Practicing a modified version of the same task, avoiding multitasking, taking Rhodiola Rosea supplements, and ten minutes of daily physical exercise are some tips and tricks that help adults to learn new things more quickly and effectively.
Practicing A MODIFIED VERSION OF THE SAME TASK
According to Pablo Celnik, a researcher from Johns Hopkins University, if a person practices mastering a task whose version is slightly modified, then he/she is likely to learn more and even faster than practicing the same thing several times in a row. By making slight changes, the brain gets more active while learning. Researchers also believe that the modification of a task works because of reconsolidation. Reconsolidation is a process that involves recalling and modifying existing memories with new knowledge. According to scientists, it is best to train for a new skill with a six-hour gap between each session because it helps minds to reconsolidate. An example of a mental change in training would be modifying the weight of a baseball bat, a soccer ball or a tennis racket between training sessions. Unless the changes or modifications are subtle and never too drastic, then reconsolidation won't happen.
According to a new study by Alan Castel, a psychology professor at UCLA and Catherine Middlebrooks, a graduate student at UCLA, multitasking impairs memory. However, one can selectively focus on what is most important even when multitasking. Two groups of students that took part in the study were given words and numbers to memorize. The group that had no distractions recalled an average of eight words out of twenty words while the group that had distraction recalled an average of five words out twenty. The study also found that as the experiments progressed, the ability to remember information improved. Therefore, Catherine Middlebrooks advises people to avoid distractions while studying or learning new things.
SUPPLEMENTS: RHODIOLA ROSEA
A new study found that Rhodiola Rosea L. improves learning and memory function. Rhodiola Rosea L., which is also known as Rhodiola, Roseroot, Arctic Root, or Golden Root, helps to replenish energy, improve the circulation of blood, unblock blood vessels, enhance mental function, and smooth asthmatic conditions in the conventional Chinese medicine. Also, other studies have found that the extracts from this plant can increase neurotransmitter levels, central nervous system activity, and cardiovascular function. Moreover, the plant improves cognitive function, reduces mental fatigue, promotes free radical mitigation, increases endurance performance, and treats symptoms of asthenia after intense physical and psychological stress. This supplement has anti-oxidative and neuroprotective effects.
According to a new study conducted at the University of California, regular physical exercise of ten minutes can improve memory. According to the Guardian, a short and light exercise can boost the connectivity of the brain and help the brain distinguish between similar memories. According to another research published in the Proceedings of the National Academy of Sciences, the brains of the group of people that exercised had enhanced communication between the hippocampus and the cortical brain regions. Cortical and hippocampus are responsible for clear recollection of memories. Also, the group that worked out became better at separating different memories.
Another study done at the University of British Columbia found that aerobic exercise done regularly may increase the size of the hippocampus, a section of the brain that is responsible for long term memory and learning. According to Harvard Health, exercise helps to reduce the resistance of insulin and reduce inflammation. Besides, exercise stimulates the release of chemicals in the brain that affects the brain cells’ health, the survival of new brain cells, and the growth of new blood vessels in the brain.