Afleveringen
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Explore the most effective strategies to learn and retain complex information. These tips are designed to help you prepare for FAA exams, refresh knowledge for proficiency checks, or to assist during a new type rating.
Covering topics such as active recall, visualization, interleaved practice, spaced repetition, gamification, and lifestyle strategies like nutrition, physical activity, and proper rest, youâll find actionable tips for improving your knowledge and retention.
Listen and discover how to optimize your study habits to improve retention, with a touch of humor and real-life examples to help you put these techniques into action today.
00:00 Introduction to Effective Study Techniques
01:54 The Importance of Proper Study Techniques
06:04 Active Recall and Teaching Others
06:58 The Feynman Technique and Tennis Ball Method
12:32 Visualization Techniques for Better Learning
18:00 The Power of Handwritten Notes
21:19 Interleaved Practice: Mixing Topics for Better Retention
26:23 Mind Mapping: Connecting the Dots
29:10 Spaced Repetition: Reinforcing Knowledge Over Time
31:59 Quizlet: The Ultimate Flashcard App
35:09 Introduction to Pomodoro Technique
35:59 Benefits of Short Bursts and Breaks
37:34 Gamification in Learning
38:38 The Perfection Game Story
45:22 Leveraging First Principles
49:04 Lifestyle Strategies for Effective Learning
54:00 The Importance of Proper Rest
56:02 Caffeine and State-Dependent Learning
58:00 Recap and Listener Engagement
References for Study Techniques and Learning Strategies:
Active Recall & Spaced Repetition
Roediger, H. L., & Butler, A. C. (2011). The critical role of retrieval practice in long-term retention. Trends in Cognitive Sciences, 15(1), 20-27.
Teaching Others (Feynman Technique)
Feynman, R. P. (1985). Surely You're Joking, Mr. Feynman! Adventures of a Curious Character. W.W. Norton & Company.
Interleaved Practice
Rohrer, D., & Taylor, K. (2007). The effects of overlearning and distributed practice on the retention of mathematics knowledge. Journal of Educational Psychology, 99(1), 123â133.
Visualization
Cormier, S. M., & Hagman, J. (1987). Learning and memory: A comprehensive reference. Academic Press.
Minimize Distractions & Focused Study Environment
Shallice, T. (2004). The effect of distractions on studying. In: Cognitive Control (pp. 285-302). MIT Press.
Study Schedule and Time Management
Britton, B. K., & Tesser, A. (1991). Effects of time management practices on college grades. Journal of Educational Psychology, 83(3), 405â410.
Physical Activity & Cognitive Function
Chang, Y. K., Labban, J. D., Gapin, J. I., & Etnier, J. L. (2012). The effects of acute exercise on cognitive performance: A meta-analysis. Brain Research, 1453, 87â101.
Nutrition & Brain Function
GĂłmez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568â578.
Hydration & Cognitive Performance
McDonnell, L. M., & McMahon, M. (2010). The impact of dehydration on cognitive performance. Journal of the American College of Nutrition, 29(1), 26â33.
Sleep and Memory Consolidation
Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annual Review of Psychology, 57, 139â166.
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Confronting Imposter Syndrome: Wisdom from Veteran Flight Instructor Robert âBobâ Meder. In this episode of the Calm Cockpit Podcast, veteran flight instructor Bob Meder shares his extensive experience and insights on dealing with imposter syndrome in aviation. The discussion takes listeners through the nuances of balancing confidence and humility, the importance of honest self-assessment, and practical strategies for managing fear and challenges. Bob reflects on his 31 years of teaching pilots and his role as an active board member for the National Association of Flight Instructors, offering tangible advice for aviators of all levels to improve their confidence and skills.
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Want to sleep better tonight? This Bonus Episode presents a guided deep relaxation intended to promote sleep or return to sleep. Hosted solo by Gita, youâll be easily guided through a natural process that gradually slows down the body and mind, allowing you to drift into a state of peace and rest. There is no pressure, no expectations; just a comfortable and supportive practice that will help you get the rest you need to feel better and enhance your aviation goals.
Cue it up tonight for a great nightâs sleep, and return to it often; the more you practice the easier it becomes to find your best nightâs sleep!
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In this episode hosts Gita and John delve into the crucial, yet often overlooked, topic of sleep and its impact on aviation performance. They tackle common myths, present the latest scientific research, and explore the distinctions between short-term sleep disruptions and long-term sleep deficiencies. Through a detailed discussion, they provide actionable strategies that pilots can start implementing today to improve their sleep quality today.Visit our website: www.calmcockpit.com
Helpful Links and Sources:
âWhy a neuroscientist calls lack of sleep our greatest public health challengeâ from MPR, 2019Sleep Scientist Warns Against Walking Through Life 'In An Underslept State' from NPR Fresh Air 2017Going Deep on Sleep with Matthew Walker, Cognitive Neuroscience Society 2018Why is it essential to make time for sleep, with Dr. Matthew Walker, TED Radio Hour, 2021The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel). 2018 Dec 20 The Neuroprotective Aspects of Sleep. MEDtube Science 2015A manifesto in defence of sleep, Brain,, Issue 6, June 2018How Does Sleep Affect Athletic Performance? Mark D. Stephenson, MS, ATC, CSCS,*D, TSAC-F,*D Aug 7, 2024, Mass GeneralMindfulness meditation helps fight insomnia, improves sleep, Harvard Health, 2020The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences 2019 Sleep is Your Superpower, TED Talk, Dr. Matthew WalkerScience of sleep, Dr. Michelle Olaithe, TEDx March 2021How to Improve Your Sleep, Dr. Matthew WalkerThe Best Light for Travel and Reading, the Glocusent USB Rechargeable Book Light; use it to keep your room dim prior to bedtime. Small, portable, powerful. Three different light colors, multiple brightness settings, easy swivel head to make it a small table light or just shine on a page. Perfect for bedtime! -
In this insightful episode, Tammy Barlette, the founder and CEO of Crosscheck Mental Performance Training, shares her experiences and strategies for using mental performance training to achieve aviation goals.
The discussion delves into the perils of perfectionism, the power of positive self-talk, and practical tools for improving cognitive and emotional resilience in high-pressure situations. With real-world examples from both military and civilian flying, this episode is packed with valuable insights for any aviator looking to enhance their performance and well-being.
For More Information on Crosscheck, or to sign up for a Mental Performance Course Click Here (https://tammybarlette.com/mental-performance-course)
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In this episode we delve into how to build endurance without burnout. Jon shares insights from his recent around-the-world flight, including crew resource management and maximizing rest.
Gita introduces the six key habits that high performers use to enhance endurance and reduce stress. Listen in for practical tips, personal stories, and actionable strategies to balance career and personal well-being while building your endurance for all your flying adventures.
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In the first OFFICIAL episode of The Calm Cockpit, John and Gita will share the challenges and successes in their flying lives that led to the creation of the podcast and how you can use the show to develop actionable strategies to mitigate stress, improve your well-being, and fly your best. We fly in a demanding environment that is unforgiving of preparation and lack of mental sharpness, listen to the Calm Cockpit and start leveling-up your performance today!
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Learn how The Calm Cockpit podcast is your new resource to enhance your performance and safety, while also improving your well-being.
We fly in a demanding environment that is unforgiving of preparation and lack of mental sharpness; we all strive for that next level of skill that will help us fly safer. But sometimes the demands of our personal lives, career pressures, or lack of attention to our physical health can lead to our personal lives and mental health taking a back seat to high performance in the cockpit. That’s where Calm Cockpit fits into your flight plans: providing you with resources, skills, and actionable strategies to mitigate stress, improve your well-being, and fly your best. -
Welcome to a quick introduction of The Calm Cockpit: fly smarter and stress less with strategies and techniques to help you stay calm and sharp both in and out of the cockpit.
Join John Niehaus, a professional pilot and flight instructor and Gita, a yoga educator and student pilot, as they share the latest tools in stress reduction, well-being, and high performance mental training.
Subscribe now! First episode drops on January 22, 2025
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