[Notes] 最佳学习策略 Optimal Protocols for Studying & Learning

Concepts

• Offsetting Forgetting
  • The best way to learn is to think about offsetting the natural forgetting of new information
• Learning & Neuroplasticity
  • neuroplasticity is feature of nervous system(brain+spinal cord) to change in response to experience
  • any form of learning involves neuroplasticity
  • neuroplasticity underlies neuroplasticity at the level of cell which involves three different mechanisms:
    • strengthen certain connections(synaptic connections)
    • weaken connection between neurons
    • neurogenesis/addition of new neurons
• Periodic Testing
  • the best tool to offset forgetting
• Focus & Alertness, Sleep, Tool: Active Engagement
  • you can't be focus if you're not alert
  • step1 of optimal studying strategies
    • a great night sleep
    • limiting external stress
    • tell yourself what you gonna learn is important which give your neuron circuits a cue to change and focus
• Sleep & Neuroplasticity
  • neuroplasticity changes happen in REM => first night effect
• Studying & Aspiration Goals; Challenging Material
  • aspiration goal would pull you through challenge
  • studying that feels challenging is the most effective
    • effort is corner stone of learning
• Self-Testing, Repeated Testing
  • the more times you test yourself, the better the retention of the material
  • STTT is better than SSSS
  • recognizing what you have master and what you don't know
• Testing Yourself & Knowledge Gaps
• New Material & Self-Test Timing
  • Test yourself soon is better than test with a delay
• Familiarity vs Mastery
  • familiarity and mastery are different things
• Self-Testing & Offsetting Forgetting
  • you can get 50% improvement via self-testing
• Best Type of Self-Tests; Phone & Post-Learning Distractions
  • best forms of testing oneself are open-ended, short answer, minimal prompt tests =>incentive you to recall

Tools

• Improve Focus, Mindfulness Meditation, Perception Exercise
  • 5~10min mindful meditation(sit or lie down, close eyes, focus on breathing)
  • perception exercise: bring your attention back to the same object or location over and over again deliberately
• Non-Sleep Deep Rest (NSDR)
  • 10~20mins nap
• Study Habits of Successful Students
  • study 3~4 hr/d
    • break up into a couple of different sessions
  • schdule time to study(clear out distraction)
  • teach peers => to test and develop mastery of the material
• Testing as a Learning Tool
  • thinking about what you remember and what's not
  • it's the best way for learning
• Gap Effects; Testing as Studying vs. Evaluation
  • take periodic pauses in the learning of material as short as 5~10 seconds let hippocampus generate more repetitions of material
• Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine
  • stressful emotion might boost learning outcome
  • a best practice in medieval: learning => deliberate cold exposure
• Interleaving Information; Unskilled, Mastery & Virtuosity