A short bout of exercise around the time you learn something improves how much of it you keep. Some pooled analyses find the effect larger when the exercise comes after the learning, in the window when the memory is being laid down; not all agree on timing. Evidence: decent
How hard and how soon matters, and the studies disagree on the details. Exercise right before you need to recall something can make it worse, not better. Evidence: decent After learning, a brisk walk is the safe version.
Same theme: Learning it
Learning it
Coffee after, not before
Want a fact to stick? Have the coffee right after you learn it.
no timeEvidence: worth trying
Learning it
Hook the new thing to something you know
Learning a name, a fact, a process: ask what it reminds you of, and tie it there.
no timeEvidence: decent
Learning it
Learn it last thing before lights out
The thing you need to remember goes in the final fifteen minutes before sleep. Not the phone.
15 minEvidence: decent