Learning and memory

The article highlights the critical role of working memory in language learning, emphasizing its function as a bridge between short-term and long-term memory. It suggests that effective language learning involves more than just passive review; it requires active, effortful practice. The article also discusses the importance of optimal dopamine levels for working memory and offers natural methods to boost dopamine, such as cold exposure and relaxation techniques like Non-Sleep Deep Rest (NSDR) and Yoga Nidra. These strategies are presented as ways to enhance learning efficiency and memory retention.

This article is a summary of Andrew Huberman’s Neuroplasticity super protocol that contains 9 protocols:

1. Get alert
2. Get focused
3. Generate repetitions (as many as possible in a given time)
4. Expect and embrace errors
5. Randomly insert micro rest intervals
6. Random and intermittent rewards
7. Limit learning trigger sessions to 90 mins or less
8. Incorporate 10-30 min meditative rests after learning trigger sessions
9. Maximize quality and optimal duration of sleep that night (and every night).