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. 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
Full Episode
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, this could be 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.
Now, one of the 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 anything 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 100 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 emphasize 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.
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