly four years later, on average, than those who spoke only one language.
Putting the research into a simple study routine
To improve memory, readers should close the book after reading a section and try to recall the main ideas from memory, schedule review sessions days apart rather than repeatedly studying the same material in one sitting, and consider handwriting notes rather than typing them. A brisk walk before studying and prioritizing adequate sleep can further enhance retention. For those needing to remember ordered lists, the "mind palace" technique — mentally placing items along a familiar route — leverages spatial memory for stronger recall.
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