protocol for learning faster long term memmory

Andrew Huberman has proposed several methods to learn faster and retain information in long-term memory:

• Intense Focus on Learning: You should focus intensely on the material you are trying to learn. Though it is not necessary to nap immediately after learning, if you aim to optimize memory, learning should be followed at some point by sleep, napping, or non-sleep deep rest (NSDR) to allow for the reconfiguration and strengthening of neural circuits 1.

• Deep Sleep and Naps: Deep sleep plays a critical role in reinforcing learning and promoting neuroplasticity. It's beneficial to have focus bouts of around 90 minutes, which, if followed by proper sleep, can lead to the strengthening of the learned neural circuits 2.


• Spacing Effect: The spacing effect involves taking 10-second rest periods during learning, which can exponentially increase the number of repetitions and consolidation of the material learned. This should be followed by a 20-minute nap or decompression period to enhance learning further 3.


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    Learning and Memory

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    Mastering Neuroplasticity

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    Maximizing Learning Potential

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    Exercise and Learning

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• Exercise After Learning: Physically exercising after a learning bout, especially exercise that significantly increases adrenaline, can improve learning and memory. This is based on the activation of blood flow and the osteocalcin-bone-brain axis and pertains to exercise that challenges you enough to push through discomfort 4.

To summarize, a learning protocol according to Dr. Huberman would involve intense focus on learning material coupled with periods of sleep or rest to strengthen brain circuits, utilizing the spacing effect for repetition, and timing exercise to enhance the learning and memory process.

Andrew Huberman points out that memory and recall for material read on a smartphone are significantly lower than when reading from a printed page. In a study he refers to, it was shown that a particular type of breathing called physiological sighs, which are important for learning and oxygenating the brain, was suppressed when participants read on smartphones. This contrasts with reading from paper, where physiological sighs were not suppressed 1.

Reading on smartphones also negatively impacts comprehension compared to reading on paper. The study mentioned found that while normal breathing patterns did not differ between reading mediums, physiological sighs crucial for oxygen flow to the brain and proper brain function were less frequent when reading on a smartphone 2.

To counteract these effects while reading on digital devices, Dr. Huberman suggests deliberately engaging in physiological sighs every five minutes or so and, if possible, reading important materials from printed sources or on a larger screen, thereby widening the visual window, which has been shown to improve learning and focus 3.

In another aspect, Dr. Huberman stresses the potency of writing things out by hand. He emphasizes how writing with pen or pencil engages the nervous system differently than typing into a phone and is a highly effective method for embedding knowledge into our nervous system. This is an additional way to solidify learning and boost long-term retention, applicable especially during the process of goal setting or mastering new content 4.

Bringing all of this information together:

• Read from printed material for better memory retention and understanding.
• Engage in physiological sighs to ensure proper respiration, which is key for learning when reading on digital devices.
• Consider writing out information by hand to more effectively embed knowledge in the brain.
• Remind yourself to breathe deeply and take breaks to enhance focus and learning when using digital devices.