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

[@Xtremefox7]

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

[@Rootedcalmco]

That is an amazing idea I love chatgpt

[@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.

[@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!

[@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! 🤗

[@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

[@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. 🙏🙏🙏🙏🙏🙏🙏🙏

[@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?

[@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

[@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

[@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)

[@JamesMasker]

Hidden Time Wealth blew my mind. I’ve shared it with friends, and they’re all amazed at how much more productive they've become.

[@shriramkumar1589]

Hiii

[@uygygog]

Botted comment. Don't google this and report the comment. It's a scam!!!

[@latesk8er]

I looked this up and its the most ridiculous thing ever.

[@ugs2212]

Q😅😅​@@uygygog❤

[@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.

[@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!!

[@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.

[@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.

[@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?

[@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!

[@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.

[@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.

[@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 ❤

[@Lena_Margo]

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.

[@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!

[@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!

[@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.

[@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!!!!

[@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!!!

[@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 !

[@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.

[@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.

[@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.

[@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.

[@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!

[@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. 🙏🏼

[@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!

[@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

[@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.

[@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.

[@IntheBayCA]

👏👏👏👏 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 😊

[@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.

[@JoMHo-ty4tp]

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

[@margot5003]

Huberman, you are the best discovery in my life! Since I met your podcast a while ago, my life has improved in a lot of ways! I’m from Brazil and I’m really grateful for your existence! I started doing the 13 min meditation and I noticed improvement in my focus, and also I’m doing yoga nidra every night before sleeping. I’m a student, and these latest content was everything I needed to know for improve my learning, thank you, thank you so much for helping us!❤ oh, I also want to thank you for always explaining the meaning of technical terms, specially when you have guests, it’s really thoughtful of you! for a foreigner like me, it helps me understand much better your powerful content!

[@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"

[@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.

[@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.

[@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...

[@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

[@Sree.Krishna.S]

Thanks for this Dr Huberman! As a student, I feel lucky to have you teach me, and the lucky others who also discovered your channel, all these useful things! Can't wait to start employing these Protocols, and also, can't wait for Protocols! (I want the hardcover but idk why it says unavailable, so I'm waiting to pre-order) The following is me testing myself after just finishing this video: - Mindfulness meditiation 10-20 mins a day where you keep getting your focus back to your breath, or/and open eye focus retention - NSDRs at some point in the day - A good amount of sleep (especially on the first night of exposure to the material) - Testing: Immediately after learning a topic for offseting most of the forgetful stuff (i forgot the term), frequently test yourself and just let the info play in your mind. Short and long answer questions that make you delve deep into it are better than mcqs. - Pauses while consuming knowledgable content to let the hypothalamus (i think thats the part of the brain, edit: it was Hippocampus lol) play it at a rapid speed 20-30 times. - What good students do, and what i will/am going to do: Schedule time to study, offset distractions and tell others that im going offline and to not disturb me, and teach the content to others in my course. Next, I'm going to delve into your sleep series as I'm really having problems in that area, and like you mentioned, its worth the time and effort to get our sleep straight. I'm having a hard time going to sleep at night as my brain is constantly thinking, and alert, i overthink about things a lot, and i mean REALLY overthink.. I am sure your sleep videos will help me.[I saw a lot of ur vids (the david goggins one as soon as it released, i will never forget the anterior mid-cingulate cortex, the more you do things you dont like to do, the more easier it gets for you to do things like that...) some time ago and i am really interested in them but I have been busy with studies, but leave all of that, i love your vids and anyone who gets to watch them are lucky. I remember a few of the sleep tips like the early morning sunlight for the cortisol, but Its been a while and i think you have 2 or 3 videos for sleep, so I'm going to make time to watch them asap. Thank you for what you do, genuinly.. You're making a big difference in our lives.

[@EmmaAvoyan]

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

[@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.

[@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?

[@tajwarjamil6186]

In less than 15 hours I will have a physics exam on mechanics and I'm so ill-prepaeed due to a long list of reasons but one thing I have taken from this episode is the genuine beauty and benefits of self testing, you often hear about self testing but i think now i have a more deeper understanding. Thank you Mr Huberman for making this podcast, you came in clutch when currently I'm in my exam season. May you prosper.

[@mxmus08]

Professor, you are an absolute gem. Thank you.

[@samueljackson-w2p]

Starting my final class of my Applied Neuroscience master's degree in a few days, this is extremely helpful. I switched my degree to Neuroscience because of how much I enjoyed learning from your podcast and I absolutely love it. Thank you so much for the impact you have had on me and so many others.

[@SerHuntsReviews]

Mondays morning are for learning!

[@Isaac_Ishmael]

your butt is for learning

[@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

[@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.

[@MirelaDimitrova]

I can not imagine my driving to and back from work without these meaningful episodes! Please accept my gratitude for your efforts & shared knowledge in such an easy and clear way! I never miss to share your gift with others!

[@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.

[@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.

[@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!!

[@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

[@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

[@cyberyousef7519]

You are not a kid, puberty is adulthood

[@outofcontextworld]

@@cyberyousef7519 he's a kid

[@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.

[@yaseenathar1657]

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

[@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 😂!!

[@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.

[@anonymousengineer9028]

man i can't stop listening to Dr Andrew he's the best in this field and i love listen to all of these podcasts and taking notes thank you so much just i want to express my gratitude

[@malligaidentalacademy]

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

[@sebuktegin4403]

Anuj fan reporting

[@Real_David_Joseph]

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.

[@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.

[@imanearaar7428]

If you're reading this Professor Andrew I'd like to thank you so much for all your podcasts, as a medical student I really enjoy listening to them , thank you for all your efforts !we all appreciate it

[@liz2125]

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

[@Startstoploadresponse]

shotout to dejaru22

[@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!

[@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.

[@jahnavipandey3180]

Mr. huberman, the best part about youtube is you. All the videos are highly informative, I have found them truly transformative. Thanks Mr.huberman for your efforts.

[@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!

[@katie1315]

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

[@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!

[@SkyFitTalk]

I'm truly grateful for the way you've made science so accessible and easy to understand. You not only educate but also inspire curiosity and a deeper love for learning… 🙏🙏

[@juliusczarnecki3992]

god tier timing to drop this right as school starts

[@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♡

[@mattjohner3392]

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

[@Learner-Y3ti]

Dr. Huberman, I have learnt a lot about learning. You have my heartfelt thanks for making it easier for us all.

[@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 😅

[@foodmom6477]

Ohhhh I’ve been a listener since the beginning, just so fortunate my your podcast came across my page in those early days. I have sent several episodes to my highschoolers who are now college students and this one has been sent to them and a friend. I’m now listening a second time so that I can put my coaching skills to work to help them as college freshman. Thank you Andrew for all of your information. You’ve really made a difference. So much so, that my husband who is a physician in rural Texas is now doing a simple medical series via a local radio station using many of the ideas that you have taught him in order to educate individuals who are not well educated in current science, science news and medical news.

[@science_in_stilettos]

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

[@ceciliad.9860]

Thank you for all this information. I am a Biology teacher and this is all incredibly helpful! "Testing as a form of studying." I will pass this information on to my students as the new school year begins. The timing is perfect! Often struggling students don't know how to study and this will help them understand why I test them often. THANK YOU!!!

[@ezl6307]

Video starts 7:26

[@JoeMama-d8m]

Thank you so much bro

[@nperez7401]

Thank you !

[@LinhPham-qw6xr]

Hi Andrew, I started listening to a few episodes of your podcast, and they provided SO MUCH INCREDIBLE knowledge that I wish knowing earlier, like this one. My husband is a big fan of you and he got me into this. We can't thank you enough for bringing the knowledge to general population and changing/improving so many lives. Sir, what you have been doing is so generous, incredible, and kind. Forever grateful to you! Greetings from Finland,

[@TheActionj864]

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

[@rmw273]

Andrew, I never have enough of your videos. Thank you so much for making so many lives better, including mine and my children’s. I am very grateful to have found your video by accident last year. Thank you again and again

[@swe_tam]

Bro post this when I needed the most

[@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

[@shaileshhiremath4819]

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

[@KaitlinFaughnan]

Thank you for sharing this Dr. Huberman. As a college professor at two institutions and a lifetime learner myself, this information is invaluable and also presented in a way that is easily accessible by all. I have shared this episode with all my students this fall and will do so in future semesters as well. I hope they benefit from it as I have. Your podcast provides so much valuable and actionable information for life in general; thank you so much for sharing with anyone willing to listen. It is important work!

[@nickteune1210]

Use challenging materials to study