385. The best psychology hacks for studying

Want to study smarter, not longer? Today, we're finally breaking down my psychology-backed guide to becoming the academic weapon you always dreamed of being. I’m sharing the exact study hacks I used to become high school valedictorian, maintain a near-perfect GPA at university, and actually enjoy the process of learning (and the Pomodoro method isn't mentioned once...) We talk about: How to make your brain care about what you’re learning The Note-Taking Manuscript Method Why personal relevance helps memory Using novelty to make concepts more memorable Finding your peak productivity hours The effort paradox (why meaning follows effort, not motivation) How to hack your brain to focus longer and study better If you want this academic year to be your best, you're in the right place! Listen now! Watch on Netflix http://netflix.com/thepsychologyofyour20s Follow Jemma on Instagram: @jemmasbeg https://www.instagram.com/jemmasbeg/?hl=en# Follow the podcast on Instagram: @thatpsychologypodcast https://www.instagram.com/thatpsychologypodcast/?hl=en# Subscribe on Substack: @thepsychologyofyour20s https://substack.com/@thepsychologyofyour20s For business: [email protected] mailto:[email protected] The Psychology of your 20s is not a substitute for professional mental health help. If you are struggling, distressed or require personalised advice, please reach out to your doctor or a licensed psychologist. See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Speaker 00

  This is an iHeart Podcast. Guaranteed Human. Cash flow crunch? OnDeck's small business line of credit gives your business immediate access to funds up to $200,000 right when you need it. Cover seasonal dips, manage payroll, restock inventory, or tackle unexpected expenses without missing a beat. With flexible draws, transparent pricing, and control over repayment, get funded quickly and confidently. Apply today at ondeck.com. Funds could be available as soon as tomorrow. Depending on certain loan attributes, your business loan may be issued by OnDeck or Celtic Bank. OnDeck does not lend in North Dakota. All loans and amounts subject to lender approval.

• 0:34Jemma Sbeg?

  This episode is sponsored by Gymshark. Gymshark has spent over 14 years obsessing over gym clothing and the people who wear it. And let me just say, I think we all know they are very, very good at what they do. No, seriously, their stuff is so good. Their everyday seamless collection is light, it's soft, it's stretchy. All of their stuff just looks good on and it's made for people who love to exercise, whatever exercise that is. Lifting, cardio, Pilates, running around campus, maybe just doing errands. Discover Gymshark and find your new favorite gym clothing at gymshark.com.

• 1:12Jemma Sbeg?

  No one's journey is the same. That's why Delta SkyMiles moves with you. Whether it's earning miles from coffee runs to flights to redeeming for vacations your way or even unlocking exclusive experiences, a SkyMiles membership fits into your lifestyle, letting you do more of what makes you, you. It's more than travel. It's the membership that flies, dines, streams, rides, and arrives with you. Because when you have a membership that's as unique as you are, there's no telling where your journey will take you next. I've been approaching my health really differently this year. I used to be really focused on maximizing and doing more. And now I'm just realizing that if I listen to what my body needs, I perform way better.

• 1:56Jemma Sbeg?

  And that's why I am obsessed with my whoop. Truly, you guys, you know I'm such a data and information driven person and I love opening my Whoop app and seeing how my sleep, my stress, my strain is correlating with my mood, with my running performance, with how I'm just feeling day to day. I'm not an elite athlete by any means, but I do really benefit and I also just really enjoy knowing more about my body. And Whoop also gives me these actionable personalized insights that have made me more intentional and meant that I make smarter decisions day to day about what I need, rather than just putting my foot on the gas and just going,

• 2:37Jemma Sbeg?

  going, going, going. New members can try Whoop with a 30 day free trial before committing to a membership. That's join.whoop.com/psychology for your free month of Whoop. Hey, question, are you an extra care member at CVS? Because there is literally no reason not to be. It's super easy to join and members instantly get extra big deals on things you buy most. I mean, this is stuff you're already buying, things like snacks, personal care products, all of it. And after you join, the savings just show up. Deals refresh every two weeks, but they don't last long. Head to your local CVS or open the CVS app, look for extra big deals and start saving today.

• 3:26Jemma Sbeg?

  Hello, everybody. I'm Jemma Sbeg and welcome back to the Psychology of Your 20s, the podcast where we talk through the biggest changes, moments and transitions of our 20s and what they mean for our psychology.

• 3:46Jemma Sbeg?

  Hello, everybody. Welcome back to the show. Welcome back to the podcast. It is so great to have you here, back for another episode as we, of course, break down the psychology of our 20s. Today, guys, I'm going back to uni. I'm going back to the time when I was a full-time student. I'm taking a trip down memory lane to talk about the academic and study tips that I absolutely swore by when I was a student, that I would use again if I was back there, or if I wanted straight A's, if I wanted to be valedictorian, if I wanted my transcript to be the best it could be by the end of the year. I'm honestly surprised I've never done an episode like this because

• 4:32Jemma Sbeg?

  I, when I was still getting my degrees, I genuinely loved the art of studying. Also, I know there are so many of you who are getting their diplomas, getting their undergrad degrees, getting their masters. Some of you are even getting your PhDs. And you are still trying to find the most time, cost effective and successful study tips to become the academic weapon you always dreamed of being. So this episode feels very necessary. These tips aren't going to be boring. I'm not going to tell you to use flashcards or to read the lecture notes or the Pomodoro technique. We know that. Those are tried and true.

• 5:17Jemma Sbeg?

  We are talking instead the really strange things I would do based on research, because when you understand the psychology of how to study well, everything changes. You end up studying less, you have more time for you, you get better grades because you essentially understand how to tune your brain to absorb knowledge efficiently. If you just take notes in class and you highlight them and, you know, you repeat them to yourself, that's level one. I want to take you to level ten of the study game using the science. So I have, I think, six tips for you today. Things that, the exact things I did to be high school valedictorian,

• 6:02Jemma Sbeg?

  to get a national merit scholarship, to maintain a near perfect GPA when I was at uni. Um, I know these work. I have the evidence to back it up. So without further ado, let's get into the best psychology hacks for studying. Stay with us.

• 6:24Jemma Sbeg?

  So when you're studying, whatever the subject is, the ultimate goal is to convert information from your short term or working memory to your long term memory. And then I always like to think of another layer of this, which is your application memory, not just being able to recite, but to integrate into everyday experiences. Seems like a simple formula, right? But getting it to that long term application storage basically requires integrating the information in a significant way. And what I mean by a significant way is that you have to show your brain this information is important and worth remembering, either through repetition, recall, practical application,

• 7:09Jemma Sbeg?

  applying it to your personal circumstances, or any number of techniques that you may have used in the past or still do use. Your brain receives hundreds of thousands, if not millions of pieces of information every day. So your brain needs a signal for what is important and that signal is a deliberate behaviour, like study methods, like repetition, like any of those things that is saying to your brain, hey, this is something we care about, we want to learn this. The thing is, there is a hierarchy here. And the more personal significance you can apply to new information, the better. And the further up the hierarchy, the method will be, basically.

• 7:49Jemma Sbeg?

  Recall, like repetition is pretty low, but when you start to apply personal information to what you are learning, you start to move up the ladder. In fact, a 2024 study from Rice University titled Why People Remember, found that information that has emotional significance and personal significance has a longer, essentially like memory shelf life. And that makes sense. You don't forget, you don't forget your dog's name. You don't forget the girls who bullied you in the fifth grade. Or your favorite songs. You don't forget the lyrics to those because those memories are often encoded differently. The, this hack, the hack is encoding

• 8:32Jemma Sbeg?

  the information you're studying in the same way as that personally significant information so that you can recall it easier. Most people, again, will do the following. They will take notes, they will read those notes, they will highlight those notes. They will repeat the information in the same form as much as possible. And they will hope that they will remember it and they will probably get a nice seventy five on the test. Here's the technique that I would use instead. First, obviously still take notes. But take notes as if you are writing the textbook yourself with chapters, with headings, with formulas, with visuals. And keep it all in the same document on your computer.

• 9:15Jemma Sbeg?

  Pretend you are literally the author. Someone is going to, your notes are going to be what informs the next cohort. So you wanna make it look good, you wanna make it uh very, not complex, but uh in depth. And you wanna structure it so that it's coherent. When it comes time to study for an exam or midterm, whatever it is. Up the font size of that document to sixteen, double space the whole document, print out those notes, staple them together. Or bind them as if they are a book. This is what I always did. I wish that I had like a picture of what this looks like. I just feel like it looks so much better visually so you can understand it, but your notes should almost look like a movie manuscript, like a big bound book.

• 10:00Jemma Sbeg?

  Now, we're still gonna use those tried and true recall or study methods. Step one, obviously, like, you have to go through and highlight. And I know I said that's not an effective method, I know. But it's just stage one of integration. You obviously just need to know what information is crucial. Stage two, I want you to go through and in those lines, because you've double fonted it, in those margins, I want you to write text, interesting tidbits, facts, underline, draw pictures around your notes, make them really personal. Step three, read through your notes again and tell yourself the story of what you're reading by applying it to something you see in your own life or in the world.

• 10:45Jemma Sbeg?

  For example, if you are studying, I don't know, psychopathology. And the section you are reviewing is on schizophrenia.

• 10:54Jemma Sbeg?

  Write out the symptoms, like you're describing a movie character. Or you're telling the story of someone's behaviour that you know, or somebody in the news. Or somebody, yeah, or a character in a movie. If you're studying systems of voting or politics and you have a big chunk of notes that are all very theoretical about voting systems. Imagine your friends as candidates in each of those voting systems. Any kind of personal association is going to work amazingly. The final step is to take your notes, take your research and do one of three things. Either explain it to someone else

• 11:37Jemma Sbeg?

  in your life, or prepare like essentially a small lecture on your topics. This is known as the Fenman technique. Research has shown it's one of the most effective study techniques you can use. When you can teach it back to somebody else, you know it at a depth that is hard to come by because it asks you to almost be the expert. It asks you to adopt the skills and knowledge you'd need to be an expert. So teach it to somebody else to turn it into something creative. I used to do these big mind maps and like diagrams and doodles on it. I used to actually get like a massive poster board to remember psychology concepts back at uni. And I would make like this poster. In high school, I would get a whiteboard marker and I would

• 12:21Jemma Sbeg?

  write my notes and I would like draw diagrams and all that stuff on my windows and on my mirrors. So process it creatively. Or write down your notes as personal questions and do at least twenty of them. And answer them. So questions like, if I had to choose the biology concept I knew the least about from this year, what would it be? And then describe that concept. Or like, what's another one? Like, what term did I find most interesting? What applies most to my life? What, what, what area am I most fascinated by? Like, make the questions personally relevant, then answer them. Again, all these methods work because we are trying to encode on a deeper, more specific, personally relevant level.

• 13:07Jemma Sbeg?

  It's like, when you do this, when you adopt one of those final three methods on top of the, those other methods, you are solidifying an idea in concrete, not in paper. Another element to this is to understand your learning style.

• 13:22Jemma Sbeg?

  Research says there's eight learning styles. And each of these learning styles was adapted from Gardner's theory of uh multiple intelligences. So basically, he developed this idea back in the eighties to essentially argue that IQ is just one specific type of intelligence. It's a general intelligence, but real intelligence comes in many different forms, there's many different understandings and your natural inclination for a specific form is what's going to help you excel in a certain area. Basically, people are smart at different things, people are good at different things, but these forms are visual or spatial. So some people have a visual or spatial learning type, that's a preference for things laid out in maps, laid out in graphs, laid out in charts.

• 14:07Jemma Sbeg?

  Auditory, um like an auditory learning style, so you like to absorb knowledge through sound, song, rhythm, beat. Kinesthetic, learning through movement, having a, uh I guess a natural intelligence for how your body moves and what it does in space and what it can do. Verbal, the use of speech and speaking concepts or ideas aloud. This is my learning style, um obviously no surprise, I run a podcast, but uh another one is logical. There are people who really enjoy learning or absorbing information by laying them down in a very mathematical and logical format. Uh interpersonal and intrapersonal, two different ones.

• 14:51Jemma Sbeg?

  Interpersonal, learning through collaboration, conversation, uh connection. Intrapersonal, learning through reflection, alone time, uh deep devotion, solitude. And then finally, naturalistic, learning through the world. By seeing patterns, by connecting things to one's surroundings. Hopefully you got all of those, but there's eight. And the theory goes that this also aligns, uh not just to how you best process information, but also what job might suit you best. We don't have time to get into that because that theory is very wild and wacky, but I think, again, it's important to know your preference.

• 15:37Jemma Sbeg?

  And tune into how you can better absorb information based on how your brain um best sees information. And when you can do that, it becomes so much easier. I feel like it's like falling into a stream. Like I, I, it's hard to explain, but when you start learning and absorbing information in your brains, one of your brain's preferred ways, there is just so much less cognitive friction. Here is how to figure out what yours is, because I feel like I gave you all of that and I didn't give you the answer to how to find out. Four questions. When you have to explain something you care about to someone, how do you prefer doing it? Do you immediately grab a pen? Do you draw them a map?

• 16:21Jemma Sbeg?

  Do you connect it to a personal experience? Do you use your body? Do you use your hands? Do you work through the logic with them?

• 16:31Jemma Sbeg?

  Question two, when someone explains a complex idea to you, what makes it click? For you, is it examples? Is it metaphors, discussion? Is it seeing it in action? Is it getting to just sit and just process it and wiki it and research it?

• 16:49Jemma Sbeg?

  Third question, think back now to your school or uni days if you are not still in those places. What kind of classes felt easiest to stay engaged in? Even when the content wasn't that interesting, that's another clue. And finally, if you had unlimited time to learn something purely for enjoyment, what would that learning environment look like? How would you want to learn about the thing you are choosing to learn about? Now, the thing to know, our style isn't always consistent and there's not just one for you. Like, there's often quite a few, um, or as in like they're interchangeable. I feel like I've been giving the impression there's like one specific one. You can have multiple and everybody can in some way learn through each of those things.

• 17:35Jemma Sbeg?

  There was a recent, uh, University of Michigan article that called into question the legitimacy of learning styles altogether. Because the idea that we can only learn in one way is kind of preposterous, but the psychology does provide heaps of evidence for this fact. When you enjoy the methods you are using to learn, you engage more, you absorb more. Therefore, you develop an enjoyable method for studying and enjoy the studying in itself, even if it looks weird. E- even if you feel like nobody understands it. Having a method that relates to you personally and that you enjoy is always going to be more effective than a traditional method that

• 18:17Jemma Sbeg?

  bores you or doesn't interest you. This kind of brings me to my next tip, which is use unconventional ways of learning. Because I guess the more novel, the more memorable. And the more likely you are to integrate the information. The one I loved the most, which I'm now thinking about and I'm realising. Um, this has a lot to say about me, but I used to record my notes as a voice note on my laptop. And I would convert it into an MP three part, MP three file for my uh phone. So I could listen to the concepts as a podcast.

• 19:01Jemma Sbeg?

  How I did not realise this was gonna be my career, I do not know. I cannot tell you, that was obviously a sign, um, but that was really effective for me. I'd also put classical music behind it sometimes. I used to play it to fall asleep because, and this has no evidence for it, let me just say, there's no evidence for this, but um. I used to be like, oh yeah, if I listen to it while I'm sleeping, that's more time for it to be absorbed into my memory. Uh like overnight, it's gonna like infuse into my mind. That didn't work, I can tell you that now, but novelty of any kind, any method primes your brain to learn. There's evidence for this, there was a twenty twenty study done with a bunch of high school students in Argentina.

• 19:44Jemma Sbeg?

  That put students either in a novel environment or their school environment and showed them. A geometrical shape, a geometrical object, a really random object. And asked them to memorize, well, the researchers asked them to memorize it. And then they asked them forty five days later if they remembered it, they asked them to to draw the shape. And those in the novel situations had much better recall. Study in new locations, use different coloured pens, have a unique playlist for each subject. Tie new concepts to a new flavour of gum.

• 20:23Jemma Sbeg?

  Anything that's again, gonna give a concept another dimension means it's gonna be integrated differently and. Better, I guess. Okay, we are gonna take a short break here before getting into my four final tips. For studying effectively, stay with us.

• 20:49Speaker 02

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• 21:19Jemma Sbeg?

  This episode is sponsored by Gymshark. Gymshark has spent over 14 years obsessing over gym clothing and the people who wear it. And let me just say, I think we all know they are very, very good at what they do. No, seriously, their stuff is so good. Their everyday seamless collection is light, it's soft, it's stretchy. All of their stuff just looks good on, and it's made for people who love to exercise, whatever exercise that is. Lifting, cardio, Pilates, running around campus, maybe just doing errands. Discover Gymshark and find your new favorite gym clothing at gymshark.com.

• 21:56Jemma Sbeg?

  I've been approaching my health really differently this year. I used to be really focused on maximizing and doing more. And now I'm just realizing that if I listen to what my body needs, I perform way better. And that's why I am obsessed with my Whoop. Truly, you guys, you know I'm such a data and information-driven person, and I love opening my Whoop app and seeing how my sleep, my stress, my strain is correlating with my mood, with my running performance, with how I'm just feeling day to day. I'm not an elite athlete by any means, but I do really benefit. And I also just really enjoy knowing more about my body. And Whoop also gives me these actionable, personalized insights that have made me more intentional

• 22:41Jemma Sbeg?

  and meant that I make smarter decisions day to day about what I need, rather than just putting my foot on the gas and just going, going, going, going. New members can try Whoop with a 30-day free trial before committing to a membership. That's join.whoop.com/psychology for your free month of Whoop.

• 23:00Jemma Sbeg?

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• 23:45Jemma Sbeg?

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• 24:30Jemma Sbeg?

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• 24:47Jemma Sbeg?

  So this is a tip I wish, I wish I learnt sooner, but only kind of grasped. I would say in like my last two years of university.

• 24:57Jemma Sbeg?

  Not all times are good times for studying. Your peak productivity hours may not be the same as others. Or the same as the, even the typical workday, which is based around what we, like, a human circadian rhythm. Yes, we might all have the same circadian structures, but your peak productivity depends on your individual biology and it depends on your individual rhythm. When I was in like the early days of university, I remember going to this, I don't know what it was, like a module or like a lecture, it was like on studying effectively. And in it, the lecturer or like the person leading it was like, your best study time is nine A M. to twelve P M. and three P M. to seven P M.

• 25:43Jemma Sbeg?

  I don't know where she got that from. And I tried to stick with that for ages. I'd be like, no, I need to study. Nine A M. I gotta be at the library until I realised like I was not getting a single thing done during that whole time. Like, I'm a night owl. I like working. I like studying. I like writing, creating after seven P M. When, after seven P M. I can focus for hours. I know my mum is the same. Um, and we were actually having this conversation recently where I was like, how did you get so much work done when we were kids? Like she had three kids. And she was working like multiple jobs and she was telling me how her peak performance hours were always for her like ten P M. to two A M. So she would be working when we were asleep.

• 26:29Jemma Sbeg?

  Um, and I was like, huh, that's where I get it. But there's another name for a person like this, obviously. A night owl, uh, in comparison to those like five A M. club early birds. And I just feel like if I tried to do those five A M. wake ups, I could never get anything done. That's not how I am programmed. You have to figure out how you are programmed. Researchers in twenty twenty one tested participants on this with a series of cognitive tasks. And they found that learning, memory, um, attention, they were all significantly better when people worked during their preferred time of day. A separate meta-analysis looked at over seven thousand evening people and morning people.

• 27:14Jemma Sbeg?

  And they also looked at what they called their diurnal preferences. And a diurnal preference is basically when you prefer to be awake versus asleep. And what they found was that when they let people naturally work during their preferred time, their cognitive ability, their academic achievement, their memory, their problem solving, all improved. Even in schoolchildren, even in little tiny schoolchildren. This study even, actually it has a self-report questionnaire you can take. Um, what is the study called? I think it's called chron- uh, chronotype cognitive abilities and academic achievement uh, from twenty eleven, if you wanna look it up. And in like the appendix, they'll have this, so you can figure out what your diurnal preference is.

• 27:59Jemma Sbeg?

  When the best time of day is for you. I think you probably already know. I think it's the time when you feel least tired doing work. Whether that is one A M or one P M. I think a crucial step to this is also being okay with not being productive when everyone else is being. A lot of studying, at least I found, was sometimes like appearance based, especially when you're like in a big college or in a big high school or in a big uni. And so sometimes like that there was pressure to sort of appear like you were busy, even if you weren't getting anything done. So again, with this like body clock method, if you know you can get seven hours of work done in four hours if you start at one A M.

• 28:43Jemma Sbeg?

  You don't need to be studying at nine AM. Take the morning off. Remember, efficiency is personal. It's not externally dictated. It's incredibly individualized. And if your goal is to get great grades, do it when it suits you best. Here's another reason why I loved working and I love studying late. And I guess it's kind of makes up to number five. It's because it was romantic. And I believe like the more romantic or sentimental you make studying, the better you are at it. You have to romanticize study. You have to make it glamorous. You have to make it charming. I don't know what other episode I spoke about this in, I'm pretty sure I did, but

• 29:25Jemma Sbeg?

  I loved working late and I loved thinking about like all the other great, all the other. I just like thinking about like the great thinkers and writers who who I admired, who'd be like up by the candlelight, who'd be like diligently working back in the day. And like, that was so. I don't know. I love the intimacy of it and how dedicated it felt. And I think it's important to find an image, a mental image of studying that is attractive to you and embody it when you are studying. Some other examples, like I know people who like to imagine themselves as scholars, intellectuals, founders who are like working late, that's a common one.

• 30:09Jemma Sbeg?

  Uh, who like to imagine themselves as an, as an artist when they're up early in the morning. Whatever it takes to make you fall in love with the process of studying, not just the outcome, you've got to do it. And that's another psychology hack for you. It's actually called the effort paradox. Fall in love with working hard. A lot of psychology will say we avoid effort because it's costly. And we want to choose the path of least resistance. But the more you pursue effort, the more it feels innately valuable. And the more it actually increases the value of the thing that you are working towards. People.

• 30:49Jemma Sbeg?

  They value a goal more when they work really hard for it. It's why we like Ikea furniture. It's why we, because we have to work hard for it, because there's a personal investment. The things we put effort into, yeah, like furniture, we assemble or like a cake we make ourself. You know, it feels more meaningful and valuable than an identical thing that requires no effort. Effort creates meaning, which is more powerful than motivation. You don't start studying because you love it. You start studying because you're, because you've invested effort. And because that feels important. And so then the meaning follows, the meaning and the motivation follows effort. Not the other way around. Does that make sense?

• 31:32Jemma Sbeg?

  You can read the paper, um, I think it's such a just called the effort paradox from two thousand and eighteen. If you want to understand this better, but effort creates meaning, not motivation. It's one of the best things I read when I was studying, when I was at university. It's basically another way of saying, again, like fall in love with hard work. And pursue consistency. Basically, it's another way of saying consistency matters and consistency works. But it's just saying that, um, in a different way, I guess. Let me move on to tip number seven. I think this was my most unhinged study tip. I used to pay myself to study.

• 32:13Jemma Sbeg?

  I'm going to explain this, but I knew from high school psychology that our brains respond to reward. And regular positive enforcement. So when I would get paid or specifically when I would get tips. When I was working at the Hawaiian bar or when I was working at the steak restaurant. I would have these envelopes in my drawer, like in my university desk drawer. And I would put like twenty dollar bills, five dollar bills, ten dollar bills in these envelopes. And I wouldn't label them. I wouldn't know which had which. And every time I went to study, I would bring a single envelope with me. And only when I'd done a certain number of hours, would I be allowed to open it. And I would be allowed to spend whatever money was in there or like add it to my wallet.

• 32:56Jemma Sbeg?

  Because I didn't know how much money was in there, it kind of also tapped into principles of intermittent reinforcement or random reinforcement as well. And let me just say, like, it worked. It truly, truly worked so, so well. Like, it was, I was basically bribing myself. Normally by like the time, I think I'd done, I think I would give it to me, myself like after three hours. Normally after, like, I would have done two hours. And I'd be really hungry or really bored and I'd wanna snack and my university had this like little basic grocery store. Um, and at two hours I'd be like, I'm ready, but I would force myself to do that other hour. Because then I would get the reward. And obviously it was my money. Like, I could open it at any time.

• 33:41Jemma Sbeg?

  But it would like really motivate me to just like push to that third hour. And I would obviously have breaks in between, like I'd go to the bathroom. I wasn't like sitting there with like those metal prongs, like opening my eyes. Like I would let myself get up, get up and go around, but. I wasn't allowed to leave the library. Or I wasn't allowed to go back to my dorm, um. Before those three hours were done or the next three hours after that, because I couldn't open the envelope, which again, super strange. I, tell me if you do this. I don't know anybody else who does this, but it worked. Okay, I don't know what tip we are up to here. Uh, but next, another big psychology hack.

• 34:21Jemma Sbeg?

  That's very simple, but very necessary is eliminate all distractions. Do not believe that you can study if your phone is right next to you. I used to use this self-control website blocker. I think I literally still have it on my computer. I would also give my, me and my friends, like we would give each other our phones and like put them in our bags and. They couldn't access them and like give them back when we were kind of ready to go. Um. Anything to keep a distraction away from your desk or away from your study space is crucial. I cannot stress enough how much you need to be doing this, no matter how think you, how good you think your discipline is.

• 35:01Jemma Sbeg?

  We really do like to believe that discipline is like a personality trait, that some people are just more motivated or motivated enough. To be able to sit there with their phone face down and not touch it. And just simply not do anything with it. But psychology says that's not true. Your brain is not designed to coexist peacefully with distraction. Every notification, every open tab, every buzzing phone noise triggers what is called attentional capture. Even if you don't consciously check it, a part of you is still, oh, aware that something's going on. Just knowing your phone is nearby is actually enough to reduce your working memory and cognitive capacity.

• 35:44Jemma Sbeg?

  There is literal research showing that performance improves simply by putting your phone in another room. Simply by giving it to somebody else, not putting it on silent, not putting it face down, gone. Putting it away. This is why externalizing self-control works so well. Website blockers, app limits, a friend. That's not a sign that you have weak discipline, like they're signs of psychological intelligence. You are removing the need for constant decision making and constantly needing to stop your brain from doing what it wants to most, which is to

• 36:22Jemma Sbeg?

  take the quick dopamine, which is to take the distraction. Finally, and I should have said this one earlier when I was talking about my money envelope reward, reward scheme. But study with other people as a reward. Now, I wouldn't do this all the time, only when I was really serious and like a real crunch period. But I knew that as much as money was a fantastic treat as an extrovert, as a social butterfly, especially at university. Being around other people and having a little chit chat, that was a much greater reward for me.

• 37:03Jemma Sbeg?

  So I manipulated that, I manipulated that desire to force myself to work harder. There is a powerful dopaminogenic reward loop at play. When you're studying alone, followed by letting yourself study with other people as a treat. Your brain begins to associate effort with anticipated connection, making the initial work feel more tolerable. Maybe even motivating.

• 37:34Jemma Sbeg?

  If I knew I'd get to go sit with my friends at the end, or like go and annoy them or hang out with them. It just made me want to work harder to get through the time. That's the whole point of having, of having that reward. So those are my tips. Those are my study tips that I swore by. I'm gonna quickly summarize them for you now. Firstly, the biggest thing you should be doing, if you're not doing anything else on this list, encode information with personal significance. Use my note-taking manuscript method. Figure out your preferred learning style, not your exact learning style, we know there's not a single one, but your preferred.

• 38:16Jemma Sbeg?

  Utilize novelty in whatever form. Study during your most productive hours, not, even if they're not necessarily the socially applauded hours. Um, romanticize studying, romanticize studying to activate that effort paradox that we were talking, talking about. Pay yourself to study, eliminate distractions, use social study as a reward. And one final, one final one, as much as you can, integrate the information into your conversations. Teach other people, teach your parents, slip it into like calls with clients or like when you're serving somebody coffee.

• 38:59Jemma Sbeg?

  Anyone, anything, anyone who wants to listen, get them involved in your learning. This is literally in a small way how this podcast started. I wanted to talk more about psychology to integrate my understanding. Um, and I wanted to talk about it in reference to my friends' lives and my family's lives. And that's, this is how we're here. Look how that turned out. So thank you so much for listening. I hope these tips are helpful. Let me know if you've used any of them and if they are useful. If you have made it this far, great attentional skills. Thank you. Leave a comment down below. What is your most unhinged weird study hack? I want the weird ones. And if you pay yourself to study like I did, I wanna know, cause I think I've only,

• 39:41Jemma Sbeg?

  I think I know like one other person who did that and I'm pretty sure when she said she was paying herself, it was her parents. So I wanna know if you do that and if it works for you. I guess people don't really use cash anymore. But um, yeah, those were the good times. I miss it. I really miss studying, you guys. Like, if you're still studying at the moment as well. Like, don't take it for granted. There was something so fun about like your only job for the evening being just like to sit with your friends or just to like sit and learn like genuinely dream job, dream job. So, thank you again for listening. I hope you enjoyed the episode. Make sure that you are following us wherever you are listening right now that you are subscribed or that you have notifications turned on so you know when new episodes come

• 40:25Jemma Sbeg?

  out. You can also follow us on Instagram at that psychology podcast if you want to see behind the scenes. You want episode summaries, you want to know when new episodes are coming out and uh when we want people's listener contributions, that's a great way to get involved there. Uh you can also follow us on Substack for full episode transcripts if you are looking for those. But until next time, be safe, be kind, be gentle to yourself. We will talk very, very soon.

• 40:56Jemma Sbeg?

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• 41:34Jemma Sbeg?

  I've been really trying to prioritize my health in a realistic way this year and something that has kept me really motivated is my Whoop. I am such a data person, which is why I love Whoop, because I can genuinely see why my body feels differently depending on the day, why I'm running differently, why I'm maybe less focused. Whoop effortlessly tracks my sleep, it tracks my strain, my recovery, my stress, and most importantly, my overall health. And it just gives me all that data and all those patterns so I can make better decisions, which includes knowing when to go easy and knowing when to go hard. New members can try Whoop with a thirty day free trial before committing to a membership. That's join dot whoop dot com slash psychology for your free month of Whoop.

• 42:18Jemma Sbeg?

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• 43:03Jemma Sbeg?

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