Optimal Protocols for Studying & Learning

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 sponsors
AG1: https://drinkag1.com/huberman  Eight Sleep:
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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
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