Emma :)
Member
We know studying effectively involves much more than just
reading information
, but how to we maximize the efficiency in learning?
First, you need to create a
distinct environment.
Somewhere your use exclusively for studying. A library, a separate account on your computer, anything your brain can associate with deep learning.
If you already know a bit about the topic, right it all down on a piece of paper. This activates neural networks relevant to the topic. In other words, giving something for new information to "stick" to.
You CANNOT begin studying unless your fully hydrated, even slight dehydration causes cognitive impairment. Another large toll on memory reclamation is
cortisol.
Which significantly decreases your brains ability to recall and internalize information. If your stressed in anyway, I recommend consuming 100-200mg of L-Theanine (mogs ashwaghanda for acute effectiveness and optimization). This compound is also shown to increase alpha brain waves and improve neural function along with the decrease in cortisol. Advanced nootropics aside, if your not on any serious stimulants (aderall, ritalin, etc.) These all do essentially the same thing, increase dopamine + seratonin to increase the reward pathway. I recommend starting with moderate doses of caffeine combined with L-Theanine. Specifically in 1 1:2 (caffeine to L theanine) ratio. Im not going to go deep into the pharmacology of this topic, but essentially you want some sort of dopaminergic signaling compound for optimal performance (caffeine, or stronger substances). Keep your stimulant doses to the minimum, because it WILL impair sleep even if taken mid-day. Listing to good, enjoyable instrumental music can also improve your dopamine signaling improving memory internalization. Combine this with proper pharmacology and you will be unstoppable.
Sleep is so incredibly important for memory consolidation at night, just going from 7-8 hours to 8-9 hour can consistently improve cognitive performance. Do NOT sacrifice large margins of sleep to cram more studying. Studies have shown that just one night of impaired sleep can improve reaction speed and cognitive function greater that alcohol. Ill keep sleep optimization short: Magnesium Biglycinate 400-500mg before bed, no meals 2-3 hours before sleep, and limit blue light exposure extensively. Take a hot shower as-well, and only use melatonin if absolutely necessary (will cause issues if you become dependent). Thats it.
For intense studying session, use the
50/10
rule. Study intensely for a 50 minute period, then take a break for 10. This aligns directly with the brains ultradian rythim. After 50 minutes, attention
will
plummet. Take a 10 minute break (do not scroll or use social media, it will spike your dopamine and cause suboptimal consolidation and performance). Dont push through the 50 minute park, its a waste of time. Close the book, or look away from the screen and recall the information verbally or in your head (depending on the topic). This initiates the active recall engine, dont look back at your studies until you've completely hit a wall. Im sure you have seen the hype around "active recall" and its scientifically backed. This is the purest form of it. Another method to utilize is interleaving, or the "pattern disrupter". Switch sub-topics every 50 minute blocks to train your mind to problem solve in context, deepening neural traces.
Here is the
critical
step. After your done studying information, use the 10 minute "no input rule" otherwise known as wakeful resting. Don't scroll on your phone or engage in new activity, its time to play back recent memories sub-conciously and transfer them to long term shortage without any interruption from new input/data. Within 24 hours you
must
re-expose yourself to the content. This essentially tells your brain it is important and it must be kept. Again, Do NOT cram thinking duration will save you. You must apply this method each day, a few days minimum before an exam. The difference between spaced out recall and cramming is the difference between working logically/smarter and harder.
reading information
, but how to we maximize the efficiency in learning?
First, you need to create a
distinct environment.
Somewhere your use exclusively for studying. A library, a separate account on your computer, anything your brain can associate with deep learning.
If you already know a bit about the topic, right it all down on a piece of paper. This activates neural networks relevant to the topic. In other words, giving something for new information to "stick" to.
You CANNOT begin studying unless your fully hydrated, even slight dehydration causes cognitive impairment. Another large toll on memory reclamation is
cortisol.
Which significantly decreases your brains ability to recall and internalize information. If your stressed in anyway, I recommend consuming 100-200mg of L-Theanine (mogs ashwaghanda for acute effectiveness and optimization). This compound is also shown to increase alpha brain waves and improve neural function along with the decrease in cortisol. Advanced nootropics aside, if your not on any serious stimulants (aderall, ritalin, etc.) These all do essentially the same thing, increase dopamine + seratonin to increase the reward pathway. I recommend starting with moderate doses of caffeine combined with L-Theanine. Specifically in 1 1:2 (caffeine to L theanine) ratio. Im not going to go deep into the pharmacology of this topic, but essentially you want some sort of dopaminergic signaling compound for optimal performance (caffeine, or stronger substances). Keep your stimulant doses to the minimum, because it WILL impair sleep even if taken mid-day. Listing to good, enjoyable instrumental music can also improve your dopamine signaling improving memory internalization. Combine this with proper pharmacology and you will be unstoppable.
Sleep is so incredibly important for memory consolidation at night, just going from 7-8 hours to 8-9 hour can consistently improve cognitive performance. Do NOT sacrifice large margins of sleep to cram more studying. Studies have shown that just one night of impaired sleep can improve reaction speed and cognitive function greater that alcohol. Ill keep sleep optimization short: Magnesium Biglycinate 400-500mg before bed, no meals 2-3 hours before sleep, and limit blue light exposure extensively. Take a hot shower as-well, and only use melatonin if absolutely necessary (will cause issues if you become dependent). Thats it.
For intense studying session, use the
50/10
rule. Study intensely for a 50 minute period, then take a break for 10. This aligns directly with the brains ultradian rythim. After 50 minutes, attention
will
plummet. Take a 10 minute break (do not scroll or use social media, it will spike your dopamine and cause suboptimal consolidation and performance). Dont push through the 50 minute park, its a waste of time. Close the book, or look away from the screen and recall the information verbally or in your head (depending on the topic). This initiates the active recall engine, dont look back at your studies until you've completely hit a wall. Im sure you have seen the hype around "active recall" and its scientifically backed. This is the purest form of it. Another method to utilize is interleaving, or the "pattern disrupter". Switch sub-topics every 50 minute blocks to train your mind to problem solve in context, deepening neural traces.
Here is the
critical
step. After your done studying information, use the 10 minute "no input rule" otherwise known as wakeful resting. Don't scroll on your phone or engage in new activity, its time to play back recent memories sub-conciously and transfer them to long term shortage without any interruption from new input/data. Within 24 hours you
must
re-expose yourself to the content. This essentially tells your brain it is important and it must be kept. Again, Do NOT cram thinking duration will save you. You must apply this method each day, a few days minimum before an exam. The difference between spaced out recall and cramming is the difference between working logically/smarter and harder.
