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.

Thank you to our sponsors

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

[hubermanlab]

Thank you for watching. If you enjoyed this topic and episode, please click the "like" button and subscribe to our channel here on YouTube.
Thank you for your interest in science! -- Andrew

[samueljackson-wp]

Little tip: After your focused bout of studying, note taking, and learning. Take those notes and paste them into chatgpt and ask it to give you a test with short open ended minimal prompt questions on the material. I did this with the material from this podcast and I'll never go back to flashcards and other time consuming ways of self testing. Thank you Andrew!

[maksim_arsic]

My notes:
-Tell and encourage yourself its important.
-Try to study at the same time every day.
-Remove distractions.
-Big point is to not forget what you went thru, have a good night sleep after learning;
avoid phone just after learning to offset forgeting.
-The best learning happens when its the hardest.
-Exercise for focus: concentrate on one object in your room for 3, 5, or 10 minutes.
-One testing after first reading is better then 4 readings.
-Try to think and organise in your mind what you were learning(something like Blue Angels use called chair flying)
-Test right after learning increase your memorisation of the material by 50%.
-AVOID PHONE RIGHT AFTER STUDY TO OFFSET FORGETING(My opinion because we are wired to forget what we see on our phones, social media, news, reels, etc...)
-If you have or think you have ADHD consult with your doctor first.
-At the end Andrew repeat about how testing testing testing is important
-Caffeine help a little bit, not much, but enough(My opinion, it helps a lot, but try not on emtpy stomach to avoid upset stomach, nervousness and anxiety.)
-Cold shower after learning helps but not enough evidence(Medieval tehnique)

My notes from other sources because dear Andrew didnt told us how to Start which I think is the most important:
-Nobody can sell you will, discipline and commitment.
-Take caffeine after eating
-Start small, even 5 minutes on Day 1
By Day 7 it goes itself🚂
-Try same time of the day everyday when you are most productive
- Try setting a timer for 15-25min without distractions.
-Avoid phoneee right after learning
-Try to be off social media until you finish exams
-Dopamine much bigger then from social media and food comes from studying, cold shower and working out.
-Try running before studying
(My opinion is that your body gets tired but your brain doesnt so you can sit in one place and study.)
-Cold shower helps

My last advice, studying is hard, but it doesnt kill you, try to be a mazohist for couple days with structured work out, cold shower and studying, tell yourself(like Arnold) I am going to die until I do it. So try to kill yourself with these three things. What you will realise is no matter how much you try, its not gonna kill you, the relief after pain from this 3 things is bigger then just sitting and doing nothing with no pain at all.
Happyness and life purpose is love and peace and it comes from pain and experience, now that I solve you that too, you dont have to think about that.

[RaymondRedReddington-svek]

Andrew if you are reading this, thank you very much for all the content that you are making it really made life of a lot of us really better . I am grateful to you

[possiblities]

My Keynotes from this podcast:

Forgetting: The Core Challenge in Learning
The podcast repeatedly stresses that the primary obstacle to learning is not the acquisition of knowledge, but rather the natural process of forgetting. This is a crucial reframing of how we typically approach learning. Instead of simply aiming to "learn" something, we should approach studying as a battle against our brain's natural tendency to discard information.

Neuroplasticity: The Engine of Learning
The ability of the brain to adapt and change in response to experience is known as neuroplasticity. This dynamic process is the foundation of all learning. The sources outline three primary mechanisms through which neuroplasticity occurs:

Strengthening of Neural Connections: When we learn something new, the connections between neurons involved in processing that information are strengthened. This makes it more likely that those neurons will fire together in the future, facilitating recall.
Weakening of Neural Connections: While often overlooked, the weakening or elimination of certain neural connections is equally important for learning. This process helps to refine neural pathways and eliminate irrelevant information, leading to more efficient information processing.
Neurogenesis: This mechanism involves the generation of new neurons. While neurogenesis gets a lot of attention, the podcast emphasizes that it plays a relatively small role in the types of learning discussed in the episode.
Active Engagement and Sleep: Essential Ingredients for Neuroplasticity
The sources highlight two crucial components for initiating and consolidating the neural changes that underpin learning:

Active Engagement: Simply being exposed to information is not enough. To learn effectively, you need to actively engage with the material. This means paying attention, focusing, and consciously trying to understand and encode the information. The podcast stresses that this often requires effort and can feel challenging, but that this feeling is a sign that your brain is actively working to learn. Techniques like mindfulness meditation or focusing exercises can help improve your ability to concentrate and sustain attention.
Sleep: Sleep, particularly deep sleep, plays a vital role in consolidating memories and strengthening the neural connections formed during active learning. During sleep, the brain replays and reinforces newly learned information, transferring it from short-term to long-term memory. Getting sufficient, high-quality sleep after a study session is therefore essential for optimal learning.
Testing: Not Just an Evaluation, But a Learning Tool
Perhaps the most counterintuitive and powerful technique highlighted in the podcast is the use of testing as a study tool. While we traditionally view tests as a means of assessing knowledge, the sources emphasize that they are far more effective when used as an active component of the learning process itself.

Here's why testing is so effective:

Retrieval Practice: The act of recalling information from memory, rather than simply rereading it, strengthens neural pathways and improves retention.
Identification of Knowledge Gaps: Testing helps pinpoint areas where understanding is weak or incomplete, allowing you to focus your study efforts more effectively.
The research cited in the podcast demonstrates that students who incorporate testing into their study routine significantly outperform those who rely solely on repeated exposure to the material. Importantly, this benefit holds true even when students perform poorly on the initial tests, as long as they review the correct answers.

The most effective tests for learning are:

Open-Ended: Short-answer or essay-style questions require you to actively recall and synthesize information, promoting deeper understanding compared to multiple-choice questions.
Frequent and Spaced: Taking multiple tests over time, rather than just one big test at the end, enhances long-term retention.
Additional Insights for Effective Learning
The sources also touch upon several other noteworthy learning strategies:

The Role of Emotion: Emotionally charged experiences are more memorable. Finding ways to make the learning process personally relevant or engaging can enhance memory consolidation.
Gap Effects: Taking short breaks during study sessions can improve focus and memory retention.
Interleaving: Mixing different, but related, subjects or topics during study sessions can improve overall learning and knowledge integration.
Unskilled to Virtuosity: A Journey of Learning
The podcast concludes by outlining a spectrum of learning proficiency, ranging from unskilled to skilled, mastery, and ultimately, virtuosity. While achieving virtuosity in a chosen field requires significant dedication and time, the techniques outlined in the episode provide a roadmap for anyone seeking to improve their learning abilities and progress along this continuum.

By understanding the mechanisms of neuroplasticity, prioritizing active engagement and sleep, and embracing the power of testing as a learning tool, you can significantly enhance your ability to acquire, retain, and apply knowledge effectively.

[ambujbaranwal]

00:03 Understanding optimal study practices is crucial for effective learning.
02:19 Importance of controlling body temperature for optimal sleep
06:06 Meditation and learning should focus on novelty and offsetting forgetting
08:20 Learning involves neuroplasticity.
12:44 Neural connections are removed to enhance learning and memory
15:02 Testing yourself periodically is the best tool for offsetting forgetting.
18:45 Enhance learning by actively engaging attention
20:43 Strain in learning indicates neuroplasticity
24:27 Mindfulness meditation trains the nervous system to bring attention back to learning.
26:15 Importance of prioritizing sleep for effective learning
29:43 Highly effective students use key study habits
31:30 Teaching material to peers enhances learning and performance.
34:58 Schedule regular study times for optimal focus and learning
36:48 Supplementing with ag1 can enhance energy, immunity, and gut health
40:37 Attaching an aspirational goal to learning specific material can be valuable
42:22 Effort is the cornerstone of learning
46:29 Testing yourself is far more effective than reading and rereading material.
48:36 Studying material multiple times and then being tested leads to better retention and flexible usage.
52:47 Testing improves retention of material
54:43 Testing yourself multiple times is the best way to retain material.
58:42 Testing is about recognizing what you know and don't know
1:00:22 Personalized study approaches are crucial for effective learning
1:03:53 Studying material and taking immediate test produces best performance.
1:05:37 Testing soon after exposure helps with retention.
1:09:30 Understanding the difference between familiarity and recollection in learning
1:11:09 Testing yourself immediately after learning results in significant improvement
1:14:52 Testing oneself soon after exposure to material improves learning and retention.
1:16:49 Open-ended questions and multiple choice with tricks are optimal for studying and learning.
1:20:40 Test yourself right after learning
1:22:18 Taking periodic pauses during learning enhances memory retention.
1:26:10 Stressful experiences lead to one trial learning, especially when they are negative or emotionally salient.
1:28:18 Negative experiences are remembered more durably than positive ones.
1:32:12 Emotionally Laden memories are remembered better
1:33:58 Interleaving challenging information enhances learning ability.
1:37:45 Testing is an essential tool for studying and learning.
1:39:35 New book 'Protocols: An Operating Manual for the Human Body' available for pre-sale

[talharehman]

Main takeaways from the video
1) Testing / Recall (80% of the emphasis)
2) Spaced Repetition (Revisit the material and test yourself time to time)
3) Non sleep deep rest
4) 10-20 mins meditation everyday to improve focus
5) 20-30 second pauses while consuming material
6) good night sleep
7) schedule a time for studying every day to prime the nervous system
8) Remove all distractions
9) Teach the content to others
10) Test yourself with question answers(recall) as opposed to mcqs(recognition)

[brunodangelo]

Not a "student" for years now, but constantly learning. You never fail to upload an episode that's relevant to my life!

[gageducote]

32 and going to college for the first time. Diagnosed with bipolar disorder last year, felt like it something I needed in my life (formerly a welder) this is such a benefit and I love your other podcast, especially the one you speak of Bipolar l. It helped me emotionally more than I can describe. Thank you Andrew. Also your cast with Tom is funny

[leighswartzendruber]

I am a professor of nursing and I am sharing this information with all my students. When I studied for my certification last summer, I followed the plan you discussed and passed a very difficult exam on the first try. Thank you so much for this valuable podcast.

[patrickewynne]

Top 5 for offsetting forgetfulness:

1. Study in isolation (no phone - eliminate distractions).
2. Teach someone (I’ve heard this before because when you teach someone you get to learn it twice).
3. Studying should be challenging (agitation is good, releasing norepinephrine and adrenaline)
4. Test yourself (a tool for studying/recall, testing is far better than rereading or re-exposure to the material. Test yourself ASAP with open-ended questions)
5. Meditation & spaced repetition (10 minutes of mindful meditation. Give your brain min-breaks while in the act of studying).

[nathaniel]

I am going to university for the first time as a 30 year old this September and this is perfect timing for me to get my head around effective learning, thank you!

[kainazgul]

I have ADHD and am currently 43 with many, many failed attempts to get a college degree. I now understand that my study methods are severely lacking, and knowing that it's SUPPOSED to feel hard really helps (I always thought it meant I was not a good fit for the topic). I still have time to enroll at my local community college for spring semester, and I'm going to start learning my studying habits tomorrow right after breakfast. Thank you providing such high quality, impactful information -- and for giving it for free!

[najbwz]

This just estimulated me to declare that I want change in my life. I spent months dwelling in depression and negative behaviors, but now despite still feeling down, I'll try again

[otso]

As a student this couldn't have come at a more perfect time! Thank you once again for your videos!

[RadioSpec]

Andrew, I can’t tell you how much your channel has meant to my personal growth as a father, husband, and a human being. The simple but practical knowledge that you’ve given me to apply to my life have helped me become better in all of these realms. God bless you and continue to do the work that you do.

[CarlosAdrianAguirre-hpfv]

This video is truly a work of art, I will have 11 courses next semester of medicine so I started looking into how to study more efficiently because otherwise I would study so much I'd have no life. but most videos I have found are about how to maximize scores, not so much learning, and in medicine learning the material is deffinitely more important than simply scoring well. So this video is a huge help.

[dianariverjackson]

Political science degree here.

Let me tell you that as I got older, I COMPLETELY changed my study techniques. No more “all nighters” and depriving myself needed sleep, no more sitting 6-7 hours non-stop, no more “forcing” myself to study.
Now I study 2-3 hours a day, take 10 min breaks and do something completely different, prioritize my sleep and both the results and the grades went from a C student to a straight A 3 years in a row.

[mostlysunnyu]

Dr.AH, I was in a very bad place, depressed and ridiculed for my depression when I expressed it and needed some help. I completely closed on on myself and had no direction. Your session gave me something to just listen at first and take small actions. Now I'm doing my MBA, Doctorate and completed a leadership program in Wharton. Thank you for your free yet deep educational videos. Even now I'm very very depressed but like your podcast says, keep doing what you are supposed to do. I'm doing that. 🙏🙏🙏🙏🙏🙏🙏🙏

[Cristina_Tudurean]

I honestly think there should be more podcasts infused with quizzes. It is extremely useful and very rewarding for the listener which gets the feedback immediately, thus feeling and being more engaged.