Optimal Protocols for Studying & 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 KZbin. Thank you for your interest in science! -- Andrew

[@jayarajvj6732]

Love you sir i m just searching how to study and learn..😊

[@somitspwa]

Thank you, Huberman. I was specifically looking for this, but I couldn't find it-the closest thing I found was the Focus Toolkit episode. Still, thank you very much for democratizing complex and extensive information and presenting it in an enjoyable and high-quality format. Greetings from Colombia.

[@Ranas-qm8vn]

Krishna/Universe sent me this through Huberman, thank you 🙏

[@aayusharya6899]

Prof. Huberman, you talked about the importance of synaptic pruning. Can you do an episode on the role of excessive pruning in the pathogenesis of certain brain illnesses? Your influence and ability to bring to the public that "behavioral" illnesses are as biological as "organic" brain illnesses would be very impactful. I was thinking of the McCaroll lab's Nature paper on schizophrenia. I would also love to hear your thoughts on whether associating an illness as a "dopamine disease" is simplistic, and whether it's more important how brain circuits are wired other than the concentration of neurochemicals alone.

[@focuspocus]

Please do a lecture on cold allergies.

[@samueljackson-w2p]

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!

[@casket_kicker]

omg good idea thank you

[@dillikifoodie]

❤❤

[@eduardobreda1279]

Thats a sick idea, thank you

[@Filosofodecabrobó]

ChatGPT is an evil tool. Avoid it at all costs otherwise, you will destroy your brain

[@RootedCalmAlchemist]

That is an amazing idea I love chatgpt

[@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.

[@maksim_arsic]

Just for the algorithm 🤪

[@hantarosi20]

Running before studying is actually done as running improves your capacity to memorise things

[@astikpatil6305]

Grt

[@sketchflix6425]

Heavily underrated comment. I'm screenshoting it

[@nurtaranamumtaheena7526]

Thanks a lot ❤

[@RaymondRedReddington-sv8ek]

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

[@mohammadiaa]

You're welcome

[@hubermanlab]

Thank you for the kind words of feedback! -Andrew (not a staffer or bot): none of my comments are. It’s me. I really appreciate you.

[@noahboykin1507]

Huberman, this is so perfect because the day this video gets published, I start my first day of college (3rd year)!!

[@leoinquisitive8096]

I aspire to leverage this transformative content to create positive changes in my life. However, I have often found myself more of a contemplative individual than a proactive achiever. My challenging childhood has fostered ingrained anxiety & perfectionism, leading to avoidance of suffering, FOMO and analysis paralysis. Associations with narcissistic individuals have further intensified these struggles, resulting in burnout & depression. I suspect I may also be dealing with ADHD, but in my demographic, mental health issues are frequently dismissed as taboos. Nonetheless, I am deeply grateful to Dr. Andrew & others who support individuals like me in turning their lives around. I hope to one day become someone who can help others & make my life truly meaningful.

[@tbates757]

@@hubermanlabyou are the man!

[@12possiblities]

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.

[@padmalamo142]

Thank you

[@Eric-ru2zj]

Appreciate it very much.

[@dyananda]

Thankyou so much!!!!

[@dianariverjackson5123]

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.

[@talharehman7839]

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)

[@isaacnewell8734]

Thank you so much

[@7tp98wy]

Thank you so much

[@rahamotaqi2730]

❤

[@rubyciide5542]

Not helpful tried them all my brain is cooked

[@talharehman7839]

@@rubyciide5542try boredom, take out 20 mins out of your day to de stimulate your brain, meaning just stare at a wall or something (meditation is a better version of that) but that is imperative to be able to counter-cook your brain

[@brunodangelo1146]

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

[@Suneriins234]

Related to me

[@williamtaittinger4529]

Now we need the HAREM PROTOCOL so we can score more beatches.

[@mememaster69-n4x]

i have a farm

[@nathaniel6680]

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!

[@GottaBeNoah]

All the best mate, you are amazing.

[@SuLawn]

I believe in you. Be blessed. 🙏🤗❤️🙂

[@neatcleanandsimple.1909]

you will do well...🎉 Good luck 🎉

[@ellenkass9410]

Been there done that. You will do well. Good luck. 🏜👩‍🦳📚

[@jinfin221]

Which degree?

[@jonmeisburg]

Key Takeaways: 1. *Sleep & Learning Consolidation:* - Critical learning consolidation occurs during the first night after learning, especially during REM sleep. - Avoid drugs like caffeine and alcohol 8 hours before sleep to optimize learning consolidation. 2. *Focus & Attention:* - *Eliminate distractions* and *isolate yourself* during study sessions. - *Mental framing:* Tell yourself the material is important to boost focus. - *Meditation:* Practice 10 minutes of meditation, focusing on your breath to improve concentration. - *Post-learning rest:* Engage in a 20-minute Non-Sleep Deep Rest (NSDR) session after learning to reinforce memory. 3. *Enhancing Learning Retention:* - *Cold plunge or coffee* after learning can boost alertness and memory retention. - *Structured learning:* Schedule specific blocks of time dedicated to learning. - *Peer teaching:* Use the "Watch one, do one, teach one" method to reinforce understanding. - *Aspirational goals:* Attach learning to a personal goal that motivates you. 4. *Effective Testing Strategies:* - Testing should be used as a tool to build knowledge, not just to evaluate it. - *Self-testing:* Immediately test yourself after learning to prevent forgetting and consolidate information. - *Optimal self-testing:* Use open-ended, short-answer questions with minimal prompts. 5. *Learning Techniques:* - *Active reading:* After reading, reflect on the material instead of rereading it to enhance comprehension. - *Error-based learning:* Focus on understanding why you got questions wrong, as this makes the correct information more memorable. - *Gap effects:* Pause longer after key points to draw attention and enhance retention (20-30x information repeats in the hippocampus). - *Storytelling & Emotions:* Incorporate stories and emotions into learning to make it more impactful. - *Interweaving information:* Take unrelated brain breaks to give your brain time to make necessary connections.

[@FilipK-GG]

Thx

[@bloois]

Thankyou SO MUCH you don't know how much you helped!

[@xSTstSTx]

Which is funny because most of which are intuitive… He said they weren’t.

[@nathalymatte]

thanks!! this is hands down the best comment

[@sam-r8m8w]

Great. God bless you!

[@ambujbaranwal9351]

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

[@winn24601]

Thanks for this👍👍

[@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).

[@annamarielewis7078]

Teaching others is great.

[@WenPan]

What does it mean isolation, does it mean alone by my self within 4 walls. Could it also be possible to study in a library and alone ?

[@prezedentx]

@@WenPan anywhere with minimal distractions as possible

[@Puchog]

Something else, you're not going to release norepinephrine or adrenaline while studying if you previously put your body on the edge by extreme endurance workout, try it out. (When I say on the edge I really mean it, you need to think probably I will not survive but I just don't give a fuck)

[@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

[@Xsynth]

You got this, take it one day at a time.

[@lIlIlIllIlIlIlIIl]

You‘ve got it in you big man, much love

[@pimpcat7772]

The resolve to change is always the first step, never give up that part of you and you'll do great :)

[@seanyfaulkner7106]

Stay stoic brother

[@vikhyathi-miryala]

More power to you!!

[@leighswartzendruber4709]

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.

[@edgarchoy9456]

This is wonderful. I am currently in 1st year law school. my grades are okay. 5.0 in 7.0 grading scale.. Will apply the mentioned method for the upcoming semesters. Updates in 12 months.

[@akhandanand_tripathi]

Are you applying these? How has it worked out? You feel better? More confident in your material?

[@DEricKuhn]

I am a lifelong student, but at 56, I am about to head back to school. This is going to be very useful. Thank you for all you do.

[@PriyadarshiniChowdhury]

All the best!

[@Palaclop95]

what you gonna study? Wish you the best

[@seanyfaulkner7106]

Good on ya best of luck

[@DEricKuhn]

@@PriyadarshiniChowdhury Thank you

[@DEricKuhn]

@@Palaclop95 Still trying to figure that out. So many interests, so little time... Thank you!

[@gageducote9363]

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

[@ldtig8099]

Keep it up!

[@nishantdalvi9470]

Keep it up

[@openinnovation5858]

I am indian from Hyderabad Ur genuine content creator in medical field 🎉🎉🎉🎉 keep rocking ur creating social awareness with great respect

[@kieranburns648]

In 1986 i got a job teaching part time. I never taught before The first class was the 2 hours after i got the job completely unprepared. The first class i gave( in computing) was the P QRST method of learning. preview, question, read, self recite, test. Good to see that almost 40 years later its endorsed by science. And yes, i had a number of students in the top 10 In the country as a result, out of over 2000 students.

[@maria.mehwish]

that's Great!!!

[@otso48]

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

[@LindsayLopez-zs9hm]

Yes!

[@mostlysunny4u]

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. 🙏🙏🙏🙏🙏🙏🙏🙏

[@rx4952]

This is my first comment ever, I speak Spanish, but badly learned some english, be able to expose my self to this tipe of information changed mi life, in a meaningful way.

[@Lisarnca]

👏👏👏👏 Beautiful job on your comment and post! Keep learning. You are doing great. Proud of you! English is a difficult language. We believe in you.

[@rx4952]

Thanks 😊

[@kainazgul4308]

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!

[@vijayvedanthreddy6376]

As an undergraduate medical student I find this very helpful sir , thank you !

[@fyruzone]

# Action Takeaways for Effective Studying and Learning ## Preparation 1. Get a good night's sleep before studying. 2. Schedule regular study times (aim for 3-4 hours daily, split into 2-3 sessions). 3. Create a distraction-free environment (put away phones, inform others you're unavailable). 4. Hydrate and consider appropriate caffeine intake. ## During Study Sessions 1. Actively engage with the material - tell yourself it's important. 2. Focus intently on the material - use mindfulness techniques if needed. 3. Take brief pauses (5-30 seconds) during study for "gap effects". 4. Incorporate emotion and storytelling when possible. 5. Use interleaving - mix in related topics or anecdotes. ## Testing and Review 1. Test yourself very soon after first exposure, ideally same day or next day. 2. Use open-ended short answer questions for self-testing. 3. Teach the material to others to reinforce your understanding. 4. Space out your studying and testing over time. 5. Embrace the challenge - if it feels difficult, you're likely learning. ## After Studying 1. Prioritize good sleep the night after learning (first night effect). 2. Consider non-sleep deep rest (NSDR) or yoga nidra to enhance neuroplasticity. 3. Avoid checking your phone immediately after a study session. ## Long-term Strategies 1. Develop a long-term, aspirational understanding of how your learning will impact your life. 2. Practice focus regularly through mindfulness meditation or perceptual exercises. 3. Recognize the difference between familiarity and mastery. 4. Aim to progress from unskilled to skilled to mastery to virtuosity. 5. Don't be discouraged by errors - they help identify knowledge gaps. ## For Educators 1. Inform students about frequent quizzes as a learning tool at the course start. 2. Use open-ended questions and "trick" multiple-choice questions to test deeper understanding. 3. Be aware that using humor might impact student evaluations. Remember: The goal is to offset forgetting through active recall and testing, rather than passive re-exposure to material. Regular self-testing is one of the most effective study methods, potentially improving retention by about 50%.

[@midnightvoids]

ai.

[@fyruzone]

@@midnightvoids yep

[@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.

[@Benjamin-gd6pq]

I don’t know if you will read this comment but I want to thank you for everything what you do. Never stop your podcasts, really. You're doing thousands of people a favor. Thank you Mr Huberman 🙏

[@hubermanlab]

Thank you for the kind words! And thank you for your interest in science! And no, this is not a bot or a staff member or AI. It’s me.

[@MohitSharma-xv5mg]

​@@hubermanlab Appreciate your One-on-One Honest Interaction.

[@williamtaittinger4529]

We REALLY will need that HAREM PROTOCOL now, Andrew.

[@dscaggs1]

I would like your opinion as to best practices for testing after reading a subject. I am presently a CFA candidate, which is one of the most rigerous exams out there. When completing quiz questions at the end of a section do you think it is better to go back through the reading to research the answer before answering or to give it your best shot - If you answer wrong, do the research until you understand the topic. For me, I like to answer questions correctly when doing end of chapter questions and therefore tend to research the answers I do not know. I however am now thinking I retain the info better if I give the question my best shot, and if I answer it incorectly I research it and make sure I have an understanding. What are your thoughts on this process?

[@G5_Edits]

Andrew thank you. I’m 31 and i decided to go back to studying while working to get my college degree. This video helped me give me the tools and also motivation to study in the right way.

[@CodeSarah80]

I am currently studying Statistics and for a woman who failed her math in the 90s to suddenly being able to overnight remember basic statistics from the test method you gave wow ! I woke up this morning and was even clearer in my mind it’s unbelievable! You have completely turned around how I will study now all my subjects by taking notes and making questions and answers instead of the method previously and going over them all day and morning wow !! Thank you so incredibly much for this super cool podcast I’m sure will help so many stuck in a bad studying loop! 🤗

[@Summer-ray]

It seems as if some tools are known to all but when you explained the science behind everything it appears to be more meaningful to use them in my life. Thank you so much Dr. Andrew for this valuable podcast.

[@RadioSpec93]

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.

[@1940Gorshock]

I am a physician in a hospital, working in a HSCT department in Moscow, so that process of learning and memorizing a heap of actual and up-to-date information is of necessity. Caught myself on a piece of mind, that this experience of "teaching mates being a student" which is mentioned and highlighted by Andrew was familiar to me and EXTREMELY helpful back then, when I was a student. Basically, it helps to "categorize" all the material you previously engrained. Andrew, a low bow to you for your compelling work.

[@An-earthling]

I usually don't make any notes of any podcast, but this one forced me to pickup my pen and note, which literally means that now I'm more neuroplastic to learning than I was an hour ago.

[@danielhamer4517]

Very Cool! My Takeaways: 1. Provide your body the right conditions to optimally learn -> Diet, Sleep, Exercise 2. Isolate your self in an distraction free environment consistently (Schedule) in shorter bursts (Brake Up/Don't Cram). It helps to let others know your goals to keep yourself isolated (in the zone) 3. Test yourself, through self-questioning, often and soon after learning the material. Solidification of information happens after reception, not during, so it's important to not cram other information in too soon. 4. Establish value in the subject.

[@erniea5843]

Lifelong student here… although I finished my undergraduate studies 20 years ago, I’m still learning complex concepts pretty regularly. This content is super helpful not matter the stage in life you’re in. Thanks Dr H!

[@sctstrickland]

I can’t even put into words how grateful I am when I saw the title of this podcast 🙌🏻🥹. Thank you Dr. Huberman for sacrificing all the time and effort it takes for you to share the wisdom you have gained. 🙏🏼

[@ber093]

What impeccable timing. I just started college again today and want to take this year seriously. Thank you sincerely, Dr. Huberman.

[@MaximiliendeLaTullaye]

Exactly the same here, studying in 1st psychology in France. Let's reach the top of the mountain !

[@pahuldeepsingh4357]

By improving your focus through exercise, meditation and a good sleep routine, you generate an internal coherence that helps you absorb information effectively. Then testing yourself on that information strengthens the neural circuits and offsets the forgetting curve. Great Video Mr. Huberman.

[@deepanshusahu4174]

The best information I have come across about studying, learning, and memory.

[@CarlosAdrianAguirre-hp9fv]

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.

[@dashsmash2665]

Andrew, im a 16 year old high-school kid from the Netherlands, thank you, thank you so much for helping me with all your video's, i really think you made my life better, i owe you one man. I'll send in a donation once i have some money just so i can support the channel. I hope you live a long and pleasant life, regards Lluc

[@cyberWarrior7519]

You are not a kid, puberty is adulthood

[@outofcontextworld]

@@cyberWarrior7519 he's a kid

[@jennerzlistens1522]

I’m only halfway through this and every single point/element has already been SO HELPFUL!!! I love the interval quizzes 🤯

[@hubermanlab]

I like that term interval quizzes. Thank you.

[@jennerzlistens1522]

@@hubermanlabthank you!!!!

[@JoMHo-ty4tp]

Starting school at 40 this coming Monday.. thank you so much! This is much appreciated! 🙏🏼💕🙏🏼💕

[@antonin766]

Many thanks for the content! What I took from it: 1. Anchor your attention, so you can focus on what you study 2. Think about what you study rather than passively consume it 3. Consolidate the information by testing yourself often, taking breaks to think about it, and teaching it to others 4. Aquire mastery of the subject through this process You need to have a good sleep to remember what you learned. Use joga nidra (NSDR) to get some rest during the day. If you can't focus long enough, train it with mindfulness meditation. The goal of this whole process is to offset forgetting.

[@jonah.serrato]

I was told to watch this for a discussion post on academic foundation and successfulness and I'm very much a procrastinator, so I was not happy when I saw this podcast was an hour and forty minutes long. By the end I feel like I have the ambition to do better than how I'm already doing because now I have the knowledge to do it. Thank you Andrew!!!

[@MissMohz]

Thank you so much for this very timely piece! I’m a 60 yr. old undergrad student with ADHD here. Back in class after 30 years & struggling to stop going down so many rabbit holes when doing research.

[@viniciusnovaes6295]

Just like Goggins once said on Modern Wisdom Podcast, you're a very knowledgeable man. A lot of people will benefit from this episode. It's worth watching (at least) twice. Thank you very much! 👏👏👏 Vinícius from Brazil.

[@lauriecasey2102]

I'm 40 years old and going into the final year of a psychology degree next week. I've worried about my ability to retain information throughout the course but now realise now that my study methods have been passive. I'm looking forward to testing myself after each lecture, and Im going to use the aspirational component for topics that don't fully intrigue me. Thank you ❤

[@bhavesh4199]

This is the first time i have ever finished listening to any content as such; i have a major decisive entrance exam in like 130 days from now, and i will try my best to apply all these pointers into my studying; and with that been said i am off of this app. Hopefully, i would update this comment in 4 months from now stating how all of this helped me to perform at my best.

[@TheteaonGLP]

Love how I clicked on this thinking it was how to soak up more of your info. After all, at 43 I have lost 90 lbs in the last 9 months and as of my last DEXA scan I have gained 16.25 pounds of muscle and I credit EVERY POUND OF MUSCLE TO YOU AND GALPIN. Thank you sir! Effing GOAT! 🐐

[@radhikadesai5494]

@@TheteaonGLP that's great keep it up Last time I saw your comment you had lost 76 pounds in 6 months I'm on my weight loss journey as well. It's really inspiring to read about your journey my goal is to look healthy and fit on my 19th birthday in coming November Wish me luck

[@MsAldil]

What's Galpin?

[@valeriya.nizhnikova]

Thank you for putting the quality of our lives forward! I cannot say how much I respect and love what you do! THANK YOU a million times!

[@SerHuntsReviews]

Mondays morning are for learning!

[@Isaac_Ishmael]

your butt is for learning

[@asxhes]

i'm 17 years old and oh my fucking gosh andrew huberman i fucking love you this is the best video i've EVER watched the sheer amount of information you're just handing out for free is crazy to me thank you so much and god bless i will make sure to encorporate all these scientifically proven optimal methods to my daily life to aid in my studies

[@anitalamapachita]

Thanks a lot for this content! As a IT professional, I’m an eternal student; technology changes at vertiginously rates every year and us who have to work with it in a daily basis have got to learn at a very similar rhythm. Although I had no idea, I took a quite right approach for certification training: digest the training information, test my knowledge (Udemy has a vast amount of quizzes on those subjects) go back to the content I didn’t grasp correctly (I give myself one week of study between quizzes) test myself again. With that approach I’ve been able to obtain certifications faster, with better approval qualifications and also improved the retention of the content way better, being able to use the learned content for its original purpose and new ones (mastery, as the Dr. explained)

[@rudrakshsinghal788]

I don't know if you'll ever come across this comment, but this episode was a godsend for me. I am currently a student in one of the best institutes of my country, and I have been struggling with studies here since the beginning. I guess now I know what I have to do to get back up. Thanks a ton for the knowledge that you share with the world.

[@aminebouaita9202]

51:19 just marking this here as one of the key points of this lecture, many thanks Dr Huberman "When you take a test on the material you just viewed, you half the amount of forgetting that would normally occur"

[@Harshvyas-h9l]

First of all thanks for the podcast & time you devoted for us. Here is summary or crux of what have been taught during podcast : It is important to offset the natural process of forgetting the learning you made. How ? Voluntary Focus with alertness .Note that focus is limited but a renewable resource. Good night sleep before you work on the plan for next day Drink caffeine if required for alertness & most importantly do mindfulness meditation According to the data survey of toppers here are the points you should consider while studying : 1. Schedule your day to avoid distractions. Strictly followed the plan no matter what. 2. When studying for long hrs break those hours into session or subjects. 3. It is not absolutely right that the subject requires interest in it but importantly requires focus with alertness. 4. Long term aspiration & goals 5. Test yourself you prepared for the subject. 6. Try recalling not revising until necessary. 7.self testing much, is far better than learning a study material thrice .... Test yourself whether you are able to answer the questions asked in the test. It may happen sometimes that when you are testing yourself you don't find yourself up to mark, but this is an effective strategy in the long term . Keep practicing. Testing should be sake for learning what you study 8.gap effects, take pause of 10 mins in every 1 hrs study.

[@juanmanuelcarrillo7731]

I've been listening to this podcast for more than two years. Today, with this episode, I realized how much it has influenced my trajectory. Just wanted to express the sense of gratitude I am feeling now towards Andrew and the quality of his work. Being able to easily access academic sources through the show notes is just one of the signs that he really believes in what he does and cares about providing information to the consumer beyond the program.

[@jlnschumacher]

Not only are you teaching valuable lessons for life, you also articulate and express yourself so well that it is a joy to listen. Thank you so very much for your work Mr. Huberman.

[@EmmaAvoyan]

I will be sharing this episode with all my current and future students, thank you!

[@olgazavilohhina6854]

¡Hola Profe! Extremely relevant topic. Being a parent, I'm truly grateful to You for this episode, especially since another school year is about to start. Thank You for all Your hard work and care for all of us.

[@mxmus08]

Professor, you are an absolute gem. Thank you.

[@jissikaaldbai4775]

You have no idea how grateful we are for you Dr.Andrew. I’ve unlocked a whole new character just by listening to your podcast

[@dichja]

My teachers in class always told us to help our friends when they were struggling with some questions, highlighting that teaching your friends would help us more than it would to our friends. And one professor in uni also encouraged us to resolve each other's queries before finally reaching out to them as the last resort. This episode really reaffirms why.

[@mattjohner3392]

Hubes you've done it again. keep em coming 🙌

[@javiertaveras855]

Impeccable Timing for my Birthday today! Thank you Andrew for your insightful and helpful information that your provide much appreciated!!🙏🏾

[@hubermanlab]

Happy birthday!

[@javiertaveras5806]

@@hubermanlabthank you Andrew!!

[@yaseenathar1657]

Thank you Andrew Huberman and team for this video. This is the topic I really love to see

[@paulkatz3448]

I enjoyed your video. I'm a 73 y.o. retired Prosthodontist. Two years undergrad Cerritos Community College, two residencies in the V.A. after USC Dental School. I taught inorganic chemistry to 11th graders when in twelfth grade and ran study groups in organic and biology at Cerritos. Teaching I think after your podcast was a particularly good form of testing. There was a little endorphin rush as I struggled to search for different explanations that would work for classmates. There were also young ladies in the group which added to the endorphins. So I agree teaching reinforced learning. One learning technique that I always found helpful when learning new subjects ( human and oral histology at USC comes to mind) requires some discipline. I haven't seen this suggested but I always read the lecture topic in one or two texts prior to the lecture. This I now think put the lecture into somewhat of a testing mode in my brain. It helped me to follow and sometimes anticipate the slides and lecture. I could usually ask questions that the reading or lecture left unclear without embarrassing myself. Thanks again for your videos.

[@sunilbaghel5324]

Great session. The best parts are: 1 :case study on three groups 2: mediation techniques 3: Subjective questions are more useful than multiple choices 4: Self evaluation.

[@sunilbaghel5324]

Thanks to Jay Shetty, First time I watched you on purpose podcast by Jay Shetty

[@DesiPhilosopher748]

Dr. Huberman, if you are reading this, I wanted to thank you from the bottom of me heart for uploading such informative lectures. They have truly inspired me to become a better educator on KZbin. Lectures like yours give me the courage to impart long-form knowledge on Western philosophy, in Hindi, to my audience back here in India. We may be in different fields of study, but I extend my sincere gratitude to you for the inspiration.

[@malligaidentalacademy]

Dr Anuj Pachel has spoken in a concise way about this . Any Anuj fans ?

[@sebuktegin4403]

Anuj fan reporting

[@liz2125]

When the student is ready, the master shows up. 🙏🏾

[@Startstoploadresponse]

shotout to dejaru22

[@LoudStryfe]

I watch at least one of these a day just to learn new things and I feel like I'm in a college lab listening to a lecture but I actually thoroughly enjoy it. Thanks a lot for these Andrew!

[@MichaelBoudreaumusique]

Honestly, I think this is one of the most emotional and adrenaline-inducing episodes I've listened to. It resonates with the feedback I recently received from one of my teachers, who criticized my approach to practicing guitar as inefficient. At 36 years old, I decided to return to music school last year, and it can be painful to reflect on the possibility that I might have wasted a lot of time trying to reach certain goals throughout my life. Usually, I don't believe in the concept of wasted time because, even when we're off course from a specific goal, we're always learning something. While this mindset helps in avoiding paralysis by guilt or shame, over-relativizing it won't help me progress further. Each year, time seems to pass more quickly and becomes even more precious. One lifetime is certainly not enough to learn about everything that makes my eyes sparkle. So, thank you so much for providing a robust roadmap to make the most of this wonderful knowledge scattered across our life experiences.

[@sidneyloggins2487]

Studying for the Bar exam - this is invaluable.

[@saudigold50]

@sidneyloggins2487 / All best to you ⚖️✌🏼

[@sendroid4635]

How many cocktails you can down in an hour?

[@alvarojneto]

Wishing you success!

[@TheRealFervor]

1. Take tests(recap on what you’ve learned) - identify what you know, what you’ve learned that’s wrong and what you forgot while studying - Getting something wrong when testing helps to remember - research indicates to study once and test 2-4 times with smaller gaps between studying and testing. 2. 5-10 minutes of daily meditation, focus on breathing and retain that attention 3. Study 4hours per day in 2 sessions - Eliminate all distractions when studying, distance yourself from people 4. Have someone to teach what you’ve learned, to test and develop mastery.

[@swe_tam]

Bro post this when I needed the most

[@The_Dapper_Millennial]

I’m finishing my GED at 30 and going to college for the first time next year. This information is invaluable for me, as I’m sure it is for others. I cannot say thank you enough to you Andrew for sharing this info. Please, never stop.

[@BrokeNekiNeko]

This video came out the very week I started taking classes in Korean, and I'm really determined to become fluent. You're totally my best life coach, amazing advice as always Andrew, 감사합니다 😂!!

[@DMegbryan]

Will you start posting a quiz with answers at the end of every podcast from now on? That would be very helpful, especially for those 3-4h podcasts!

[@AshwinSreeram2006]

Is music a distraction or does it help learning and focus as I've seen many people do it ? Thank you for the amazing episode as always.

[@dmonk19]

I could only imagine how much of research and backend work must have gone in the making of this video. You work so damn hard and that madness to cover the subject in the maximum of details while keeping it simple for the people who are not the subject matter expert...it is the job of a great teacher to reach the most of the complex topic enjoyable.. I am grateful to you. N glad i listen to your podcasts.

[@katie1315]

After 10 years, I decided to go back to college this semester. God bless you for this podcast 🙏🏼

[@GS-ff5dd]

its a joy to see how Huberman lights up when going through the way he tested his class material. this is something only people who loves learning appreciate

[@ezl6307]

Video starts 7:26

[@JoeMama-d8m]

Thank you so much bro

[@nperez7401]

Thank you !

[@TheActionj864]

After watching this I became fluent in Japanese just by reading the menu while ordering hibachi.

[@Npclearner]

Where is the summary guy

[@betteskeet1127]

He’s testing himself three times before summarizing….. 🤷‍♀️

[@IsabelPalmavlogs]

You gotta listen man

[@Npclearner]

@@IsabelPalmavlogs I listened to the whole podcast, but I want to revise the key concepts and protocols again and again, in the others videos there's always a guy who comments the summary so I take a screenshot

[@IsabelPalmavlogs]

@@Npclearner Just become that guy (would be on theme with the video) haha

[@Npclearner]

@@IsabelPalmavlogs I could try perhaps 😅

[@emadfrhng]

mr huberman thank you i just finished this podcast and now i realised that i can learn way better by just learning features in this video

[@voiceofparliament1760]

I was depressed and was fighting to sleep ,my partner was not happy with my activity and doctor advised me to take tablet ,i was in situation to end my life,after this all a new hope appeared in my mind ,was i called it as magic that need to do something for my kids and started to do meditation and exercise help me to recover from my past and today happy with my family 🙏 ,thank you so much for creating this types of magical content through the motto to create a new hope to do better in life by learning a new 💡 ideas

[@science_in_stilettos]

Anki & Sketchy Medical have been life savers in my undergrad !

[@madhusudan3467]

6:50 skip ads

[@Linhkinhbrods]

my lazy ass is looking for the summary of the contents

[@StrivingAndThriving]

Search for a summary for this video. It's already there on yt . Else i will make a summary in a month

[@HarringtonKyle]

Or copy the link to this video into Google Gemini and it will summarize it for you. An interactive summary if you will.

[@tejasveesingh2428]

Kick your ass, and you will see that the laziness is gone 😂😂

[@danclark2013]

I just started my MBA program and boy is there a lot of reading. This came at the perfect time (as do all of your episodes). You’re the best, Dr. Huberman!

[@sarahd8920]

Coming back to write this comment! This video transformed the way I study and I graduated years ago. I forgot how to study and as an IT professional upskilling is always a priority but I can’t seem to retain any new information. So after learning anything new I ask chatgpt to make me a quiz with a mix of multiple choice questions and long answer questions and then grade me once I’m done as well as explain why my answer is right/wrong. BEST hack in the world imo

[@shaileshhiremath4819]

Summary or Keyword of this entire video : self test after studying. ❤

[@nickteune1210]

Use challenging materials to study

[@maybeChrist777]

Very interesting.

[@MamadousaidouDiallo-to2sx]

I was striving for such an information, to boost my studies at the next level I came across this channel for a reason...

[@ghazalehr7284]

Back then, I was a top student, but unfortunately after having an academic down fall, it took me years to be able trusting myself that I can be successful at academia! Now, I want to try hard and study as best as I can, so that I can get into my favorite PhD program in a top university such as Cambridge! This video really helped me a lot to take notes, and use it for achieving my goals! Thank you dear Andrew♡

[@k-drop6750]

In Islam we mediate 5 times a day! Islam already provides for us everything we need as humans! Isn’t that beautiful

[@yazan2025]

Alhamdullah 🤲🏻