Learning and assimilating new material is often quite a difficult task, especially for not attentive people. If you have ever encountered such a problem in your life, then this article will be useful to you. Today you will learn what the Huberman Protocol is and how it will help you learn faster and better.
Learning is always useful and interesting, but rest for the brain is just as important as exercise. At 20bet casino you can have a good rest without leaving home. Also, many people believe that card gambling increases mindfulness. Well, now let’s get started!
1.Neuroplasticity and Learning
Neuroplasticity is the ability of our brain to change its structure, i.e. how the neurons of our brain are connected as a result of acquiring new experiences. Neuroplasticity is critical for learning something. It is believed that up to the age of 25, our brain is very mobile and we do not have to do anything to stimulate neuroplasticity.
We can learn very easily and without much effort. However, at a more mature age, the brain’s ability to neuroplasticity, and therefore to learn, decreases. Therefore, to learn new things effectively, it is necessary to make an effort.
Huberman Protocol
1. We Increase the Level of Attention
To induce neuroplasticity (later sleep completes the neuroplasticity/learning process), it is necessary to be in a state of increased attention. This can be achieved in different ways, but they all cause an adrenaline rush to the brain and body. It is the adrenaline that allows us to dramatically increase our level of attention.The easiest way is to take 25-30 deep breaths (inhale through the nose and exhale through the mouth). Then exhale the air and hold your breath with empty lungs for 15-60 seconds. Then inhale once and hold your breath. But don’t force me to hold my breath; immediately start breathing normally as soon as you feel the impulse to breathe.
2. Focus
Mental focus follows visual focus. To increase the level of concentration on the task you are about to perform, look at a point on the wall, screen, or object for 30-60 seconds before starting (if necessary, you can blink). You will be surprised how it requires a little effort – this “effort” that you feel is attracting attention “from the top down” and reflects the activity of neural circuits, including the release of acetylcholine in the brain, and, of course, other mechanisms.
Then proceed to the current task. Expect your mental focus to blink, especially at the beginning of a work/training battle. Turning off the phone and leaving the room, and closing or restricting access to the main tabs in web browsers (or, even better, turning off the Internet) can he
3. Repeat the Material
Complete the maximum number of repetitions that you can safely repeat in each training session. For some types of learning, “repetitions” will be actual repetitions of something, such as learning musical scales.
We move linearly to other types of learning, repeating the same process, for example, reading or solving mathematical problems. However, the same principle applies; work to repeat the process a little faster than you think. This helps the mind not to be distracted from the task and, naturally, keeps vigilance.
4. Expect You to Make Mistakes, but Don’t Be Afraid of It
Provided that they do not lead to irreparable consequences, mistakes during training are very useful because they enhance the activation of neural circuits that increase alertness. It makes sense, doesn’t it? If you’re doing something right, why should your brain pay attention to it? When we make mistakes, we feel “stressed”, but this is just an increase in attention, which allows us to better perform actions related to learning at the next trial, that is, at the next attempt.
5. Add Micro Rest
This is not an obvious way to increase the number of repetitions and learn faster. Studies (in humans) have shown that when we try to learn something, if we pause for 10 seconds from time to time and do nothing during the pause, neurons in the hippocampus and cerebral cortex – areas of the brain involved in learning and memory – engage the same patterns of neural activity, which took place during the actual activity of reading, music practice, skill training, etc., but 10 times faster, that is, you get 10 times the neural repetition performed during the pause.
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