Mix different subjects to boost retention.Tips:<ul><li class="ql-align-justify">Switch subjects during study sessions.</li><li class="ql-align-justify">Don’t study the same topic for too long.</li></ul>

18: Interleaving Information

Choose self-tests that really help you learn.Tips:<ul><li class="ql-align-justify">Use multiple-choice questions for quick checks.</li><li class="ql-align-justify">Write essays to deepen understanding.</li></ul>

15: Best Self-Tests

Know the difference to learn effectively.Tips:<ul><li class="ql-align-justify">Don’t just skim; engage deeply with the material.</li><li class="ql-align-justify">Teach what you’ve learned to someone else.</li></ul>

14: Familiarity vs Mastery

Testing isn’t just for grades; it helps you learn.Tips:<ul><li class="ql-align-justify">Set a timer and quiz yourself.</li><li class="ql-align-justify">Use apps for practice tests to make it fun.</li></ul>

4: Test Yourself Periodically

Meditation helps clear your mind and boosts focus.Tips:<ul><li class="ql-align-justify">Start with just 5 minutes a day.</li><li class="ql-align-justify">Use apps like Headspace to guide you.</li></ul>

6: Mindfulness Meditation

When you study matters.Tips:<ul><li class="ql-align-justify">Test yourself shortly after learning new material.</li><li class="ql-align-justify">Space out your study sessions to avoid cramming.</li></ul>

13: Timing for New Material

Stay focused during study time.Tips:<ul><li class="ql-align-justify">Put your phone on silent and out of reach.</li><li class="ql-align-justify">Use apps that block distracting websites.</li></ul>

16: Avoid Distractions

Your feelings can impact how you learn.Tips:<ul><li class="ql-align-justify">Stay positive; a good mood helps with retention.</li><li class="ql-align-justify">Take breaks if you feel overwhelmed.</li></ul>

17: Emotions & Learning

Keep your brain sharp and awake.Tips:<ul><li class="ql-align-justify">Take short breaks every 25-30 minutes.</li><li class="ql-align-justify">Drink water to stay hydrated and alert.</li></ul>

5: Focus & Stay Alert

Use techniques to remember stuff better.Tips:<ul><li class="ql-align-justify">Review material right after learning it.</li><li class="ql-align-justify">Use flashcards to test yourself regularly.</li></ul>

2: Offset Forgetting

Seek feedback to improve your learning.Tips:<ul><li class="ql-align-justify">Share your study materials with friends for critique.</li><li class="ql-align-justify">Ask teachers for input on your understanding.</li></ul>

20: Feedback Matters

NSDR helps recharge your brain without sleeping.Tips:<ul><li class="ql-align-justify">Take short breaks to relax your mind during study sessions.</li><li class="ql-align-justify">Try deep breathing exercises.</li></ul>

8: Non-Sleep Deep Rest (NSDR)

The more you test, the better you remember.Tips:<ul><li class="ql-align-justify">Review your tests to see where you need improvement.</li><li class="ql-align-justify">Make your own quizzes to keep it interesting.</li></ul>

12: Repeated Testing

"Learning is not attained by chance; it must be sought for with ardor and attended to with diligence."

Use free tools for study help.Tips:<ul><li class="ql-align-justify">Check out YouTube for educational videos.</li><li class="ql-align-justify">Follow podcasts that discuss study strategies.</li></ul>

19: Zero-Cost Resources

Adopt habits from students who ace their studies.Tips:<ul><li class="ql-align-justify">Create a study schedule and stick to it.</li><li class="ql-align-justify">Find a quiet space free from distractions.</li></ul>

9: Successful Study Habits

<ol><li class="ql-align-justify">Wake Up Early</li><li class="ql-align-justify">Offset Forgetting</li><li class="ql-align-justify">Learn & Change</li><li class="ql-align-justify">Test Periodically</li><li class="ql-align-justify">Stay Alert</li><li class="ql-align-justify">Mindfulness</li><li class="ql-align-justify">Good Sleep</li><li class="ql-align-justify">NSDR</li><li class="ql-align-justify">Study Habits</li><li class="ql-align-justify">Aspiration Goals</li><li class="ql-align-justify">Testing as Learning</li><li class="ql-align-justify">Repeated Testing</li><li class="ql-align-justify">Timing Matters</li><li class="ql-align-justify">Familiarity vs Mastery</li><li class="ql-align-justify">Best Self-Tests</li><li class="ql-align-justify">Avoid Distractions</li><li class="ql-align-justify">Emotions Matter</li><li class="ql-align-justify">Interleaving</li><li class="ql-align-justify">Free Resources</li><li class="ql-align-justify">Seek Feedback</li></ol>

SUMMARY

Sleep is crucial for learning and memory.Tips:<ul><li class="ql-align-justify">Aim for 7-9 hours of sleep each night.</li><li class="ql-align-justify">Avoid screens an hour before bedtime.</li></ul>

7: Get Good Sleep

Learning changes how your brain works.Tips:<ul><li class="ql-align-justify">Challenge yourself with new topics.</li><li class="ql-align-justify">Mix up your study methods to keep things fresh.</li></ul>

3: Learn & Change Your Brain

You’re about to discover 20 ways to study smarter, not harder. This is practical advice you can apply right now. Get ready to take notes because these tips will change your learning life.

INTRODUCTION

Waking up early gives you more time to crush your goals.Tips:<ul><li class="ql-align-justify">Don’t hit snooze! Get up as soon as your alarm goes off.</li><li class="ql-align-justify">Set a bedtime routine to help you sleep earlier.</li></ul>

1: Wake Up Early

Aim high but keep your goals realistic.Tips:<ul><li class="ql-align-justify">Break big goals into smaller, achievable steps.</li><li class="ql-align-justify">Write your goals down and track your progress.</li></ul>

10: Set Aspiration Goals

Testing can help reinforce what you know.Tips:<ul><li class="ql-align-justify">Turn practice tests into a game with friends.</li><li class="ql-align-justify">Reward yourself for each test completed.</li></ul>

11: Use Testing as Learning

Want to level up your studying game? Ignoring this info could be holding you back. Andrew Huberman breaks it down in a way that’s direct and actionable. Don’t miss out—these steps are essential for your success.

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

Thank 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/huberman 

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

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Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.
