How to Improve Memory and Concentration For Exams

Staring at your notes and realising nothing's sticking? It can be a challenge to keep your focus and remember what you’ve studied, especially when exam pressure builds. 

Memory and concentration aren't fixed traits you're born with. They're skills you can train and improve using science-backed techniques. Whether you're revising for GCSEs, A Levels, IB, or any other exams, this guide will show you practical, proven strategies to boost your brain power.

Key Takeaways

• Sleep is non-negotiable: 7-9 hours a night dramatically improves memory consolidation and focus.

• Active revision beats passive reading: Techniques like active recall and spaced repetition are scientifically proven to strengthen long-term retention.

• Physical health = brain health: Regular exercise, proper hydration, and brain-boosting foods directly impact cognitive performance.

Why Memory and Concentration Matter for Exam Success

Strong memory and sharp focus are essential for exam success. When you can recall information quickly and accurately under pressure, you can save loads of time in exams. You'll:

• Write better answers

• Feel more confident

• Lower your anxiety levels

Better concentration means you absorb information faster during revision sessions. Instead of re-reading the same page five times, you retain it the first time. Not sure where to start? Our guide to the best memorisation techniques is sure to help.

The result of improving your memory and concentration is less stress, better performance, and more time for everything else you care about.

Get Adequate Sleep

Sleep is one of the most powerful tools for improving memory and concentration. And, it’s a necessity.

Research in Science Direct (opens in a new tab) shows that during sleep, your brain consolidates memories from the day. This means that your sleep quality has an impact on how you perform in tests and exams.

When you're sleep-deprived, your brain struggles to focus. You'll find yourself re-reading the same paragraph or forgetting what you just studied.

Research from Harvard Medical School (opens in a new tab) demonstrates that sleep deprivation: 

• Reduces attention span

• Impairs logical reasoning

• Weakens memory formation

Aim for 8 hours of sleep a night and keep your memory and concentration in peak condition.

Student Sleep Routine Checklist

Follow this checklist to optimise your sleep for better memory and focus:

• Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

• Avoid screens 60 minutes before bed: Blue light from phones and laptops disrupts your natural sleep cycle.

• Keep your bedroom cool and dark: Aim for around 18°C for optimal sleep quality.

• Avoid caffeine after 2pm: Caffeine stays in your system for hours and can wreck your sleep.

• Wind down with a calming routine: Try reading, light stretching, or listening to calming music.

• Don't cram late into the night: Late-night revision sessions do more harm than good. Your brain needs rest to lock in what you've learned.

Exercise Regularly

Exercise isn't just good for your body. It’s also brilliant for your brain.

Physical activity increases blood flow to the brain and triggers the release of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports the growth of new brain cells and strengthens memory.

Even a 20-minute walk can improve your working memory and help you concentrate better during revision.

Research published in the British Journal of Sports Medicine (opens in a new tab) found that regular aerobic exercise improved students' academic performance and cognitive function.

But it's not just cognition that gets a boost. Exercise also improves your mood by releasing endorphins. When you feel better emotionally, you're more motivated to study and better equipped to handle exam stress.

Aim for at least 120-150 minutes of moderate exercise per week. That could be:

• Brisk walking

• Cycling

• Swimming

• Playing sports

Even short bursts of activity between study sessions can refresh your focus.

Practice Mindfulness and Deep Breathing

When your mind's racing with exam worries, it's impossible to concentrate. Mindfulness and deep breathing exercises calm your nervous system and bring your attention back to the present moment.

Try this quick exercise: 

• Sit comfortably

• Close your eyes

• Breathe in slowly for four counts

• Hold for four counts

• Exhale for four counts

• Repeat for two minutes

This simple technique activates your parasympathetic nervous system (the part of your nervous system that can help you relax).

You can practise mindfulness during study breaks, before exams, or whenever you feel overwhelmed. Even five minutes makes a difference. 

For more help banishing those exam worries, check out our Exam Anxiety Relief Kit.

Stay Hydrated

Your brain is about 75% water, so when you're dehydrated, it can't function properly. Do these three things to stay hydrated.

1. Keep a water bottle on your desk and sip regularly throughout the day. Don't wait until you feel thirsty.

2. Aim for around 2 litres of water daily. More if you're exercising or it's hot outside.

3. Avoid excessive caffeine and sugary drinks, which can dehydrate you further. Herbal teas and water are your best friends.

Eat a Brain-Boosting Diet

What you eat directly impacts how well your brain functions. And, eating a healthy diet can help improve memory and cognitive function.

Certain foods are proven to enhance memory, concentration, and overall cognitive performance. Take a look:

Create a Distraction-Free Study Environment

Your environment has a massive impact on your ability to concentrate.

Even small distractions can derail your focus and cost you valuable revision time. Ensure you that you try these tips:

• Reduce phone interruptions: Your phone is your biggest distraction. Put it in another room, use app blockers, or switch on "Do Not Disturb" mode during study sessions.

• Optimise your study space: Choose a quiet, well-lit area and keep your desk tidy. Our guide to creating the perfect study space will inspire you to make yours super productive.

• Use noise strategically: Some students focus better with background noise like white noise or instrumental music. Others need complete silence. Experiment to find what works for you.

• Set boundaries: Let family or housemates know when you're studying so they don't interrupt.

• Digital detox during deep work: Close unnecessary browser tabs and block distracting websites using website blocker apps.

Use Effective Revision Techniques to Strengthen Memory

Passive revision - like re-reading notes or highlighting textbooks - doesn't work.

Active revision techniques force your brain to work harder, creating stronger memory pathways.

Spaced Repetition

Spaced repetition means reviewing material at increasing intervals over time. 

Research shows that spacing out your revision sessions (opens in a new tab) dramatically improves long-term retention compared to cramming.

Instead of studying a topic once and forgetting it, you revisit it after one day, then three days, then a week, then two weeks.

This works because each time you retrieve information, you strengthen the memory. Eventually, it sticks permanently.

Read our guide to creating a spaced repetition schedule to find out more.

Active Recall

Active recall means testing yourself on information rather than just reading it.

Close your notes and write down everything you remember about a topic. Check what you got wrong, then try again. This feels harder than passive reading, but that struggle is what builds memory.

Our Active Recall Overview digs deeper into the detail.

Practice Questions & Past Papers

Doing past papers isn't just about exam technique. It's a powerful memory tool.

Practice questions force you to retrieve and apply knowledge under exam conditions. You’ll also get used to the format of questions and the time you need to take to answer them.

Check out our bank of past papers and exam questions to improve your memory and concentration.

Challenge Your Brain

Your brain is like a muscle and it gets stronger when you challenge it.

Have a go at taking part in activities that push your cognitive limits and improve your memory, focus, and problem-solving skills. Try:

• Quick quizzes

• Sudoku

• Crosswords

• Memory games

Learning something new, like a language or musical instrument, also strengthens cognitive function and improves concentration.

The key is consistency. A few minutes of mental challenge each day builds cognitive resilience over time.

Take Regular, Structured Breaks

Studying for hours without breaks can lead to burnout.

Instead, use the Pomodoro Technique. This is a simple, effective way to structure your study sessions. 

• Study for 25 minutes

• Take a 5-minute break

• After four ‘Pomodoro’ cycles, take a longer 15-30 minute break.

During breaks, step away from your desk. Move your body, get fresh air, or do something completely different. These breaks give your brain time to consolidate what you've learned. 

Avoid Alcohol and Limit Stimulants

Alcohol disrupts sleep quality and impairs memory formation. Avoid alcohol during revision periods to keep your focus and keep your cognitive function in peak condition for exam season.

Water, herbal teas, and balanced meals are far better for sustained focus.

How Save My Exams Helps Improve Memory and Focus

At Save My Exams, we've designed our resources specifically to support the memory techniques that work.

Our Revision Notes break down complex topics into clear, digestible chunks - perfect for spaced repetition. Revisit them regularly to reinforce your understanding.

Our Flashcards are ideal for active recall. Test yourself on:

• Key definitions

• Equations

• Concepts 

Our Exam Questions let you practise retrieval in exam conditions. The more you practise recalling information, the stronger your memory becomes.

Our resources are written by real examiners and expert teachers, and designed to match your exact exam board. Whatever courses you’re taking, you'll find clear, exam-focused tools that make revision engaging so you can maintain concentration and focus.

Get Ready to Boost Your Memory and Concentration

Improving your memory and concentration sounds like a mammoth task. But, our guide has you covered.

Start small. Pick one or two techniques from this list and build them into your routine. Maybe it's getting better sleep, trying active recall, or cutting out phone distractions.

These small, consistent changes add up. Over time, you'll notice you're retaining more, focusing better, and feeling more confident.

You've got this. Give some of these techniques a go and feel your memory and focus improve.

References

Science Direct - Sleep—A brain-state serving systems memory consolidation (opens in a new tab)

Harvard Medical School - Sharpen thinking skills with a better night's sleep (opens in a new tab)

BSJM - Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis (opens in a new tab)

PMC - Evidence of the Spacing Effect and Influences on Perceptions of Learning and Science Curricula (opens in a new tab)