1.

Improving memory and recall in studying

a) Review and rehearse concepts and information repeatedly. Decay theory explains that
information gradually disappears unless something is done for it to remain intact.
b) Use schema to organize and integrate information to be taken in easier. This also
helps visualize the whole context of the information.
c) Practice active retrieval. Simply rereading notes and concepts give little to no benefit.
Retrieval is one of the main stages in memory processing hence actively practicing it
enhances memory as it engages with gaining access to the information stored.
d) Use creative activities for retrieval-based learning. Answer questions, explain
concepts, teaching others, and using practice worksheets may help one not to get
bored easily.
e) Take down notes while listening/reading. Information cannot be stored directly once
taken. Taking notes allows one to focus their attention on the material (eg. book or
audio) and not working things subtly. Moreover, this can further be used for retrieval-
based learning.
f) Take rest or a break. Habituation decreases response to a certain stimulus when an
individual has been exposed long to it (eg. reading books or listening to class for a
long period of time). Allow yourself to move around, nap, or eat.

2. Reduce procrastination.
a) Cognitive restructuring is necessary in order to reduce procrastination. This technique
helps an individual change their thinking or re-frame their cognition. Most people
who procrastinate are either perfectionist or afraid to fail. Reframing allows them to
take things slowly and see things in a different perspective.
b) Make a to-do list and do things one by one. Tasks can be overwhelming for one which
ends up being ignored and the tendency to procrastinate increases. Focus on finishing
one task first before
c) Focus your attention on one task by dividing it into chunks. Using the pomodoro
technique or time-blocking can be useful to focus one’s attention in finishing the task.
d) Reward yourself after a task is finished. Application of operant conditioning can help
improve maintain good and positive behavior exhibited.