Memory formation is based on the activation of specific neural networks and the strengthening of connections between neurons. The brain regions most commonly associated with memory systems include the hippocampus, cortex, amygdala and cerebellum. The hippocampus converts short-term memories into long-term memories and is crucial for declarative memory, which includes semantic memory (facts and general knowledge) and episodic memory (personal experiences and events). 

The cerebellum assists in procedural memory (skills and actions — aka “muscle memory”) and conditioned responses (aka “Pavlovian response” – like when you associate a scent with a particular person or place, even years later). The amygdala has an important role in the modulation of memories that are tied to intense emotions or nervous system activation, whether positive or negative.

The prefrontal cortex is crucial for both working memory and the information retrieval process by organizing encoded information and managing the recall process. It helps direct attention and makes decisions based on past experiences stored in memory.

Improving memory isn’t just for students cramming for exams or the elderly worried about cognitive decline — memory plays a key role in daily functioning, including multitasking, problem solving and spatial navigation. 

Adequate sleep plays a crucial role in our ability to learn and consolidate memories: studies have shown a 20-40% deficit in memory formation in sleep-deprived individuals, so prioritizing the fundamentals of good sleep is a must. Listening to binaural beats of around 40 Hz can improve cognitive functions such as memory, reaction times and verbal recall, though it’s important to use pure binaural beats without ambient noises for optimal effect. Caffeine, when consumed after a learning session, can enhance memory retention by boosting catecholamines like adrenaline, which help solidify new information.

Maintaining an overall healthy lifestyle that includes regular exercise, social engagement and a low-inflammatory diet can significantly enhance memory, especially as you age. People with healthier lifestyle habits tend to perform twice as well on memory tests measured over a ten-year span.

Several neurotransmitters play key roles in learning by affecting focus, motivation and neuroplasticity. Acetylcholine enhances focus and attention, improving the fidelity of information processing and consolidation. Dopamine plays a role in cognitive processes by enhancing motivation and goal pursuit, and, alongside norepinephrine and epinephrine, contributes to synaptic plasticity by making learning and retention more effective. These neurotransmitters not only affect individual neural pathways but also work together to modulate brain states, supporting various aspects of human learning and adaptation.

Whereas learning is often thought of as the process of retaining information, Dr. Huberman emphasizes that learning is actually about offsetting forgetting, which shifts the focus away from enforcing memorization towards implementing protocols (such as frequent testing) that mitigate the brain’s natural tendency to forget. Therefore, understanding how the brain takes in information and decides what to store as memory and what to forget is key to improving your ability to learn.

A successful bout of learning depends on your ability to stay focused on the stimuli (whether a skill or information) and counteract the brain's natural tendency to forget during and after learning. 

Testing yourself soon after being exposed to new material can result in a significant improvement in recall compared to not testing at all. Effective self-testing includes using open-ended questions, reviewing and retesting what you got wrong and building the mindset that tests are an opportunity for learners to correct and strengthen their knowledge rather than an indicator of rigid intelligence.

Taking breaks during and after learning enhances memory retention by giving the brain time to process and consolidate new information. Integrating brief, 10-second breaks during study sessions allows your brain to replay information at an accelerated rate and engaging in non-sleep deep rest (NSDR) or brief naps (20 minutes or less) after learning (even hours later) can strengthen the neural circuits activated during the preceding learning session.