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Make Your ANKI Learning Sessions Longer and More Enjoyable by Manipulating Dopamine Levels

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Make Your Review Sessions Longer and More Enjoyable by Manipulating Dopamine Levels

It's generally true that we all learn effectively in a very similar. However, we certainly react differently to bigger workloads. Some find it motivating; some find it tedious and frustrating. This difference is obvious even among my students. 

Some write to me that they find flashcards so interesting that they can work for hours on end. Others start strong and find themselves more and more exhausted with every passing week. It's understandable - high learning pace always comes with the price. The prices, in this case, is increased effort.

You probably have noticed that regardless of your attitude to learning, you get really weary after some time. It might be 20 or 40 minutes, but it inevitably happens. One way to combat this, like I have suggested in one of the previous articles, is to break your learning into many sessions. However, there is one more strategy that will allow you to both increases the duration of your session and the joy you get out of it.

We can achieve all those things by manipulating your levels of dopamine. Let me explain step-by-step how it works.

What Is Dopamine?


In the brain, dopamine functions mainly as a neurotransmitter. The brain includes several distinct dopamine pathways, one of which plays a major role in the motivational component of reward-motivated behavior. 

The anticipation of most types of rewards increases the level of dopamine in the brain, and many addictive drugs increase dopamine release or block its reuptake into neurons following release. The dopamine release is also necessary for Initial memory consolidation.

The most important information for us is that it's the main driver of reward learning in the brain. It makes us focused and vigilant and craving for more of any dopamine-boosting stimulus.

How Can You Increase Dopamine Levels?


Now that you roughly know what dopamine is and how it can drive your learning, it's time to answer the following question:

What can you do to boost your dopamine levels? 

It's simple. Lots and lots of cocaine instead of sugar in your coffee! Lol 😄 Ok, not really. It's not a very sustainable approach. The answer is quite complex, and it envelopes many lifestyle-related things. 

1. Diet


For example, low-carb diets are naturally more dopamine-based as they revolve around lots of protein-heavy products. Those products, on the other hand, contain an amino acid called Tyrosine that is a precursor to dopamine (i.e. it gets converted into it).

Carbohydrate-heavy diets bring quite the opposite effect as such products are very Tryptophane-rich. Tryptophane is also an amino-acid but, contrary to Tyrosine, it gets converted into serotonin, which then, gets converted into melatonin. I am sure that you have already heard something about this hormone. Melatonin is one of the main hormones that signal that it's time to go to sleep and thus makes us drowsy and sleepy.

In other words, to simplify things:

Low-carb diets -> more dopamine -> you're more vigilant and focused

High-carb diets- > more serotonine -> more melatonin -> you become drowsy and sleepy 

There are also lots of herbs and plants that can further boost this effect, however, just temporarily. One of the best examples is coffee that releases dopamine in the prefrontal cortex.

Read more: What To Do Instead of Nootropics In Order To Maximize Your Brain Power Permanently

2. Exercise


Make Your Review Sessions More Enjoyable


Any kind of exercise and especially high-intensity exercise will help you to achieve the same effect (Loprinzi, P. D. (2019)). It's a good idea to interrupt your learning sessions to do some push-ups, squats, jumping jacks, or whatever else that floats your boat. Not only will you look better, but you will also boost your concentration and tickle your reward centres the right way.

3. Novelty


All those basic tricks above will definitely help, don't get me wrong, especially if you haven't been eating well or exercising. Then the effects should be even more impressive. However, there is one more thing which I find even more useful if you have lots of reviews to do.

Tons of flashcards usually mean one thing for your brain: BORING! One thing you should know about the brain is that it's a disgusting junkie. It likes varied and exciting things. That's why social media are so addictive. One "ping" and your brain goes haywire. "Who could it be?! Have they written something nice about me?!: Hell, most of us can't even go to the toilet without a mobile phone anymore because there is nothing to do. And if that happens, we start reading product labels to keep ourselves entertained.

Now guess how exciting a 2-hour ANKI session is according to this sponge? Yep. You're right - not very. This is our bane, but interestingly, we can use this "property" of our brain to our advantage.

All we need to learn longer is to provide our brains with a little bit of Novelty. If all the flashcards look the same, even if they are pictures, our brain just shuts off after some time.

Here are some ways in which Novelty affects our brain:

How Novelty Affects Your Brain and How It Can Help You With Making Learning Sessions Longer


There is a ton of research on the role of dopamine and novelty in learning, but I will do my best to not go-over-the top. Here is a handful of studies you can read on that topic:


"Novelty directly activates the dopamine system, which is responsible for associative learning."
"The major "novelty center" of the brain--called the substantia nigra/ventral tegmental area (SN/VTA)--might be activated by the unexpectedness of a stimulus, the emotional arousal it causes, or the need to respond behaviorally."
"Researchers have long suspected that the human brain is particularly attracted to new information and that this might be important for learning. They are now a step closer to understanding why. A region in the midbrain (substantia nigra/ventral tegmental), which is responsible for regulating our motivation and reward-processing, responds better to Novelty than to the familiar. This system also regulates levels of dopamine, a neurotransmitter in the brain, and could aid learning."
"We find that familiarity increased retrieval of other unrelated memories but reduced the chances for memory formation. On the other hand, Novelty enhanced the later formation of distinct memories without worrying about previous experiences."

How To Use Novelty To Make Your Learning Sessions Longer and More Enjoyable


I have been experimenting with a new approach to doing ANKI for quite some time, and I must say that even I am surprised by the results. It seems that incorporating this dopamine-centred approach can significantly boost your willingness to learn.

Doing it is very easy.

You need to interweave your "normal" flashcards with dopamine (i.e. novelty-related) flashcards. 

Those dopamine-boosting flashcards should be different from flashcards in order to keep the novelty factor at a high level.


Make Your Review Sessions Longer


Such cards can include the following things that have already been mentioned in other units or will be mentioned in the modules to come:

  • Jokes
  • Gifs
  • Funny pictures
  • Other kinds of pictures
  • Snapshots from movies/TV Series
  • Short videos
  • Anecdotes
  • Lines from movies
  • Fragments of lyrics
  • Proverbs
  • Excerpts from articles/books

Those elements, ideally, should be related to your target language. However, even if not all of them are, that's ok. They will still boost your dopamine levels.

If you take a cold, hard look at those elements, you will quickly notice that NONE of them forces you to retrieve anything. That's one of the reasons why they become such a welcome distraction. Ordinary flashcards demand effortful retrieval while those remaining flashcards provide you with distraction and additional passive exposure to your target language.

Feel free to experiment with this strategy and let me know about your results. 

Make Your Learning Sessions Longer and More Enjoyable by Manipulating Dopamine Levels - Summary

Dopamine is the main driver of reward learning in the brain. Its release helps us stay motivated, interested and vigilant. 

The four simple ways to boost your dopamine levels are:

  1. low-carb diets
  2. exercise
  3. supplements (e.g. some herbs or caffeine)
  4. novelty

Out of all four of them, novelty can certainly give you the easiest boost. What's more, it doesn't take much to introduce this strategy into your learning plan. All you need is to interweave your normal flashcards with anything that you deem fun, funny or plain interesting.

Keep in mind that those dopamine flashcards shouldn't force you to retrieve any information effortfully. They are there as a welcome distraction. You can treat them like a friend, telling you a joke or showing some meme. 

I have never had big problems with doing my reviews. Still, with this strategy, I have noticed even more motivation to go through my flashcards.

Feel free to experiment with this strategy and let me know about your results!

Done reading? Time to learn!

 

Reading articles online is a great way to expand your knowledge. However, the sad thing is that after barely 1 day, we tend to forget most of the things we have read. 

I am on the mission to change it. I have created over 11 flashcards that you can download to truly learn information from this article. It’s enough to download ANKI, and you’re good to go. This way, you will be able to speed up your learning in a more impactful way.


Setting Big Goals In Language Learning: 5 Reasons Why You Should Try To Take On Crazy Learning Tasks

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Setting Big Goals In Language Learning

Setting big goals in language learning doesn’t sound like a lot of fun, right?

Especially learning, say, over 85o words per day!

After all, common sense tells you to do things step by step. Set small goals which are perfectly achievable. And learn systematically.

And I agree, at least at the beginning of the learning process.

But in past two years, I have begun appreciating tasks which are so demanding that they require all my focus and energy.

I believe that you have to go through your own baptism of fire to understand yourself and your learning strategies better.

Such tasks are part of my personal learning project – Impossible Tuesdays.

Every Tuesday I am trying to choose tasks which I feel really uncomfortable with and which take me to the limits of my mental abilities and endurance.

Setting Big Goals In Language Learning – What Are “Crazy” Tasks?

 

When I come up with a new crazy task I would like to take on, I use the following rule of thumb:

I multiply my usual learning tasks by at least 8-10 (I will get to “why” in a minute).

Sounds scary?

Good.

Your goals should be big enough to scare you.

For example, some of my previous challenges included:

Of course, we all start from different levels so you have to take it into consideration.

If you learn 5 words per day right now, go for 40 or 50.

Ok, so what is the logic behind becoming certifiably nuts?

5 Reasons Why You Should Take On Crazy Learning Tasks

 

1) They make you come up with new ideas/strategies

 

Coming up with original ideas is very difficult.
No. Scratch that.

Here is a novel idea – you should write a diary in a foreign language using a cucumber.

Original, right?
Effective? Not really.

So…coming up with GOOD original ideas is very difficult.

Cognitive resources are limited so it makes sense to use them wisely.
In everyday situations, there is no necessity to stimulate our brain to be “original”.

Let’s be honest – how challenging is learning 5 new words per day?

Not very.

You can use any learning method and you will still succeed.

However, the situation changes when you don’t have much of a choice and you have to go beyond your comfort zone.

When you have to learn more than you have ever done before.

Interestingly, even if you fail, you can still learn a lot by analyzing what went wrong.

2) They make you reevaluate strategies you have used so far

 

Setting Big Goals In Language Learning

 

When the push comes to shove, it shows which strategies suck and should be replaced.

If you are used to cramming vocabulary, such a number of words might seem overwhelming.

You might hear your inner voice saying, “I can’t do it this way!”
You’re right. You can’t.

Not by cramming anyway.

And only then you truly realize that you have to change your learning strategy.

Let’s take a look at the first of my challenges – learning over 850 words during one day,

If you had to learn just 20 or 30 words on a given day, would it change the way you approach learning vocabulary?

I highly doubt it.

It would be just another task which you can squeeze between checking your e-mail and watching a movie on Netflix.

However, learning 800 words is an absolutely different beast.
It poses a series of very interesting questions.

Such questions can really make your brain sweat and question the effectiveness of strategies you’ve been using so far.

3) They make you use the strategies you have heard of but couldn’t be bothered to use

 

Be honest with yourself. How many articles about productivity and learning strategies have you read so far?

20, 50, 100?

And how many pieces of advice have you used practically? I guess that this ratio doesn’t look favorably, right? I know it all too well. I tend to hoard hundreds of articles about different learning strategies. And then I struggle to use even just a few of them.

Because why bother?

After all, we are all set in our ways.

That’s why the period of preparation for such tasks gives me the opportunity to dust off the long list of mental tools I have gathered throughout the years.

Tools which I haven’t had the motivation to use before or simply didn’t need at the time.

4) They push the borders of what you previously thought is possible

 

Challenge breeds inspiration.

If you force yourself to do things which are seemingly impossible or you have no skills for, you give yourself an opportunity to push the boundaries of your comfort zone.

And more often than not, you will find the way to accomplish your goals

Choose one thing you´d like to try but are afraid to do wrong, and go for it!

5) They Boost Your General Life Satisfaction And Confidence

 

It’s time to be frank here. I didn’t enjoy these challenges. Want to know what was the result of learning over 850 during one day? A terrible headache. I have never had a migraine in my life but I assume that it’s exactly what it feels like.

Just the slightest sound at the end of this day was sending surges of pain throughout my head and made me feel as if my brain was screwed by a nail-pawed hedgehog.

Did I hate it? You betcha.
Did I feel damn proud the next day? Hell yeah!

You see, normally I am very self-conscious and critical about myself.

But I doubt that I’ll ever forget the pride I felt the next day after “over-850- words-per-day challenge”.
It was verging on unhealthy Johny Bravo-style self-love.

But I’ll be damned if I didn’t deserve it.

Conclusion

As weird as setting big goals in language learning might seem, I have found them time and time again to be one of the most reliable catalysts for self-improvement.

Sure, it´s comfy to do the same ol’, same ol’ day in and day out.

But if you don´t challenge yourself and try new things, how will you realize your true potential?

Now I would love to get to know your thought on this subject.

What do you think about using big goals as a way to optimize your learning strategies?

Is it a “hell yeah” or “a little bit over-the-top”?

 

Fail Fast and Fail Epicly – The Best Way Of Learning Languages

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Fail Fast and Fail Epicly - The Best Way Of Learning Languages

Do you know what all the people who fail in language learning have in common? They don't think. They are dull and unoriginal. Actually, being "creatively challenged" is probably the main reason of failure in about anything you do.

Take a hard, good look at yourself. Are you one of them?

I know I was. For way too many years. I used to buy almost every memory book I could find. I was looking for the ultimate method to remember everything. To my disappointment, almost every book was the same. It took me a lot of time to come to realize that all the solutions are in my head. I just haven't discovered them yet!

Fail Fast and Fail Epicly - How To Do It Step By Step


Usually, there are three steps most people go through.

1) The First Stage - The Sleeping Giant


How can you tell if that's you? It's extremely easy to diagnose yourself. I've prepared a checklist for you. Or rather The Loser's Credo. If you tick more than one field, I have bad news for you...

  • you don't like to ask questions
  • you don't like to think about problems
  • you think that the old way is the only way
  • you are happy where you are currently at
  • you can't take criticism
  • people who are better than you in any way are either lying or born special
  • you don't see anything funny in this joke: "Dad what's ignorance?", "I don't know and I don't care"
  • you never question authority (The Big Lebowski anyone?)
  • you like to wait for the inspiration to act
  • you think that calling somebody "weird" is offensive
  • you try once, fail and never get back up

Frankly, I don't believe that any of you fall into this category. At least, not when it comes to learning.

But we're all there when it comes to other areas of life - relationships, the way we work, etc.

"The definition of insanity is doing the same thing over and over, expecting different results." - Albert Einstein

But what if you know anyone who falls into this category? How can you help him? Well, you can suggest it as subtly as you can. After all, understanding the problem is half of the solution.

What's the next step? There is none. I'm sorry.

"We generally change ourselves for one of two reasons: inspiration or desperation" - Jim Rohn

I changed my approach to learning due to desperation.

Many moons ago I was attending a German course at one of the local language schools. I felt very proud. It was my second language and after three years, the school classified my level as B1.

It was an amazing feeling. WAS.

After the first conversation with a native speaker The Evil Bubble of Hubris burst. I didn't understand much. I started stuttering madly. Much like a retarded version of Mr. Snuffalufagus.

So yeah. I was desperate. This soul-crushing experience helped me advance to the second category.

2) The Second Stage - The Awakened Mind


You read. Maybe a lot. Maybe a little. But definitely enough to know that there are many strategies to achieve your goal(s). So you read and read. And then read some more. But the moment comes when you get stuck. And you're desperately looking for people who might give you the answer.

But why would most people give you their best ideas. They spent years trying to come up with them!

Haven't you heard of the rule?


Fail Fast and Fail Epicly - The Best Way Of Learning Languages

 

I hit this stage about 17 months ago. I can't recall any specific situation which led to it. I simply knew that I had to change the way I approach learning. And then I found myself in the third stage.

3) Third stage - The Creative Behemoth


There are three characteristic qualities of all the people in this category:

  • you question most of the things until proved otherwise
  • you start coming up with dozens of potential solutions to your problems
  • you never feel fully satisfied with your ideas

It's like the mental hunger you can't satisfy. You can only alleviate it with new ideas and concepts. Once I started coming up with new hypotheses on how to memorize faster, it took me less than half a year to achieve such results. And I'm not done yet.

The beauty of this stage is that you can question almost anything.

For example - why do we shave with foam or gel? Hell, I started to do it with a mix of shampoo and soap. And believe me - it's much more effective way to shave (try it and thank me later).

Fail Fast and Fail Epicly - How To Do It


Fail Fast and Fail Epicly


There are two steps in this strategy.

1) Create the hypothesis


The planning process looks more less like this:

  • Define what the problem is

This is the question you have to start with. Let your brain know that there is some obstacle to overcome.
From that moment on, you'll start cracking it both consciously and subconsciously.

  • Learn the essentials of the subject you're trying to master

It's very important step. If you skip it, you might find yourself reinventing a wheel.
No need to waste your time like this.

Start with mastering the rules. Find out how others approach solving your problem.

  • Train your ability to observe

Start paying close attention to things which might contribute to the solution of the problem.

  • Create a hypothesis based on your observations

It doesn't always have to be very logical. Go with your gut feeling.

For example. It's generally proven that intensive emotions help us to remember better.

Start shouting out loud 4 random words every day with your best furious voice. Or go to the graveyard and check if the general sadness of this place contributes to better learning.

2) Perform an experiment to test those predictions


The Best Way Of Learning Languages


Give yourself one week to test your hypothesis. Then measure the results (here are examples of the things you can measure in language learning).

"There are two possible outcomes: if the result confirms the hypothesis, then you've made a measurement. If the result is contrary to the hypothesis, then you've made a discovery." - Enrico Fermi

In our case, a discovery simply means that the hypothesis wasn't very good. It's also great news.

Simply move to the next hypothesis.

If the results are better than the ones you got before, it's even better news.
You can start using YOUR new strategy right away. You don't need the old one anymore.

Final Thoughts


As you can see, the essentials of my method can be encapsulated in three points:

  1. 1
    come up with hypotheses as quickly as possible
  2. 2
    set yourself a suitable deadline to test the idea (for me it's almost always one week, but feel free to experiment with it as well)
  3. 3
    test it
  4. 4
    measure the results at the end of the experiment
  5. 5
    draw conclusions
  6. 6
    rinse and repeat


The faster you fail, the faster you can move to another potential solution.

Of course, there is one more thing to bear in mind. Before you start experimenting, measure your current pace of learning words or whatever else you're trying to do.

I failed more times than I succeeded. But the moments of victory brought me unbelievable results. And believe me - once you experience the thrill of discovering, you will never stop experimenting.

I see it that way:
If you want to be mediocre - stick with one method.
If you want to be effective language learner - try at least few methods.
If you want to be exceptional - try A LOT of them.

Fail fast and fail epicly.

Now, I want you to come up with your own method of learning and test it within next 10 days.

And as always, let me know how it goes.

Done reading? Time to learn!

 

Reading articles online is a great way to expand your knowledge. However, the sad thing is that after barely 1 day, we tend to forget most of the things we have read. 

I am on the mission to change it. I have created over 10 flashcards that you can download to truly learn information from this article. It’s enough to download ANKI, and you’re good to go. This way, you will be able to speed up your learning in a more impactful way.