학습 과정: 집중, 휴식 및 신경 가소성

### 학습의 과학: 집중과 휴식을 통한 신경 가소성 마스터하기
* 🧠 학습 과정에는 적극적인 참여와 집중이 필요하기 때문에 많은 사람이 **과제를 완수하는 데는 탁월**하지만 진정으로 학습하는 데는 실패합니다.
* 🔬 신경 가소성은 **도파민, 노르에피네프린, 아세틸콜린에 의해 촉발**되며, 집중적인 학습 활동 중에 뇌의 연결을 강화합니다.
* 💤 신경계의 실제 재프로그래밍은 **깊은 수면이나 휴식 상태**에서 발생하며, 이는 학습이 단발적인 사건이 아니라 **지속적인 과정**임을 강조합니다.
* 📚 연구에 따르면 학습 중에 깊은 휴식을 취하거나 잠시 멈추는 사람은 **뉴런이 평소보다 10~20배 빠른 속도로 재활성화**되어 학습 속도가 크게 빨라질 수 있다고 합니다.
* ⏳ 학습을 최적화하려면 **60분 동안 집중해서 작업할 때마다 10초씩 무작위로 휴식**을 취하여 신경 연결과 유지력을 향상시키는 것이 좋습니다.
* ⚖ 집중력과 이완의 균형을 잘 잡는 사람은 **학습 능력을 향상**시킬 뿐만 아니라 **전반적인 건강과 웰빙**에도 기여합니다.
* 🚀 집중과 이완을 의도적으로 전환하는 능력은 높은 성취에도 불구하고 **정서적, 신체적 건강 문제를 예방**하기 때문에 장기적인 성공을 위해 매우 중요합니다.
* 🌙 궁극적으로 신경 가소성은 **강한 자극과 깊은 이완**을 통해 번성하며, 학습 과정에서 **집중과 휴식의 중요성**을 강조합니다.

고도로 효과적인 사람들은 최적의 신경 가소성을 위해 집중 학습과 깊은 이완 사이의 균형을 마스터합니다.

Many people do not learn; they simply become very good at completing tasks. However, they are not actually learning. The speed of learning really increases, which is why when you try to do something but fail, and then come back a week later, voilà, you can do it. Learning is a process consisting of two stages. The first is active engagement and concentration. The majority of the triggers for neuroplasticity as a process are activated by dopamine and norepinephrine, as well as a molecule called acetylcholine, which acts as a kind of marker, highlighting certain connections or neurons that can subsequently become stronger. Let me give you an example: I do not speak a second language, but let's say I decided to learn conversational French. I would learn a few nouns or verbs. I would focus on this, and the more attention I pay, the more acetylcholine is released at that time in certain areas of the brain that...

Participation in the articulation of words and writing involves several areas of the brain, which highlight or mark these regions as potential. However, the actual reprogramming of the nervous system occurs during deep sleep or similar states. So, when we talk about neuroplasticity, the brain's ability to change in response to experience, it is a two-step process. It is a process, not an event. We always perceive things as events, but in biology, almost everything is a process. The main point here is that for learning at any age, the brain needs to be engaged. The most important aspect is to focus intensely and actively participate in learning. Information is absorbed more quickly when one immerses themselves in a state of deep rest, which usually occurs at night after learning, once you have received that stimulus. There are remarkable studies published in the journal Cell Reports in the past and the year before last, showing that people who practice twenty...

Sleeping for four hours after training or people who follow a deep rest protocol without sleep, even just sitting quietly and doing nothing, learn much faster. In other words, the brain reprograms itself much quicker. This is really fascinating. Here’s what happens: we have long known that during sleep, neurons replay their activation in the same sequence in which they were activated during the day’s activities. That’s why when you try to do something but can’t, and then come back to it a week later, and voilà, you can do it. You’ve given your brain time to change the neural connections, and now you can accomplish it. This deep rest without sleep or a nap lasting 20-30 minutes also creates a repetition or activation of neurons. But there is another tool I must clarify that it is indeed a tool: focus as much as possible and then relax as deeply as you can. For how long? If you are going to focus on something, is there a certain limit?

People become productive and then unproductive, and this varies among individuals. Some use pharmacology to circumvent what I am about to say, but in general, after about 90 minutes, it's important to note that we exist in so-called ultradian cycles. Everything in sleep is a minute cycle, and the same goes for wakefulness. When you think about the means people use to enhance concentration, such as Ritalin, tyrosine, excessive amounts of caffeine, and nicotine, all these substances help with the trigger part but do not contribute to relaxation. Therefore, many people do not learn; they simply become very good at performing tasks. However, they do not actually learn. Highly effective individuals, regardless of their workplace or activities—be it sports or mental work—achieve high performance because they are skilled at regulating the balance between concentration and relaxation. They know how to focus and relax in the long term.

This also contributes to improving health, unlike health depletion. I know a dozen or more people who have achieved great success in business or academia, but they have problems. I mean they have issues with physical health; they are emotionally unstable, their mental state is in disorder, and their relationships are also chaotic. These are people I consider successful, achieving significant accomplishments in various areas of life, and it is almost always related to their ability to intentionally switch on and off. There is one more thing you can do: there is excellent literature on the so-called effects of intermediate learning, say, when learning physical skills, music, mathematics, and so on, where if every few minutes, randomly during your intense learning or concentration, you stop and just do nothing for 10 seconds, you simply give your brain...

Inactivity does not matter whether your eyes are closed or open, and here's what happens: the speed of learning really increases. The reason is that now neuroimaging has been conducted, and excellent studies published in reputable journals show that during these small pauses, there is a reactivation of neurons at a very high speed, about 10 to 20 times faster than usual when they are recalling information. This way, you get more repetitions by pausing for a while. Now, you will really need to do the work and consider how many such pauses to insert, keeping in mind that they should be random. There are free apps where you can set a random signal, or just from time to time, when you are writing or doing something, you stop and do nothing. This allows you to learn faster. So, focus, rest, focus, rest, focus, rest. This can be done on a micro level, for example, within a ninety-minute block. Let's just come up with something.

It's a good idea to have a specific number for convenience so that people have something to rely on. If you plan to sit down and work for an hour, let's say for every 60 minutes of concentration or learning that you are trying to achieve, introduce 30 breaks of 10 seconds each, and do this randomly rather than at regular intervals. After that, on the same day, you can have a deep rest without sleep. If you can't, that's okay; you will learn a bit slower, but you will still learn, provided you get deep sleep that night. Let's assume you had a bad night; you will still learn, although not as effectively. Perhaps the following night you will have a chance to encode that information. Neuroplasticity involves very strong stimuli, and deep relaxation is the moment when actual reprogramming occurs.

Как научиться чему угодно в 20 раз быстрее - Нейроученый

Bison Mentality

학습에는 적극적인 참여와 깊은 휴식의 두 단계가 포함됩니다.

도파민, 노르에피네프린, 아세틸콜린과 같은 신경 전달 물질은 신경 가소성을 활성화하고 중요한 신경 연결을 표시하는 데 중요한 역할을 합니다.

경험에 반응하여 변화하는 뇌의 능력은 사건이 아니라 과정이며, 집중력과 깊은 휴식은 효과적인 학습을 위한 핵심 요소입니다.

훈련 후 4시간 동안 수면을 취하거나 수면 없이 깊은 휴식을 취하면 뇌의 재프로그래밍과 학습을 가속화할 수 있습니다.

수면 중에는 뉴런이 매일 활성화되는 과정을 재생하여 시간이 지남에 따라 신경 연결이 변화하고 기술이 향상됩니다.

특히 초단파 주기 내에서 집중력과 깊은 이완의 균형을 맞추는 것이 집중력을 높이고 효과적으로 학습하는 데 핵심입니다.

성공한 사람들은 종종 성취에도 불구하고 신체적 건강, 정서적 안정, 혼란스러운 인간관계로 어려움을 겪습니다.

집중적으로 학습하는 동안 10초간 무작위로 휴식을 취하면 뉴런을 재활성화하여 학습 속도를 크게 높일 수 있습니다.

무료 앱을 사용하든 스스로 시간을 정하든 이러한 일시정지를 활용하면 정보를 더 빨리 기억하고 더 효과적으로 학습할 수 있습니다.

특정 휴식 시간을 가지면 집중력과 학습 능력을 향상시킬 수 있습니다.

한 시간 동안 집중해서 작업하는 동안 10초씩 30번의 무작위 휴식을 취하세요.

깊은 휴식과 양질의 수면은 효과적인 학습과 신경 가소성에 매우 중요하며, 강한 자극과 깊은 이완은 뇌를 재프로그래밍하는 데 중요한 역할을 합니다.