Optimal Protocols for Studying & Learning

At a Glance

• Testing is an effective learning tool - “testing is not just a tool for evaluating our knowledge, but rather a tool for evaluating and reinforcing and building our knowledge.” Testing is highlighted as a key method for retaining information and offsetting forgetting.

• Self-testing is more effective than re-reading - “reading and rereading material is far less effective than reading material and then thinking about that material, testing yourself on that material.” The importance of self-testing over passive re-reading is emphasized for better retention and accuracy of recall.

• Challenging studying is most effective - “studying that feels challenging is the most effective.” The idea that challenging studying leads to better learning outcomes is discussed, contrary to the desire for easy, effortless learning.

• Importance of effort in learning - “we’ve known for hundreds, if not thousands of years, that effort is the cornerstone of learning.” The significance of putting effort into learning and studying is highlighted as a fundamental aspect of the learning process.

What to Do

• Testing is an excellent tool for studying, not just for evaluating knowledge - Testing helps reinforce and build knowledge, offset forgetting, and is aligned with neuroplasticity.

• Challenging information with little anecdotes can enhance learning - Interleaving challenging information with easier material can help with retention and understanding.

• Emotional emphasis on material can improve memory - Emotionally laden experiences are remembered more durably, so adding emotional salience to material can aid in memory retention.

• Isolating, studying alone, and teaching others in the same course are effective study habits - Setting aside time to study, limiting distractions, and teaching others can improve focus and retention of information.

• Incorporate non-sleep deep rest (NSDR) to enhance neuroplasticity - NSDR, such as yoga nidra, can help restore mental and physical vigor, especially if sleep is lacking, to enhance neuroplasticity.

What to Get

• Tests - To build knowledge, retain information, and offset forgetting.

• Quizzes - To help remember information and avoid having to listen to it repeatedly.

• Visual Target - To improve focus and attention through mindfulness meditation.

• Open-ended Questions - To test oneself on material for better mastery and retention.

Summary

The latest episode of the Huberman Lab podcast focuses on the importance of testing as a tool for studying and learning. The conversation emphasizes that testing is not just a means to an end, but rather a way to evaluate and reinforce knowledge. This reframing of testing can be particularly helpful for students looking to improve their study habits.

The hosts discuss how testing can be applied in various ways, such as self-testing, testing others, or using testing as a tool to probe what one knows and doesn’t know. They also highlight the connection between testing and neuroplasticity, suggesting that regular testing can help offset the forgetting process that naturally occurs over time.

One of the most interesting points made during the episode is the idea that testing can be used freely and covertly in various contexts, including both formal educational settings and personal learning endeavors. This perspective encourages listeners to view testing as a flexible tool for improving knowledge and skills, rather than just a strict requirement for academic success.

The conversation also touches on the importance of lifelong learning and seeking out new knowledge. The hosts invite listeners to consider applying the principles discussed in the episode to their own pursuit of knowledge and skills, whether it be through self-testing or testing others. They also encourage listeners to support the podcast by subscribing to its YouTube channel, following it on Spotify and Apple, leaving a review, and engaging with the content through comments.

Finally, the episode ends with an announcement about a new book by the host, “Protocols: An Operating Manual for the Human Body.” This book provides readers with evidence-based protocols for improving sleep, exercise, stress control, focus, and motivation. The podcast invites listeners to pre-order the book at protocolsbook.com and learn more about the host’s other online resources, including a neural network newsletter that offers zero-cost access to scientific protocols and knowledge.