211. Neuroscience Secrets: Attention, Focus and Memory with Dr Sarah McKay

To kick off the new year we’re sitting down with neuroscientist, international speaker and author Dr Sarah McKay to translate decades of neuroscience research into straightforward tactics students can use today for better sleep, enhanced focus and improved grades.Dr Sarah McKay has a distinguished career as one of Australia's best known science communicators. She's passionate about translating brain science into practical strategies to improve health, well-being, and performance. Sarah boasts a PhD in neuroscience from Oxford University, has presented on ABC Catalyst (the only science show on primetime TV in Australia), authored several books on brain health, given a fascinating TEDx talk on napping, and is regularly quoted in media around the world.So we’re in expert hands for this jam-packed episode, where Sarah and I dig into everything from nutrition to naps, and digital distractions to self-reflection. We map out:• a simple brain model: bottom up, outside in and top down• the 7 basics that affect your brain health: food, movement, sleep, light, phones, socialising and attention• how food impacts the sweet spot for learning: alert but calm • why sleep hygiene is so important for your brain health• how strategic naps help you to reset and focus• why phones are attention magnets and how to contain them• how to contain your phone to boost your attention and working memory• brain-healthy learning models with spaced repetition and retrieval practice • the impact of metacognition with quick & kind “vibe” reflections after mock exams• rehearsing emotional regulation for tough exam momentsFind out more about today’s guest, Dr Sarah McKay:• Discover more resources on her website: https://drsarahmckay.com/• Find Sarah’s TEDx Talk, “Indulge your neurobiology” here: https://youtu.be/xiXZVDKRe00?si=a-8ggcZK8wewmX-q• Grab a copy of her book Brain Health For Dummies at https://geni.us/drsarahmckay ***Find out more about Exam Study Expert:Hosted by William Wadsworth, memory psychologist, independent researcher and study skills coach. I help ambitious students to study smarter, not harder, so they can ace their exams with less work and less stress.• Support the podcast by joining our patrons at: https://www.examstudyexpert.com/patreon    • BOOK 1:1 COACHING to supercharge your exam success: https://examstudyexpert.com/workwithme/• Get a copy of Outsmart Your Exams, my award-winning exam technique book, at https://geni.us/exams * ** Podcast edited by Kerri Edinburgh.* As an Amazon Associate, I earn from qualifying purchases on suggested books. Questions? Comments? Requests? Or just want to say "thanks" - send me a text message (I read them all!).