Show notes
In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps00:00:00 Improve Studying & Learning00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up00:06:45 Offsetting Forgetting00:08:22 Learning & Neuroplasticity00:13:06 Periodic Testing00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)00:28:29 Tools: Study Habits of Successful Students00:36:21 Sponsor: AG100:37:33 Studying & Aspiration Goals; Challenging Material00:42:54 Tool: Testing as a Learning Tool00:48:23 Self-Testing, Repeated Testing00:55:29 Testing Yourself & Knowledge Gaps01:01:11 Sponsor: LMNT01:02:23 New Material & Self-Test Timing01:07:21 Familiarity vs Mastery01:10:55 Self-Testing & Offsetting Forgetting01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices