Tools and techniques to improve memory

Huberman's video

• original
• Adrenalin spike immediately after receiving information is equivalent to multiple repetitions.
  • Protocol:
    • Be not sleep deprived and rested.
    • Focus intensely on learning.
    • At the end of focus or right after spike adrenalin:
      • Coffee,
      • Ice bath (can be only hand), cold shower, other cold,
      • High intensity exercise,
      • Alpha GPC,
    • Nap or NSDR 1-2 hours after.
  • Note: chronic stress, chronic adrenalin reduces learning ability; what we need is a spike of adrenalin from a low level.
• Regular cardiovascular exercise (180-200 min per week) improves neurogenesis. Weight-bearning exercise is the best. It seems that this happens because of blood flow improvement and the release of osteocalcin from the bones during weight-bearing exercise.
  • Protocol:
    • Exercise before or after a learning bout (for high intensity exercise that triggers adrenalin release, do it after).
• Mental snapshotting (deciding to remember a scene and e.g. blinking the eyes to signal it) and taking pictures with a camera (pictures can be deleted) improves visual memory.
  • Protocol:
    • Take a picture or blink eyes looking at the scene/object.
  • Note: this conflicts with audial memory.
• Daily meditation improves cognitive ability, memory, attention and emotional regulation.
  • Note: meditation late in the day interferes with sleep (because of heightened attention).
  • Note: the effects become visible after 8 weeks of meditating 13 minutes a day.
  • Protocol:
    • Meditate for 15+ minutes daily but not after 5pm.