How to retain anything we study

To retain what you study, several effective strategies are recommended by Andrew Huberman:

1. Internal Listening: Engage in sub-vocalization when reading. This involves listening to the words you're reading in your head, akin to a silent internal dialogue. It's natural and enhances memory retention since the brain activates premotor circuits just shy of actual speaking 1.

2. Manage Stress Levels: Acute increases in adrenaline improve learning, while chronic stress (constant high levels of adrenaline and cortisol) suppresses it. Therefore, remain calm and alert during study sessions, and spike adrenaline after learning to reinforce memory 2.

3. Use Sauna or Stressful Environments: Mild stressors like using a sauna can enhance learning and memory retention by releasing norepinephrine. This semi-stressful state optimizes memory formation, as evidenced by studies on the relationship between stress and memory 3.

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     1

     Reading and Retention

     00:58:46
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     2

     Adrenaline and Learning

     01:12:36
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     3

     Sauna and Memory

     02:17:44

These techniques help by maintaining a balance between stress and relaxation, ensuring efficient encoding and retention of information.