Using memory changes memory. Forgetting enables and deepens learning, by filtering out distracting information and by allowing some breakdown that after reuse, drives retrieval and storage strength higher than they were originally. (page 40)

It doesn't matter how you vary your environment as long as you vary it in some way. Each alteration in routine enriches the skills being rehearsed, making them sharper and more accessible over a longer period of time. (page 64)

Distributed learning, the spacing effect. People learn at least as much, and retain it much longer when they distribute or space their study time than when they concentrate it, especially with new material.

Emily

Sally

Penny

Interleaving as an aid to Comprehension. Varied practice is more effective than focused practice because it forces us to internalize general rules or motor adjustment that apply to any hittable target (page 152). Varied practice results in a slower apparent rate of improvement in each single practice but greater accumulation of skill and learning over time. Include different information processing activities. Anything that causes the brain to work harder to dig up a memory or a skill. That added difficulty strengthens the retrieval and storage strength (learning) (page 158)

Dale

Sleeps primary purpose is memory consolidation. REM is a creative memory domain where we build different associations, combine things in different ways and so on. (page 204) Sleep improves retention and comprehension of what was studied the day before.