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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.\xa0\nI 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\u2019s 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.\nBy 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.\nAccess the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.\nAndrew's New Book\nProtocols: An Operating Manual for the Human Body: https://protocolsbook.com\nThank you to our sponsors\nAG1: https://drinkag1.com/huberman\xa0\nEight Sleep: https://eightsleep.com/huberman\xa0\nBetterHelp: https://betterhelp.com/huberman\xa0\nWaking Up: https://wakingup.com/huberman\xa0\nLMNT: https://drinklmnt.com/huberman\xa0\nTimestamps\n00:00:00 Improve Studying & Learning\n00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up\n00:06:45 Offsetting Forgetting\n00:08:22 Learning & Neuroplasticity\n00:13:06 Periodic Testing\n00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement\n00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise\n00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)\n00:28:29 Tools: Study Habits of Successful Students\n00:36:21 Sponsor: AG1\n00:37:33 Studying & Aspiration Goals; Challenging Material\n00:42:54 Tool: Testing as a Learning Tool\n00:48:23 Self-Testing, Repeated Testing\n00:55:29 Testing Yourself & Knowledge Gaps\n01:01:11 Sponsor: LMNT\n01:02:23 New Material & Self-Test Timing\n01:07:21 Familiarity vs Mastery\n01:10:55 Self-Testing & Offsetting Forgetting\n01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions\n01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation\n01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine\n01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity\n01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter\nDisclaimer