Farah Lubin, Ph.D., shares expert tips to boost learning and memory this school year.As summer comes to an end, students and parents are preparing to succeed during the upcoming school year.
Farah Lubin, Ph.D., distinguished Triton Endowed Professor and vice chair of Trainee Engagement and Development in the University of Alabama at Birmingham’s Department of Neurobiology, emphasizes the importance of brain health for learning and memory and offers research-backed strategies to help students and parents succeed this school year.
How the brain learns and retains new information
When a person learns something new, their brain shows changes in the strength and structure of connections between neurons, a process known as neuroplasticity
The hippocampus — a seahorse-shaped brain structure responsible for memory and learning — helps translate and organize those experiences and, with repeated use and practice, strengthens the neural pathways that support long-term retention.
Over time, the experiences become integrated across broader brain networks.
“Learning becomes more durable when students actively retrieve information, connect new material to prior knowledge and revisit content over time,” Lubin said. “These strategies strengthen memory traces and make future recall easier.”
How stress impacts learning and memory
When stress becomes chronic or overwhelming, it can impact several brain systems. Stress disrupts the prefrontal cortex, which is responsible for attention, planning and decision-making, and the hippocampus. This results in difficulty concentrating, learning new information or retrieving previously learned information.
“The good news is that practical strategies can help,” Lubin said. “Regular physical activity, consistent sleep schedules, mindful practices, deep breathing, social support and breaking large tasks into manageable steps can all reduce stress and improve cognitive performance.”
“I also encourage students to build regular study routines rather than relying on last-minute cramming, which tends to increase anxiety and reduce learning efficiency.”
Brain health tips to prioritize this school year
This school year, students should prioritize these neuroscientist-approved brain health tips to enhance learning and memory:
Prioritize consistent sleep and create routines that protect it
Lubin says sleep is one of the few interventions that supports virtually every aspect of brain function — learning, memory consolidation, attention, emotional regulation, mental health and overall cognitive performance.
Practical retrieval and spaced learning to strengthen long-term memory
Lubin says the two most effective evidence-based strategies are retrieval practice, or testing rather than simply reading, and spaced practice, or reviewing information over days and weeks rather than cramming. These approaches align with how the brain naturally strengthens memories over time
Manage stress by using practical strategies
Engaging in regular exercise, maintaining a consistent sleep routine, practicing mindfulness and deep breathing, seeking social support, and dividing tasks into smaller, manageable steps can help lower stress levels and enhance cognitive functioning.
