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.Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsors

AG1: 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/hubermanTimestamps

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

Disclaimer

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 <a href="https://www.hubermanlab.com/episode/optimal-protocols-for-studying-learning">hubermanlab.com</a>.<h2>Andrew's New Book</h2>Protocols: An Operating Manual for the Human Body: <a href="https://protocolsbook.com/">https://protocolsbook.com</a><h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a> Eight Sleep: <a href="https://eightsleep.com/huberman%C2%A0">https://eightsleep.com/huberman </a>BetterHelp: <a href="https://betterhelp.com/huberman">https://betterhelp.com/huberman</a> Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a> LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a> <h2>Timestamps</h2>00:00:00 Improve Studying &amp; Learning00:02:11 Sponsors: Eight Sleep, BetterHelp &amp; Waking Up00:06:45 Offsetting Forgetting00:08:22 Learning &amp; Neuroplasticity00:13:06 Periodic Testing00:16:09 Focus &amp; Alertness, Sleep, Tool: Active Engagement00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise00:24:38 Sleep &amp; Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)00:28:29 Tools: Study Habits of Successful Students00:36:21 Sponsor: AG100:37:33 Studying &amp; Aspiration Goals; Challenging Material00:42:54 Tool: Testing as a Learning Tool00:48:23 Self-Testing, Repeated Testing00:55:29 Testing Yourself &amp; Knowledge Gaps01:01:11 Sponsor: LMNT01:02:23 New Material &amp; Self-Test Timing01:07:21 Familiarity vs Mastery01:10:55 Self-Testing &amp; Offsetting Forgetting01:15:53 Best Type of Self-Tests; Phone &amp; Post-Learning Distractions01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation01:25:40 Tool: Emotion &amp; Learning, PTSD, Deliberate Cold Exposure, Caffeine01:33:28 Tool: Interleaving Information; Unskilled, Mastery &amp; Virtuosity01:39:10 Zero-Cost Support, YouTube, Spotify &amp; Apple Follow &amp; Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter<a href="https://www.hubermanlab.com/disclaimer">Disclaimer</a>

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills.