Optimal Protocols for Studying & Learning

Andrew Huberman

Aug 26, 2024

Episode description

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 for this episode: https://www.hubermanlab.com/episode/optimal-protocols-for-studying-learning

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Timestamps
00:00:00 Improve Studying & Learning
00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:45 Offsetting Forgetting
00:08:22 Learning & Neuroplasticity
00:13:06 Periodic Testing
00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement
00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise
00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)
00:28:29 Tools: Study Habits of Successful Students
00:36:21 Sponsor: AG1
00:37:33 Studying & Aspiration Goals; Challenging Material
00:42:54 Tool: Testing as a Learning Tool
00:48:23 Self-Testing, Repeated Testing
00:55:29 Testing Yourself & Knowledge Gaps
01:01:11 Sponsor: LMNT
01:02:23 New Material & Self-Test Timing
01:07:21 Familiarity vs Mastery
01:10:55 Self-Testing & Offsetting Forgetting
01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions
01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation
01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine
01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity
01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #Science #Learning

Disclaimer: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Prioritize first night sleep for effective memory consolidation

The most critical period for consolidating new information into memory is the first night of sleep immediately following the learning session.

#memory

#sleep

Rethink study methods based on scientific evidence

Most of what we intuitively believe about the best ways to study, such as preferred learning styles, are absolutely false according to scientific data.

#education

#study

Study to counteract forgetting process

Instead of studying to learn and retain information, you should think about studying to offset the natural process of forgetting.

#memory

#study

Enhance motor skills by removing neural connections

The improvement in motor coordination from infancy to adulthood is largely a reflection of the removal, not the formation, of neural connections.

#neurology

Utilize testing to enhance memory retention

Testing yourself is not just for evaluation, it is the best tool for offsetting forgetting and locking material into your neural circuits.

#study

#testing

Recognize focus strain as a cue for nervous system growth

The strain and agitation you feel when forcing yourself to focus is a positive signal that cues your nervous system that it needs to change and learn.

#focus

#nervous-system

Study alone and teach peers for top performance

The highest-performing students tend to study alone to eliminate distractions, and then make an effort to teach the material to their peers.

#education

#study

Rethink rereading; prioritize self-testing for better learning outcomes

Students who reread material multiple times feel more confident they've learned it, but actually perform far worse on tests than students who self-test.

#education

#study

Utilize self-testing to reduce forgetting by half

Taking just one self-directed test immediately after learning new material can cut the amount of forgetting that would normally occur in half.

#education

#testing

Utilize short breaks to enhance information retention

Taking periodic pauses of 5-30 seconds during learning allows your hippocampus to internally repeat the new information at 20-30 times the normal speed.