In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.
I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.
By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Andrew's New Book
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Improve Studying & Learning
00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:45 Offsetting Forgetting
00:08:22 Learning & Neuroplasticity
00:13:06 Periodic Testing
00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement
00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise
00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)
00:28:29 Tools: Study Habits of Successful Students
00:36:21 Sponsor: AG1
00:37:33 Studying & Aspiration Goals; Challenging Material
00:42:54 Tool: Testing as a Learning Tool
00:48:23 Self-Testing, Repeated Testing
00:55:29 Testing Yourself & Knowledge Gaps
01:01:11 Sponsor: LMNT
01:02:23 New Material & Self-Test Timing
01:07:21 Familiarity vs Mastery
01:10:55 Self-Testing & Offsetting Forgetting
01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions
01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation
01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine
01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity
01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer
This is an unofficial transcript meant for reference. Accuracy is not guaranteed.
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we are discussing how to study and learn. That is, what the scientific data say is the best way to study in order to remember information and to be able to use that information effectively in different areas of your life. So for those of you that are still in school,
any stage of school, today's discussion will be very useful for you. However, even if you are not formally enrolled in any kind of school at the moment, today's discussion will also be extremely effective for you to be able to study and learn better information from say, the internet.
Or podcasts or any area of your life where you are seeking to learn and use new knowledge.
Most important things that you're going to learn today is that learning, that is the best learning practices are not intuitive. So before we dive in, keep
In mind that whatever you believe about how best to learn for you is probably incorrect. And I confess this was humbling for me as well when I started to dive into this literature because as somebody who was a student for many years and in some sense still considers himself a student of science and health information because of this podcast and certainly as somebody who still teaches university courses, both to medical students and graduate students and to undergraduate students at Stanford, I thought I understood the whole teaching and learning process, but I too learned that it is any.
But intuitive. In fact, most of what we believe about the best ways to study are absolutely false. Fortunately, today you will learn the best ways to study. Turns out there's a rich literature on this, dating back well over a hundred years, and the data are absolutely fascinating and incredibly actionable. It's incredibly interesting how the fields of education, the fields of psychology and the fields of neuroscience have now come together to define the optimal strategies to study and learn. Before we begin, I'd like to...
That this podcast is separate from my teaching research roles at Stanford. It is however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Eight Sleep. Eight Sleep makes smart mattress covers with cooling, heating and sleep tracking capacity. I've spoken many times before on this podcast about the critical need to get sleep, both enough sleep and enough quality sleep. Now, one of the key things to getting a great night's sleep is that your body temperature actually has to drop by about one to three degrees in order for you to fall and stay deeply asleep. And to wake up feeling refreshed, your body temperature actually has to increase by about one to three degrees. One of the best ways to ensure all of that happens is to control the temperature of your sleeping environment. And with Eight Sleep, it's very easy to do that. You program the temperature that you want
the beginning, middle and the end of the night. And that's the temperature that you're going to sleep at. And it will track your sleep. It tells you how much slow wave sleep you're getting, how much rapid eye movement sleep you're getting, which is critical. And all of that also helps you dial in the exact parameters you need in order to get the best possible night's sleep for you. I've been sleeping on an Eight Sleep mattress cover for well over three years now and it has completely transformed my sleep for the better. Eight Sleep recently launched their newest generation pod cover, the Pod4 Ultra. The Pod4 Ultra cover has improved cooling and heating capacity, higher fidelity sleep tracking technology. And the Pod4 cover has snoring detection that will automatically lift your head a few degrees to improve airflow and stop your snoring. If you'd like to try an Eight Sleep mattress cover, you can go to eightsleep.com/huberman to save $350 off their Pod4 Ultra. Eight Sleep currently ships to.
USA, Canada, UK, select countries in the EU and Australia. Again, that's 8sleep.com/huberman. Today's episode is also brought to us by BetterHelp. BetterHelp offers professional therapy with a licensed therapist carried out entirely online. I've been doing weekly therapy for well over 30 years. Initially I didn't have a choice.
Is a condition of being allowed to stay in school. But pretty soon I realized that therapy is an extremely important component to overall health.
To view this and other transcripts, as well as support the generation of new transcripts,
please subscribe.