Best learning protocol

An optimal learning protocol as discussed by Andrew Huberman involves a few key steps:

1. Calm and Focused Learning: Be calm and focused when acquiring new information, either cognitive or motor skills.
2. Adrenaline Spike After Learning: Spike adrenaline immediately after the learning episode through methods such as cold exposure, breathing techniques, or even consuming caffeine—provided it is done safely and under guidance if necessary 1.
3. Non-Sleep Deep Rest (NSDR): After spiking adrenaline, engage in non-sleep deep rest (NSDR) or take brief naps. This helps the brain to consolidate and process the newly learned information. It is not necessary to perform NSDR immediately after learning but can be delayed by an hour or more 2.
4. Quality Sleep: Optimize sleep later that night and subsequent nights to allow for the strengthening of neural circuits involved in the learning process 3.
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     1

     Cold for Learning

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     2

     Learning and Memory

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     3

     Learning Protocols Explained

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     4

     Mastering Neuroplasticity

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     5

     Embracing Errors

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It is highlighted that neural plasticity, which is the basis for learning, occurs during sleep and non-sleep deep rest, reinforcing the learned material and facilitating changes in the brain circuits 4.

Additionally, making errors during learning is useful for increasing neuroplasticity because it queues up the brain to be more alert and focused on subsequent attempts. The recommended rate of errors for optimal learning is to aim for a success rate of about 85%, which means making errors roughly 15% of the time during practice or learning tasks 5.

Incorporating these steps into a learning routine can create an environment that's conducive for both acquiring and retaining new knowledge or skills.