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Your brain is fried. You forget 90% of what you study because you don’t understand memory. I found Andrew Huberman’s 3-step protocol to rewire your brain and absorb everything you read. Here’s how to use it: 🧵
The story starts with neuroplasticity. Your brain’s ability to change and adapt isn’t an event, it’s a process. Huberman says learning happens in two key steps: 1. Active Focus 2. Deep Rest Here’s how they work together…
Phase 1: Active Focus Learning triggers dopamine and acetylcholine, marking brain areas tied to the skill. Example: Learning French flags areas for speech and comprehension. But here’s the catch: The brain rewires later, not while studying.
Phase 2: Deep Rest Neuroplasticity happens during deep rest.. (Like sleep or a short nap) During sleep, your brain replays learning 10–20x faster, speeding up memory consolidation. But Huberman found something even more powerful…
You don’t have to wait for nighttime to rewire your brain. Huberman found that a 20-minute nap or NSDR within 4 hours of learning speeds up brain rewiring. You’ll learn faster, remember more, and improve quicker. Here’s how to do it…
1. Work in 90-Minute Cycles Your brain works best in focused 90-minute ultradian cycles. Commit to deep work, minimizing distractions like phones and multitasking.
2. Add Micro Gaps Take 10-second breaks every few minutes during focus sessions. Studies show these gaps create faster neural replay, boosting retention.
3. Practice NSDR After Learning Use a guided NSDR session (apps like Reveri) or simply sit quietly for 20 minutes. This enhances memory consolidation and skill acquisition.
The takeaway? Learning isn’t about endless grinding... It’s about balancing focus with rest. Huberman’s “Focus, Rest, Repeat” method is changing how people master skills. Will you try it?
Thanks for reading until the end. If you want to connect, follow me @manu_books and share the first tweet. Keep it up! MS – founder of @nespola_io https://x.com/manu_books/statu...
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