book: Algorithms to Live By

 Amazon.com: Algorithms to Live By: The Computer Science of Human Decisions eBook : Christian, Brian, Griffiths, Tom: Kindle Store

An exploration of how computer algorithms can be applied to our everyday lives to solve common decision-making problems and illuminate the workings of the human mind.
What should we do, or leave undone, in a day or a lifetime? How much messiness should we accept? What balance of the new and familiar is the most fulfilling? These may seem like uniquely human quandaries, but they are not. Computers, like us, confront limited space and time, so computer scientists have been grappling with similar problems for decades. And the solutions they’ve found have much to teach us.

Learning & Memory Science

Understand & Improve Memory Using Science-Based Tools | Huberman Lab Essentials - YouTube

This video explores the neurobiology of memory and provides science-based protocols to improve learning, recall, and retention. Andrew Huberman explains that memory is essentially a bias toward replaying specific perceptions, which can be enhanced by leveraging the brain's natural neurochemistry.

Key Takeaways:

• The Role of Adrenaline: Adrenaline (epinephrine) is a critical neurochemical for "stamping" memories into the brain. You can reduce the number of repetitions needed to learn information by inducing a brief, safe spike in adrenaline—either through pharmacology (if used safely) or behavioral tools—immediately following a learning session (8:30-9:50).
• The Power of Repetition: Traditional repetition strengthens neural circuits by encouraging specific sequences of neuronal firing, but it is time-intensive. Adrenaline allows you to shift the learning curve to retain information more effectively (3:00-4:15).
• Exercise and Brain Health: Cardiovascular exercise (180–200 minutes per week) supports brain health. It promotes the release of osteocalcin from bones, which acts as a hormone that enhances hippocampal function, essential for memory formation (23:29-25:30).
• Visual Snapshots: Taking photos (or using the "mental snapshot" technique by blinking and focusing on an image) can significantly improve visual and auditory memory of an experience by framing the scene (26:55-29:50).
• Meditation: Daily meditation (specifically 13 minutes for at least 8 weeks) has been shown to enhance attention, memory, mood, and emotional regulation (32:08-34:24).

Essential Protocols:

1. Timing Matters: To optimize learning, trigger an adrenaline spike (e.g., cold shower, intense exercise) after the learning bout, rather than before, to avoid chronic stress (11:30-13:20).
2. Avoid Chronic Stress: While acute stress (sharp, brief spikes) helps memory, chronic stress is detrimental to neuroplasticity and immune function (17:57-18:44).
3. Sleep and Recovery: The actual reconfiguration of neural circuits occurs during sleep and non-sleep deep rest. These remain fundamental pillars for solidifying everything you learn (13:20-15:00).

Summary:

Huberman concludes that while the brain is bombarded by constant stimuli, adrenaline serves as the final common pathway for deciding which perceptions become long-term memories. By focusing intensely during learning and utilizing post-learning spikes in adrenaline, alongside healthy habits like cardiovascular exercise and consistent meditation, you can significantly enhance your cognitive performance and memory retention.

Ultralearning - Scott H Young

Ultralearning: The Essential Guide To Mastering Hard Skills And Future-Proofing Your Career: Young, Scott H., Clear, James: 9780062852687: Amazon.com: Books