for - insight - linear increase in performance - indicates unconscious learning - David Eagleman - sensory substitution

Recommended to take caffeine about 30 minutes before you want peak performance (effects start 5 minutes beforehand). Peak performance ends after roughly 60 minutes, but effects stay in the system for far longer.

Conditions are not high blood glucose levels and not a very full stomach. Also assumes to drink an entire caffeinated drink in a short period of time.

(~18:00)

Because of effects related to caffeine and sleep, maybe recommended to do the most mentally or physically intensive tasks earlier in the day depending on sleep schedule.

What is done right before and right after sleep sets the stage for literally everything.

How you do anything is how you do everything.

Ideally in the evening, before sleep, do some activity or activities that turn off the mind. You want to relax and stop thinking so much.

Interestingly enough, forgiveness, or the act of forgiving makes relaxing easy. So, if you have someone, or even yourself, to forgive... Do this right before going to sleep :)

Apparently, cold shower for roughly 3-4 minutes (rather than a hot shower) before sleep are helpful for sleep, as it decreases the core body temperature.

When you wake up, get sunlight in. Andrew Huberman also advocates for that. It tells the brain and body to wake up. It creates cortisol.

Can be combined with movement/exercise as well which also increases sleep quality. (Movement should not to be too late, however.)

Consistency is key when it comes to sleep.

Always go to bed at the same time and wake up at the same time.

Apparently, some Magnesiums can help with deep sleep.

Author takes 400mg.

It is important to block blue light in the evening. Blue light sends signals to your body to be awake.

One of the things to optimize sleep is to take care of meal timing. Author eats: - Breakfast at 8 - Lunch at noon (12) - Dinner between 5 and 6.30

Discipline and consistency is important here.

Essential is to eat dinner 3+ hours before you go to sleep.

Food increases core body temperature which negatively impacts sleep.

Sleep is the absolute foundation for top-performance.

Measure it. Track it. Optimize it.

After that, results WILL go into the sky.

Huberman states that doing these 4 things consistently and regularly, as a habit, might seem to take time, therefore decreasing performance. BUT, in reality they increase performance, as these things improve your health, focus, and awareness significantly.

Therefore they are so-called Performance Enablers

The 4 (behavioral) keypoints for great physical and mental as well as cognitive health:

One) (2:00-4:05) View sunlight early in the day. The light needs to reach the eyes--increasing alertness, mood, and focus, through certain receptors. Also increases sleep quality at night, according to Huberman. Ideally five to ten minutes on a clear day, and ten to twenty minutes on an overcast day. No sunglasses, and certainly not through windows and windshields. If no sun is out yet, use artificial bright light. Do this daily.

Two) (4:05-6:10) Do physical exercise each and every day. Doesn't have to be super intense. Huberman recommends zone two cardiovascular exercise. Walking very fast, running, cycling, rowing, swimming are examples. He says to get at least between 150 and 200 minutes of this exercise per week. Some resistance training as well for longevity and wellbeing, increases metabolism as well. Do this at least every other day, according to Huberman. Huberman alternates each day between cardiovascular exercise and resistance training.

Three) (6:20-9:10) People should have access to a rapid de-stress protocol or tools. This should be able to do quickly and instantly, without friction. You can just do one breath for destress. ( Deep long breath through nose, one quick breath in nose to completely fill the longs, and then breathe out through mouth long.)

Four) (9:12-14:00) To have a deliberate rewiring nervous system protocol to use. A thing that can be done is NSDR (Non-Sleep Deep Rest protocol), this is specifically to increase energy.

Ideally the NSDR should be done after each learning session as well to imitate deep sleep (REM) and therefore accelerate neuroplasticity and thus rewire the nervous system; increasing the strength of connections between neurons and therefore increase retention significantly.

NSDR is also a process of autonomity and control, it allows one to find that they are in control of their body and brain. It makes one realize that external factors don't necessarily have influence. According to Huberman, NSDR even replenishes dopamine when it is depleted, making it also suitable for increasing motivation.

Wood, Bruner, & Ross (1976) define scaffolding as what? (Metiri Group, Cisco Sytems, 2008) The act of providing learners with assistance or support to perform a task beyond their own reach if pursued independently when "unassisted."

What term do Wood, Bruner, & Ross (1976) define as "The act of providing learners with assistance or support to perform a task beyond their own reach if pursued independently when 'unassisted.'"? (Metiri Group, Cisco Sytems, 2008) Scaffolding

bridging formal and informal learning through technology in the twenty first century: issues and challenges This article is in a fully online journal. It relates to schools but the learning is by students, not teachers. However, professional development is called for. The article addresses the desired topic in that it refers to social networking and other technology enabled forms of learning; however, it does not seem to be substantive enough to be tremendously helpful. rating 1/1

This page, Top Tools for Learning, is updated every year. It lists and briefly describes the top tech tools for adult learning. For the current (2018) list, they are YouTube, PowerPoint, and Google Search. The list proceeds through the top 200 and there are links to each tool. The purpose of this page is to list them; tutorials, etc. are not offered. Rating 4/5

Edutech wiki This page has a somewhat messy design and does not look very modern but it does offer overviews of many topics related to technologies. Just like wikipedia, it offers a good jumping off point on many topics. Navigation can occur by clicking through categories and drilling down to topics, which is easier for those who already know the topic they are looking for and how it is likely to be characterized. Rating 3/5

This is one of many discussions of Kirkpatrick's four levels of evaluation. More of the page is taken up with decoration and graphics than needs to be the case but this page is included in this list because it offers a printable guide and because the hierarchy of the four levels is clearly shown. The text itself is printed in black on a white background and it is presented as a bulleted list (the bullets are not organized as well as they could be). Nonetheless it is a usable presentation of this model. rating 3/5

This was an excellent article Chen (2007) in defining and laying out how a blended learning approach of objectivist and constructivist instructional strategies work well in online instruction and the use of an actual online course as a study example.

RATING: 4/5 (rating based upon a score system 1 to 5, 1= lowest 5=highest in terms of content, veracity, easiness of use etc.)

Now think of it with a learner in mind.