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Manu Sisti 𝕏

@manu_books

Published: December 23, 2024
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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: 🧵

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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…

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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.

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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…

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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…

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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.

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2. Add Micro Gaps Take 10-second breaks every few minutes during focus sessions. Studies show these gaps create faster neural replay, boosting retention.

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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.

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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?

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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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And before you scroll… We’ve created a proven formula, used by hundreds, that teaches you exactly how to publish your first book and earn passive income. (Without the need to write the book) Everything is based on @nespola_io’s $2,900,000 formula. DM me the word “Book,” and I’ll send you all the details.

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