What are the best ways to learn?


There are several methods that Dr. Andrew Huberman recommends for effective learning:

  1. Neuroplasticity-Boosting Techniques: Engage in precise 90-minute learning sessions with breaks in between to enhance neuroplasticity. This is critical for focusing attention and consolidating memory. Ensure that you devote your best period of focus to learning rather than other tasks that are less beneficial 1.

  2. Ultradian Cycles: Understand and utilize your 90-minute ultradian cycles for optimized learning and productivity. Recognizing when you are most focused and motivated throughout the day can improve engagement in learning and creative thinking 2.

  3. Rest and Learning: Incorporate rest periods within your learning. Recent studies have demonstrated that brief rest periods interspersed with periods of learning can significantly improve the acquisition and retention of new information 3.

    Boosting Neuroplasticity

    Andrew Huberman shares tips on how to improve focus and learning by anchoring in mechanisms that boost neuroplasticity. He suggests engaging in 90-minute learning bouts and taking breaks in between to accelerate the rate of neuroplasticity. He also encourages listeners to ask themselves if they are devoting their best period of focus to learning or to other activities that don't serve them well.

    Huberman Lab

    How to Focus to Change Your Brain | Huberman Lab Podcast #6
  4. Embracing Errors: Making mistakes during learning is critical, as it opportunity for plasticity and skill improvement. Allocate time for practice, aim to perform as many repetitions as possible, and recognize that making errors frequently within the same session increases attention to the necessary sensorimotor events 4.

  5. Repetition and Errors for Neuroplasticity: Accelerate neuroplasticity by performing tasks repetitively and making errors within 7-30 minute learning bouts. Learning cycles can be advantageous for tapping into neuroplasticity 5.

  6. Enhanced Learning Strategies: To optimize learning, consider a 90-minute concentrated learning period, followed by activities that can cause a cortisol response like a cold shower, breathing exercises, or intense physical exercise. Then, a period of non-sleep deep rest (NSDR) is beneficial, and finally, ensure a good night's sleep 6.

These strategies highlight the importance of focused attention, deliberate practice with mistakes, rest, and aligning learning with your body's natural rhythms for the best outcomes.