Optimal Protocols for Studying & Learning

In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying. By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information. Access the full show notes for this episode: https://www.hubermanlab.com/episode/optimal-protocols-for-studying-learning Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science #Learning Disclaimer: https://www.hubermanlab.com/disclaimer

Andrew Hubermanhost

Aug 25, 20241h 41mWatch on YouTube ↗

WHAT IT’S REALLY ABOUT

Test Yourself First: Huberman’s Science-Backed Blueprint For Lasting Learning

Andrew Huberman outlines evidence-based protocols for studying and learning that largely contradict common intuition and popular “learning styles” myths.
He explains that effective learning is mostly about offsetting the brain’s natural tendency to forget, through focused engagement, high-quality sleep, and, above all, frequent self-testing.
Drawing on more than a century of research, Huberman shows that testing is not just an evaluation tool but the most powerful method for strengthening memory and building mastery of any skill or knowledge domain.
He also highlights supporting practices like structured study schedules, distraction-free sessions, meditation to enhance focus, non-sleep deep rest, emotional salience, and interleaving to further amplify neuroplasticity.

IDEAS WORTH REMEMBERING

5 ideas

Think of studying as offsetting forgetting, not just acquiring information.

Huberman reframes learning as a process of inoculating against forgetting: the brain naturally discards most new information unless we intervene. Effective learning protocols aim to slow or prevent that forgetting curve through strategically timed behaviors like testing, sleep, and focused review, rather than simply increasing exposure or rereading.

Self-testing shortly after learning can cut forgetting by about 50%.

Across domains—language, music, math, motor skills—studies show that reading or hearing material once and then testing yourself on it soon after leads to far better long-term retention than rereading multiple times. Even a single test taken soon after exposure can halve the amount of information forgotten compared to no test, with effects lasting months to a year.

Testing is a learning tool, not just an evaluation tool.

Repeated studies comparing groups that study repeatedly vs. those that study once and then take multiple tests show that final exam performance is best in those who are tested the most, even if they felt less confident. Open-ended or short-answer questions that force recall, rather than recognition (as in multiple choice), drive the deepest encoding and mastery.

High-quality sleep and NSDR are non-negotiable for consolidating learning.

The structural brain changes that underlie learning (strengthening and weakening of synaptic connections) occur mainly during sleep—especially REM—and sleep the first night after learning is particularly critical. When sleep is suboptimal, non-sleep deep rest (NSDR/yoga nidra) sessions of 10–20 minutes can restore mental vigor and enhance plasticity, making your study sessions more effective.

Train your focus like a muscle using brief daily meditation or perceptual drills.

Because neuroplasticity requires focused attention and alertness, Huberman recommends 5–10 minutes a day of simple mindfulness (breath-focus) or visual fixation exercises. Repeatedly noticing mind-wandering and bringing attention back strengthens neural circuits for focus, improving study quality regardless of whether you have ADHD or simply struggle with distraction.

WORDS WORTH SAVING

5 quotes

The best way to study and learn is to access components of your memory systems that offset forgetting.

— Andrew Huberman

Testing is not just a way of evaluating what knowledge you've acquired. It also turns out to be the best tool for offsetting forgetting of any kind.

— Andrew Huberman

Effort is the cornerstone of learning.

— Andrew Huberman

When you read and reread material, you think you've learned the material. But actually, you haven't learned it at all compared to people that are exposed to the material and then take tests on the material.

— Andrew Huberman

If I had just known that testing myself on material that I wanted to remember rather than reading it over and over would halve the amount of forgetting, I definitely would have saved myself a lot of time.

— Andrew Huberman

Neuroplasticity and the biological basis of learning and memoryTesting as a primary tool for studying and offsetting forgettingOptimal study habits and time-structuring of high-performing studentsThe roles of focus, attention, sleep, and NSDR in consolidationMyths about learning styles versus what the data actually showEmotion, story, and neuromodulators (epinephrine, etc.) in memory formationInterleaving, gap effects, and practical protocols for self-directed learning

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