Andrew Huberman's Neuroplasticity Superprotocol:
1. Get Alert: Start with a state of high alertness using breathing exercises. Take 25-30 deep breaths, then hold your breath after exhaling for 15-60 seconds, followed by a deep inhale and another hold. This increases epinephrine, which boosts alertness.
2. Get Focused: Focus visually on a single point for 30-60 seconds to stimulate acetylcholine release, enhancing concentration.
3. Generate Repetitions: Engage in repeated practice sessions, slightly faster than comfortable, to keep the brain from drifting and embrace errors, which can enhance learning.
4. Insert Micro Rest Intervals: Incorporate frequent 10-second pauses every 2-3 minutes during learning sessions to allow the brain to consolidate information.
5. Use Random Intermittent Rewards: Provide unpredictable rewards to keep motivation high by exploiting dopamine circuits.
6. Limit Learning Sessions to 90 Minutes: Intense focus can be maintained for up to 90 minutes, after which a break is necessary.
7. Post-Learning Rest (NSDR): After a learning session, engage in non-sleep deep rest (NSDR) like a short nap, self-hypnosis, or Yoga Nidra within an hour to enhance learning consolidation.
8. Prioritize Sleep: Ensure quality sleep nightly, as actual neural rewiring occurs during deep sleep and NSDR periods.
Apply the NLL method:
1. Memorise the vocabulary with associations.
2. Review the sentences by reading them.
3. Review the sentences and learn pronunciation by listening to them.
4. Read the sentences aloud to improve fluency.
5. Use retrieval practice to activate the vocabulary.
Repeat until you can understand all sentences easily and correctly translate them into the target language.
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