GNT #107: How I started learning faster (6 neuroscience-backed tips)

read time: 4 minutes

I wish I knew this when I was younger.

Most of us were never actually taught how to learn.

In school, we were expected to absorb information, but no one explained how our brains process, store, and recall it. So we fumbled through, picking up whatever study habits we could. Some effective, most inefficient.

I remember sitting with my best friend while she was in nursing school, showing her my chaotic (but short-term effective) flashcard system. She had never used flashcards before. We were both just throwing every tool we had at the problem, hoping something would stick. I also remember pulling all-nighters in college only to show up at my test like a zombie.

As I’ve gotten older, I’ve realized learning doesn’t just feel harder, it actually is harder. Not because we're less capable, but because we're more distracted, have less structure, and our brains aren't primed to absorb information like they once were.

But that doesn’t mean we’re stuck.

Neuroscientists like Lila Landowski, Andrew Huberman, and Barbara Oakley have uncovered research-backed ways to train your brain to learn faster, retain more, and actually make the process easier. The good news is our brains are wired to adapt, we just have to give them the right conditions.

Once I started applying a few simple neuroscience-backed strategies, I found myself learning faster, remembering more, and feeling way less frustrated in the process.

Today, I’m sharing six of those strategies with you - straight from neuroscience.

Let’s dig in.
 

1. Attention is everything

If you’re not truly paying attention, you’re not learning.

Our brains are wired to focus on one thing at a time, but today we’re constantly switching between notifications, emails, and Instagram rabbit holes. Research shows that this “context switching” actually drains cognitive energy and reduces our ability to retain information.

Try this: When you sit down to learn something, remove distractions. Turn off notifications, put your phone in another room, and give your brain one job at a time.

Bonus tip: If you really want to improve your ability to focus long-term, practicing focused attention meditation (even 5 minutes a day) can help strengthen your attention muscle over time. I am loving Jeff Warren's daily meditations on Calm. Try this one for free with my 30-day guest pass. 

2. Use movement to boost alertness

So you want to learn faster? Move your body first.

Exercise increases the production of brain-derived neurotrophic factor (that's a mouthful). It's a protein that helps create and strengthen neural connections. Just 20 minutes of moderate exercise (like a walk or light cardio) can boost focus and learning for up to two hours.

Try this: Before a deep work session, go for a fast-paced walk, do some jumping jacks, or even hit the stairs a few times. If you’re in a post-lunch slump, a quick burst of movement can reset your alertness.

Bonus tip: Turn your 5-minute breaks into mini workouts. A few sets of squats or push-ups between work/study sessions can double as both a focus boost and a great workout over a day.

3. Sleep is your secret weapon

Pulling an all-nighter in college was probably the fastest way to forget everything.

During sleep, your brain transfers short-term memories into long-term storage. Skipping sleep literally blocks this process, making it impossible to retain information.

Try this: If you’re studying or learning a new skill, prioritize sleep. Even a short nap after learning something new can improve recall.

Bonus tip: These 4 Huberman Lab episodes are like a mini-master course in optimizing sleep.

Master Your Sleep & Be More Alert When Awake

Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State | Huberman Lab Podcast

4. Repetition + spacing = real retention

Repetition strengthens neural connections, but cramming doesn’t work. The key is spacing out your learning over multiple days.

Try this: Instead of one long work or study session, break it into multiple shorter sessions over a few days. This technique, called "spaced repetition" significantly improves memory. So get started early!

Bonus tip: Instead of just rereading, try testing yourself. Active recall (quizzing yourself) is one of the most powerful ways to reinforce learning. So perhaps my crazy flashcards weren't that far off?

5. Breaks make you smarter

(sort of) Your brain needs downtime to solidify what you’ve learned.

When you take a break, your brain replays and organizes the information you just absorbed, often at 20x the speed! But if you immediately switch to a new task, you interrupt this process and weaken memory retention.

Try this: After a deep learning session, take a 10-20 minute break. But don't pick up your phone. No screens, no distractions. Just let your mind wander. Even better? Go for a short walk without music or audiobook or take a quick nap.
 

6. Mistakes = memory boosters

I still don't like making mistakes, but my brain loves them.

Because every time I get something wrong, my brain releases neuromodulators (yay, science words!) that increase focus and drive correction. This primes my brain for learning.

Try this: Instead of avoiding mistakes, could you lean into them? Could you test yourself before you feel ready? Perhaps make learning a game where mistakes are expected. The more you mess up, the better you’ll remember it next time.
  

Takeaway

I realized that learning faster is about working WITH your brain, not against it.

Once you understand the science behind it, the process becomes easier.

To recap, here's what actually helps:

-Eliminate distractions & focus deeply
-Move your body before learning
-Prioritize sleep for long-term retention
-Space out your learning & use active recall
-Take breaks so your brain can process information
-Make mistakes on purpose to reinforce learning

If I had known all this back in college, I might have spent less time pulling all-nighters and more time actually learning. 

This week I challenge you to put one of these learning tips into practice. Not learning anything new? Perfect. Here's your excuse to start.

I'm always rooting for you. See you next week!

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