SCIENCE OF LEARNING – By Jennifer Little-Fleck
What we know about the brain has changed
Imagine yourself briefly transported back to the year 1987, when you could hear on the radio now-iconic music, such as Michael Jackson’s “Bad” and Bon Jovi’s anthem, “Livin’ on a Prayer.” It was the year of “Dirty Dancing,” revealing aside of Patrick Swayze that captivated hearts and, quite unexpectedly, led to a surge in male admissions at Arthur Murray dance studios everywhere.
As the world’s population reached the monumental milestone of 5 billion, fashion trends were making their own bold statements. The corporate realm was dominated by power suits adorned with giant shoulder pads and tailored waists, while the streets witnessed the rise of casual athletic wear.
Leg warmers and headbands transitioned from gym accessories to daily fashion staples, complementing acid-washed jeans and miniskirts paired with leggings. Meanwhile, “Fatal Attraction” emerged as another cultural phenomenon, leaving us wary of unattended pots on stoves, thanks to Glenn Close’s chilling portrayal.
Amid these cultural milestones, a significant moment in public health awareness unfolded with Nancy Reagan’s intensified war on drugs. In connection with Partnership for a Drug-Free America, one of the most memorable commercials in history was released. The in-your-face imagery of an egg sizzling in a pan, accompanied by the ominous words “This is your brain on drugs,” left a stamp-like imprint on the mind of millions of teens.
Change Is Coming
As a seventh grader at the time, this commercial was weaved into the nostalgia of my youth. I didn’t want to have a fried brain. I liked being called smart at school. In fact, it made me a little nervous about losing brain cells in other ways, if there were indeed no way to get them back.
The prevailing belief among experts was that the human brain’s capacity for generating new cells was finite, meaning you were born with all the brain cells you were ever going to have. Scientists truly thought that brain development and wiring happened only in childhood, slow-curing like concrete over the course of years.
At the time, it made sense. However, in just 11 short years, everything we thought we knew about the brain would change.
In 1998, the groundbreaking discovery of neurogenesis in the adult human hippocampus was reported by Eriksson et al. in Nature.
Leading up to this, the theory of neurogenesis was met with skepticism and resistance by many prominent scientists. Evidence in mice had been introduced as early as the 1960s and in the early 1990s with primates.
When you threw in the idea that the brain could rewire itself (synaptic plasticity) with these new neurons — well, it was just inconceivable, as the great Vizzini would say from the classic movie “The Princess Bride” (also released in 1987).
Time to Reevaluate
The initial skepticism (and often outright rejection) that greeted early evidence of neurogenesis in animal models was eventually accepted. However, a widespread reevaluation began. Our understanding of brain function, learning, memory, education, aging, mental health and traumatic brain injuries was changed forever.
What I find mind-blowing is how much our knowledge of learning has changed during my professional career — likely yours, too. Think about it.
You and I are living through a time of great change in the understanding of how the brain truly learns.
With that, I’d like to share some of my favorite brain hacks for supporting neurogenesis and increased learning in both the virtual and in-person settings.
Theta Brainwave Training
Theta waves, a brainwave frequency in the range of 4 to 8 Hz, is typically associated with states of deep relaxation in the early stages of sleep and are crucial for memory formation and learning. Engaging learners in activities that promote theta wave production, such as mindfulness meditation, guided relaxation or creative tasks that encourage daydreaming, can enhance their ability to absorb and retain new information.
Incorporating short, meditative breaks both before and between workshops can reset learners’ cognitive states and prepare their brains for optimal retention.
TIP: The list of devices for neurofeedback training are growing by leaps and bounds and can be a great addition to your training “welcome” package or national sales meeting swag bag. However, there are also many app-based binaural beats programs available for free or for a small fee that are downloadable onto most devices and can be used with headphones.
BDNF-Enriched Environments
Brain-Derived Neurotrophic Factor (BDNF) is a protein integral to the growth and differentiation of new neurons. It is also part of what makes theta training effective, as BDNF production increases with theta training. Regular physical exercise is one of the most effective ways to increase BDNF levels.
TIP: Facilitators can integrate short, dynamic physical activities into the workshop or meeting, such as stretch breaks, yoga sessions or brief aerobic exercises like “walking discussions.” These activities not only invigorate learners but also enhance their cognitive capabilities by elevating BDNF levels, thereby improving focus, memory and learning capacity.
Space Repetition Learning More Than 24 Hours Apart
The spacing effect is a well-documented phenomenon in cognitive science, suggesting that information is more effectively encoded into long-term memory when learning sessions are spread out over time rather than crammed into a single session. This is due largely to the continued myelination of neural pathways involved in recall.
Facilitators can leverage this by organizing the curriculum in a way that revisits key concepts at increasing intervals. This approach not only reinforces memory but also aligns with the natural rhythms of neurogenesis, allowing the brain to consolidate new information during rest periods, particularly during REM and deep sleep cycles.
TIP: Don’t schedule key sequential learnings to occur all in the same day. Aim for asleep cycle to occur in between each one. For example, space out national sales meeting training or new hire training across three to four days, instead of delivering all the heavy content on the same day. This is especially critical if you are introducing information that builds on previous concepts.
Sleep Hygiene Education
Trust me, this is more exciting than it sounds!
In 2013, it was discovered that there was a previously unknown system for “cleaning” the brain, called the glymphatic system. The glymphatic system is a physiological process that supports and enhances neurogenesis by ensuring a healthier brain environment.
During the day, your brain accumulates toxins such as amyloid-beta peptides and Tau proteins (known for their association with Alzheimer’s disease), metabolic by products and inflammatory cytokines. During deep sleep, the third phase of the sleep cycle, the extracellular space in the brain expands, allowing cerebro spinal fluid (CSF) to increase and effectively “bathe” the brain.
The CSF then drains back out with all the toxins, which are subsequently metabolized or excreted by the liver and kidneys. Following deep sleep, REM sleep begins the memory consolidation process, which results in the stabilization and integration of newly acquired information into long-term memory.
Sleep is much more important than most people realize!
TIP: Educators can emphasize the importance of good sleep hygiene, promoting a culture that values sleep, indirectly supporting the neural processes critical for learning. Include discussions about the science of sleep and how to avoid practices that are detrimental to good sleep into the curriculum as it relates to preparing for presentations and assessments.
Consider:
- Delta Wave Training: neurofeedback devices or binaural beat musical tracks that enhance production of the brainwave frequencies predominant during deep sleep.
- Limit Caffeine, Alcohol and Nicotine Intake: Consuming caffeine or other stimulants late in the day can significantly impair your ability to fall asleep by stimulating the central nervous system. While alcohol initially acts as a sedative, it interrupts critical phases later in the sleep cycle.
- Engage in Regular Physical Activity: Regular exercise contributes to better sleep quality and duration. However, it is important to avoid vigorous workouts close to bedtime as they can increase alertness and body temperature, making it harder to fall asleep. Ideally, exercise should be completed at least a few hours before going to bed.
- Minimize Pre-Bedtime Exposure to Electronic Devices: The blue light from screens of digital devices can disrupt the natural melatonin production, acritical sleep-regulating hormone.
- Environment: Keep the room cool, dark and quiet. The bedroom should be tailored to support uninterrupted sleep, which involves ensuring a comfortably cool room temperature, utilizing supportive and comfortable bedding, minimizing ambient noise and controlling light exposure.
Conclusion
The past 25 years have shifted our understanding of the brain dramatically, from cured concrete to knowing they’re more like gardens, constantly growing and changing, with the right environment.
You, my fellow professionals, are an integral part of creating that environment. Let’s keep it growing!
Jennifer Little-Fleck is president, CEO and chief medical writer at BrainCelling. Email Jennifer at jennifer@braincelling.com or connect through LinkedIN at linkedin.com/in/jenniferelittle.
