The 10 BEST Study Habits for Optimal Retention (according to the latest research)

Are you struggling to retain the English phrases, vocabulary and grammar you learn??

This task becomes even more challenging when transitioning back into our work routines after the summer months– which is something that many of my clients have mentioned recently.

While we often focus on the amount of time we dedicate to reviewing information, the latest research show us that HOW we study is far more critical than HOW MUCH we study.?

So, here’s a breakdown of the 10 BEST STUDY HABITS to help you retain information more effectively, according to the experts:

?? Testing & Recall: A Valuable Memory Tool

The most effective method for solidifying knowledge is active recall — bringing information to mind without looking at notes. Aim to spend 80% of your study time quizzing yourself on what you’ve learned. Active recall forces your brain to retrieve and strengthen those memory pathways, leading to better long-term retention.

Example: After learning a list of new English therapy-related terms (e.g. "hindsight bias" or "burnout"), try to recall their definitions and use them in sentences without looking at your notes. Quiz yourself by asking, "What is cognitive dissonance?" or "How would I explain hindsight bias to a client?"

?? Spaced Repetition: Revisit Over Time

Instead of cramming in all the information at once, space out your review sessions over days or weeks. Spaced repetition helps solidify your learning by gradually increasing intervals between revisits, forcing your brain to recall the information at just the right moments.

Example: If you’ve learned new English terms today, review them tomorrow, then three days later, then one week later. Review your notes on phrases used in therapy, like “to let someone down,” after a few days and again the following week, gradually increasing the time between reviews.

?? Non-Sleep Deep Rest (NSDR): Boost Your Brain's Absorption

Taking short moments for non-sleep deep rest—whether through meditation or simply closing your eyes and focusing on your breath—can significantly improve your ability to absorb and retain new information. These moments of rest allow your brain to consolidate what you’ve learned and recharge.

Example: After studying key phrases used in therapy (e.g. "What I’m hearing is..."/ ”Would you mind telling me…”), take a 5-minute break. Close your eyes and focus on your breathing.

After this rest, test yourself by using those phrases again in a sentence or dialogue.

?? Daily Meditation: Improve Focus and Clarity

Spending just 10–20 minutes meditating every day can improve focus and reduce mental fatigue. This helps your brain stay sharp during study sessions and increases your ability to concentrate on difficult tasks, making your study time more productive.

Example: Spend 10 minutes meditating before a study session. Focus on your breathing, which will help clear your mind.?

**NOTE: Staying hydrated also plays a key role in memory and focus ??

?? 20–30 Second Pauses: Let the Information Sink In

While consuming new material, taking brief 20–30 second pauses allows your brain to process and absorb the content. This simple pause gives your mind the space it needs to start embedding the information into long-term memory.

Example: After reading and practicing English phrases commonly used with clients (e.g. "I hear you" or "Can you elaborate on that?"), take a 20-30 second pause to let your brain process the information before moving on to new phrases or concepts.

?? Get a Good Night’s Sleep: Consolidate Learning

Sleep is critical for memory consolidation. A solid 7–8 hours of quality “shuteye” allows your brain to organize and store the information you’ve learned throughout the day. It also is when our brains eliminate harmful toxins that can cloud our thinking.?

?? Stick to a Study Schedule

Set a specific time each day for studying to prime your nervous system for learning. When your brain knows when to expect focused study sessions, it’s easier to transition into a state of concentration, making it easier to absorb and retain information.

Set aside the same time every day to review English terms.

Example: Study from 7:00 PM to 8:00 PM daily so your mind becomes used to focusing during that specific hour, making it easier to retain new vocabulary.

?? Protect Your Focus

It goes without saying, when it’s time to study, eliminate all distractions. Turn off notifications, silence your phone and find a quiet space. Protecting your focus will prevent wasted energy and maximize your learning efficiency.

?? Teach the Material: Solidify Your Understanding

One of the best ways to reinforce learning is by teaching the material to someone else. Teaching forces you to articulate what you’ve learned in your own words, deepening your understanding and uncovering any gaps in your knowledge.?

Could you explain the concept to a 12-year-old? Test your understanding by simplifying your notes. Use words that a child would comprehend (i.e. The Feynman Technique )

?? Test Yourself With Active Recall, Not Recognition

When testing yourself, choose question-answer formats instead of multiple-choice questions. Active recall (using OPEN questions) requires you to retrieve information from memory, which is far more effective than recognition-based methods like multiple-choice, where your brain is only identifying the correct answer from a list.

Example: "How can I explain boundaries to a client in English?" This forces you to retrieve the full information without guessing.

By incorporating these methods into your language-learning routine, you’ll make your study sessions more efficient and retain information for much longer.?

Have you used any of them yet??

Try some of these methods over the next few weeks and see the difference it makes!

PS. Whenever you get an answer wrong, no worries! Just recognizing the errors in your information retention is a very useful way to improve memory – especially when it comes to boosting language skills ??

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Email: [email protected] / Website: www.myenglishtherapy.com