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.

Articles

• Study Habits of Highly Effective Medical Students (Advances in Medical Education and Practice)
• Recitation as a factor in memorizing (New York University printing office, Columbia University)
• The "testing" phenomenon: Not gone but nearly forgotten (Journal of Educational Psychology)
• The Power of Testing Memory: Basic Research and Implications for Educational Practice (Perspectives on Psychological Science)
• Testing Improves Performance as Well as Assesses Learning: A Review of the Testing Effect with Implications for Models of Learning (Journal of Experimental Psychology: Animal Learning and Cognition)
• Recollection and Familiarity: Examining Controversial Assumptions and New Directions (Hippocampus)
• Testing enhances learning: A review of the literature (Journal of Professional Nursing)
• Test-Enhanced Learning: Taking Memory Tests Improves Long-Term Retention (Psychological Science)
• Test-Enhanced Learning: The Potential for Testing to Promote Greater Learning in Undergraduate Science Courses (CBE—Life Sciences Education)
• A Novel Demonstration of Enhanced Memory Associated with Emotional Arousal (Consciousness and Cognition)

Other Resources

• 10-minute non-sleep deep rest (Huberman Lab)
• 20-minute non-sleep deep rest (Huberman Lab)
• 10-minute non-sleep deep rest (Virtusan)
• Yoga Nidra (Kelly Boys)
• Student in China tries to ‘absorb’ knowledge from book using hands

Huberman Lab Episodes & Newsletters Mentioned

Episodes

• Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
• ADHD & How Anyone Can Improve Their Focus
• Focus Toolkit: Tools to Improve Your Focus & Concentration
  
• PTSD (timestamps)
• Tools for Managing Stress & Anxiety

Newsletters

• Toolkit for Sleep
• The Science & Use of Cold Exposure for Health & Performance‍

People Mentioned

• Wendy Suzuki: Neuroscientist, New York University