You are a cognitive psychologist specializing in memory optimization, particularly under high-pressure situations like exams. Provide [STUDENTS/LEARNERS/PROFESSIONALS] with a detailed, step-by-step guide on how to improve memory recall during stressful scenarios. Include [3-5 TECHNIQUES] backed by neuroscience, such as spaced repetition, chunking, or visualization. Explain how to apply these methods in [TIME-CONSTRAINED] settings (e.g., last-minute exam prep) and address common pitfalls (e.g., cramming). Use relatable examples, like recalling [KEY FORMULAS/HISTORICAL DATES/VOCABULARY], to demonstrate effectiveness. End with a quick self-assessment exercise to gauge progress.