About this Video

• Video Title: Day 10: How to Determine Where to Learn | How to Learn Anything Course
• Channel: Plato University
• Speakers: Brandon Stover
• Duration: 00:18:46

Introduction

This video, part of Plato University's "How to Learn Anything" course, focuses on creating an optimal learning environment to maximize focus and learning effectiveness. It addresses both external factors (physical environment) and internal factors (mental and physical state).

Key Takeaways

1. Distraction Sources: The video identifies three main distraction sources: the external environment (noise, technology), the learning task itself (difficulty, task type), and one's own mind (negative emotions, daydreaming).
2. The 85% Rule: The "85% rule" suggests setting the difficulty of learning tasks so that you succeed approximately 85% of the time, making errors around 15% of the time. This balance optimizes learning.
3. External Environment Optimization: To optimize the external environment, minimize distractions by finding a quiet place, using noise-canceling devices, disabling notifications, and avoiding multitasking. A "ready to resume" plan helps regain focus after interruptions.
4. Internal Environment Optimization: Optimizing the internal environment involves prioritizing sleep (essential for brain detoxification and memory consolidation), regular exercise (increases BDNF, a brain growth factor), and a healthy diet. Priming focus through deep breathing and visual focus techniques can also enhance learning.

The video suggests these strategies for optimizing your external learning environment:

• Minimize distractions: Find a quiet location (library, isolated space) or utilize earplugs/noise-canceling devices to reduce noise.
• Disable notifications: Turn off audible, visible, and vibrating alerts on computers and phones. Use website blockers if necessary.
• Avoid multitasking: Focus on completing one task before moving to the next to prevent attention residue and improve performance. Avoid using cell phones during breaks, as this hinders effective brain recharge. A study showed students without phones during lectures performed significantly better.
• Create a "ready to resume" plan: Develop a strategy to quickly regain focus after unavoidable interruptions. This could involve a small habit or trigger to redirect your attention.

The video highlights these key internal factors for enhancing learning:

1. Sleep: Sleep is crucial because it allows the brain to clear out toxins that build up during the day. The process involves cerebral spinal fluid flushing away these toxins, which is more efficient at night when the body is at rest. Sleep also facilitates diffuse mode thinking, enabling the brain to organize information, strengthen important connections, and generate novel solutions to problems. The speaker likens this to muscle growth after exercise: the actual building happens during rest.

2. Exercise: Exercise increases BDNF (brain-derived neurotrophic factor), a protein that promotes the growth of dendritic spines on neurons, making it easier to form new neural connections. While the specific type of exercise is less important, regular physical activity is key.

3. Diet: The speaker mentions that diet and nutrient intake are crucial for brain health and performance but defers detailed explanation to other resources (links provided in the video).

4. Priming Focus: Before a learning session, techniques like deep breathing (25-30 deep breaths, holding the exhale for 15-60 seconds; similar to Wim Hof method) and visual focus (staring at a point for 30-60 seconds) can increase alertness and enhance concentration by triggering the release of epinephrine (adrenaline) and acetylcholine. This "top-down attentional engagement" helps focus on the task at hand.