What is the optimal learning protocol?

The optimal learning protocol proposed by Andrew Huberman involves a multi-step approach to effectively acquire new skills, both cognitive and motor:

1. Calm and Focused Learning: Start with a calm and focused state during the learning phase to absorb new information or skills.
2. Spike in Adrenaline: After learning, induce a spike in adrenaline using methods like cold exposure or specific breathing techniques.
3. Non-Sleep Deep Rest (NSDR): Following the adrenaline spike, engage in a short period of NSDR, which could be a light nap or relaxation protocol, to consolidate the learned material.
4. Optimized Sleep: Ensure good quality sleep on the night of learning and ideally the following night to further enhance memory and skill integration.

This protocol highlights the importance of timing and physiological states in maximizing learning effectiveness. It specifically counters the common approach of trying to maintain high alertness with stimulants like caffeine or nootropics during learning. Instead, these should be used strategically post-learning to create beneficial stress responses that aid in memory consolidation 1.

Additionally, Andrew Huberman emphasizes the importance of error-making during learning. A balance where approximately 85% of attempts are successful and 15% are errors is optimal for skill acquisition. This ratio helps maintain a productive level of challenge and engagement without overwhelming the learner 2.