Episodes

  • Almanac of Naval Ravikant by Eric Jorgenson Distilled: "Seek wealth, not money or status."

    Almanac of Naval Ravikant by Eric Jorgenson Distilled: "Seek wealth, not money or status."
    Jan 7 2025

    Today we dive into the wisdom of Naval Ravikant, as captured in "The Almanack of Naval." (Naval, if you're listening or watching, I would love to have you on the full show for an interview!) This book, curated by Eric Jorgenson, is a compilation of Naval Ravikant's insights on wealth and happiness, drawn from his interviews, tweets, and blog posts over the past decade.

    Naval, a successful entrepreneur, investor, and philosopher, shares his unique perspectives on: ● Building Wealth: Discover Naval's principles for achieving financial freedom through specific knowledge, leverage, and long-term thinking. ● Finding Happiness: Explore the importance of habits, acceptance, and mental clarity in cultivating lasting happiness.

    Let's unpack Naval's thought-provoking ideas and discuss how they can be applied to your own life. Whether you're an aspiring entrepreneur, a seasoned investor, or simply seeking a more fulfilling life, this episode offers valuable insights and actionable advice.

    You can find more of Naval's work at: ● Twitter: Twitter.com/Naval ● His website: https://nav.al/

    Don't forget to like, subscribe, and share this episode with anyone seeking wisdom and inspiration!

    🔗 Support This Podcast by Checking Out Our Sponsor: Test Prep Gurus: https://www.prepgurus.com Instagram: @TestPrepGurus

    Connect with The Nick Standlea Show: YouTube: @TheNickStandleaShow Podcast Website: https://nickshow.podbean.com/ Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903 Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ RSS Feed: https://feed.podbean.com/nickshow/feed.xml

    Nick's Socials: Instagram: @nickstandlea X (Twitter): @nickstandlea TikTok: @nickstandleashow Facebook: @nickstandleapodcast

    Ask questions, Don't accept the status quo, And be curious.

    #NavalRavikant #TheAlmanackofNavalRavikant #Wealth #Happiness #MeaningfulLife #TheNickStandleaShow

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    10 mins
  • Atomic Habits Distilled: How Tiny Habits Yield Exponential Results

    Atomic Habits Distilled: How Tiny Habits Yield Exponential Results
    Dec 23 2024
    Do you feel stuck in a rut, like you're making little progress towards your goals? What if the key to unlocking your potential lies in the power of tiny changes compounded over time? This episode breaks down the key concepts in James Clear's Atomic Habits. We examine the fascinating concept of compounding as it applies to habits and learning. Just like compound interest can turn small investments into a fortune, small, consistent efforts can lead to exponential growth in other areas of life. We'll delve into: ● The 1% Factor: Discover how focusing on getting 1% better each day, as highlighted in James Clear's Atomic Habits, can yield remarkable results. ● Habits as Investments: Explore how building good habits, even seemingly insignificant ones, is akin to making small investments that compound over time, leading to a wealth of growth in skills, knowledge, and well-being. ● Real-World Examples: We'll draw upon compelling examples like the British cycling team's success through marginal gains and the exponential growth experienced when learning a musical instrument or investing consistently. ● Practical Strategies: Learn how to apply the principle of compounding to your own life, whether you're aiming to improve your health, learn a new skill, build a business, or achieve any other meaningful goal. Join us as we unlock the secrets of Atomic Habits and embark on a journey of continuous improvement and exponential growth! Buy Atomic Habits: https://amzn.to/3ZRF1mQ

    🔗 Support This Podcast by Checking Out Our Sponsor: Test Prep Gurus: https://www.prepgurus.com Instagram: @TestPrepGurus

    Connect with The Nick Standlea Show: YouTube: @TheNickStandleaShow Podcast Website: https://nickshow.podbean.com/ Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903 Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ RSS Feed: https://feed.podbean.com/nickshow/feed.xml

    Nick's Socials: Instagram: @nickstandlea X (Twitter): @nickstandlea TikTok: @nickstandleashow Facebook: @nickstandleapodcast

    Ask questions, Don't accept the status quo, And be curious.
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    8 mins
  • "Ketamine therapy saves lives!" | "What the media won't say about Matthew Perry’s death"

    "Ketamine therapy saves lives!" | "What the media won't say about Matthew Perry’s death"
    Dec 15 2024

    In this eye-opening episode, Nick Standlea sits down with Sam Mandel, Co-Founder and CEO of Ketamine Clinics Los Angeles, to explore the groundbreaking potential of ketamine therapy for mental health. They discuss ketamine’s effectiveness in treating depression, PTSD, and suicidal ideation while addressing media misconceptions, Matthew Perry's tragedy, and the future of psychedelic therapy.

    🔗 Support This Podcast by Checking Out Our Sponsor: Test Prep Gurus: https://www.prepgurus.com Instagram: @TestPrepGurus

    Connect with The Nick Standlea Show: YouTube: @TheNickStandleaShow Podcast Website: https://nickshow.podbean.com/ Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903 Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ RSS Feed: https://feed.podbean.com/nickshow/feed.xml

    Nick's Socials: Instagram: @nickstandlea X (Twitter): @nickstandlea TikTok: @nickstandleashow Facebook: @nickstandleapodcast

    Sam Mandel & Ketamine Clinics Los Angeles Socials: Website: ketamineclinics.com Instagram: @KetamineClinicsLA TikTok: @KetamineClinicsLA Facebook: @KetamineClinicsLA YouTube: @KetamineClinicsLA X (Twitter): @KetamineClinics Sam Mandel's Socials (all of them): @TheSamMandel

    Disclaimers: Medical Disclaimer: This episode is for informational purposes only and does not constitute medical advice. Consult a licensed healthcare provider before making any health decisions.

    Suicide & Depression Disclaimer: If you or someone you know is experiencing suicidal thoughts, please seek help immediately. In the U.S., you can call or text the Suicide & Crisis Lifeline at 988 for confidential support available 24/7.

    Relevant Hashtags: #MentalHealth #KetamineTherapy #SamMandel #NickStandleaShow #MentalWellness #DepressionTreatment #PTSDRelief #PsychedelicTherapy #MentalHealthAwareness #PodcastInterview #PsychedelicScience

    Timestamps: 00:0:00 Nick's Personal Story on Ketamine Therapy 00:4:09 Matthew Perry’s Tragic Case: Clearing Up Ketamine Misconceptions 00:10:09 How Ketamine Therapy Treats Suicidal Thoughts 00:13:05 What to Expect During Ketamine Treatment 00:18:39 Therapeutic Integration After Ketamine Infusions 00:21:51 DEA & Media Misconceptions About Ketamine 00:27:02 Safety Protocols at Ketamine Clinics Los Angeles 00:33:43 Sam Mandel’s Personal & Professional Story 00: 39:04 Pharmaceutical Politics & Barriers to Psychedelic Therapy 00:49:50 The Future of Psychedelic Therapy & How to Get Involved

    Ask questions, Don't accept the status quo, And be curious.
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    58 mins
  • How Social Media Hijacks Your Time and What You Can Do About It | "Reclaim Your Time" | Dino Ambrosi

    How Social Media Hijacks Your Time and What You Can Do About It | "Reclaim Your Time" | Dino Ambrosi
    Nov 17 2024

    Nick interviews Dino Ambrosi, founder of Project Reboot to explore the hidden mechanisms social media platforms use to hijack your time and attention. Dino shares how these platforms, much like cigarettes, are designed to be addictive, exploiting our psychology for profit. He dives into the mental health impacts of mindless scrolling, the culture of social comparison, and the alarming amount of time young people spend on nonproductive screen activities.

    Dino also offers actionable advice for reclaiming your time and building a healthier relationship with technology. Whether you’re a student, a parent, or someone looking to break free from digital distractions, this episode is packed with insights and strategies to help you take back control of your life.

    ✨ Key Topics Covered: Why social media is "the cigarettes of our generation" The psychology behind addictive app design The shocking stats on screen time and its impact on free time Practical tips for reducing screen time and building better habits Tune in for an eye-opening discussion that could transform your digital life. Visit the Nick Standlea Show on YouTube or wherever you consume your podcasts.

    Content Warning: This episode includes discussions about mental health challenges, including suicide and self-harm. Viewer discretion is advised.

    If you or someone you know is struggling, help is available: 988 Suicide & Crisis Lifeline: Call or text 988 for 24/7, free, and confidential support from trained counselors.

    Crisis Text Line: Text "HOME" to 741741 to connect with a trained crisis counselor anytime.

    National Alliance on Mental Illness (NAMI) HelpLine: Call 1-800-950-NAMI (6264) for support and resources.

    Remember, reaching out is a sign of strength. Support is available, and you are not alone.

    EPISODE LINKS: The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness https://amzn.to/3UVrkBI

    Connect with Nick and Dino: Follow Dino Ambrosi on Instagram: @dino_ambrosi Follow Nick Standlea on Instagram: @nickstandlea

    Please support this podcast by checking out our sponsor: Test Prep Gurus: https://www.prepgurus.com @TestPrepGurus https://www.instagram.com/testprepgurus/

    PODCAST INFO: - YouTube: https://www.youtube.com/@TheNickStandleaShow - Podcast website: https://nickshow.podbean.com/ - Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903 - Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ - RSS: https://feed.podbean.com/nickshow/feed.xml

    SUPPORT & CONNECT: - Check out the sponsors above, it's the best way to support this podcast. - Instagram: https://www.instagram.com/nickstandlea/ - LinkedIn: https://www.linkedin.com/in/nick-standlea-43732573/ - Medium: https://medium.com/authority-magazine/nick-standlea-of-test-prep-gurus-how-to-take-your-company-from-good-to-great-491ef2c53fb9

    #ScreenTime #DigitalWellness #MentalHealth #SocialMediaImpact #TeenageLifestyle #TimeManagement @TheNickStandleaShow

    Ask questions. Don’t accept the status quo. Be curious.

    0:00 - Introduction: Social Media's Impact Today 0:13 - The Problem with Instant Gratification 0:36 - Using Social Media as a Coping Mechanism 1:01 - Dino’s College Struggles with Social Media 2:07 - The Vicious Cycle of Digital Dependency 4:01 - Speaking to 30,000 Students About Screen Time 5:08 - How Social Media Apps Are Designed to Be Addictive 7:02 - Visualizing Time Spent on Screens vs. Life Goals 8:25 - Shocking Stats on Teen Screen Time Usage 9:28 - 93% of Free Time on Non-Productive Screens? 11:03 - Lessons from Dr. Mihaly Csikszentmihalyi's Flow 12:05 - Do Teens Really Want to Spend Time on Social Media? 13:49 - Dino’s Approach: Let Students Decide Their Ideal Use 15:18 - Social Media Isn’t Free: The Real Cost is Time 17:23 - Practical Behavioral Nudges for Reducing Screen Time 19:26 - The Role of Social Norms in Student Screen Habits 21:03 - Addressing Top-Down Bans vs. Bottom-Up Change 27:18 - The Correlation Between Social Media and Mental Health 33:01 - The Need for Legislation to Address Addictive Design 37:20 - Specific Issues with Snapchat Streaks and Design Choices 41:17 - The Business Model of Social Media: Your Time is Monetized 44:48 - The Cigarettes of This Generation: Finding Solutions 48:55 - How Students Have Improved Their Lives After Changing Habits 52:24 - Digital Detox: A Path to Clarity and Better Habits 55:24 - Tips for Parents: Supporting Kids’ Healthy Tech Use 59:01 - Dino’s Message to Students Struggling with Screen Time 1:02:00 - Learn More About Project Reboot and Upcoming Course
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    1 hr and 4 mins
  • Colin Hanks: "I'll be acting until I die" | "You have to lean into discomfort" | "Allow the story to reveal itself"

    Colin Hanks: "I'll be acting until I die" | "You have to lean into discomfort" | "Allow the story to reveal itself"
    Oct 28 2024

    Actor and storyteller Colin Hanks dives deep into his lifelong passion for acting and his unique approach to creativity.

    From his early days in the industry to his latest project, the highly anticipated Nobody sequel with Bob Odenkirk, Colin opens up about what keeps him inspired and committed to his craft.

    Colin’s journey is one of relentless dedication, humor, and humility. Tune in to hear his thoughts on the challenges of creative work, the influence of mentors, and why he plans to keep acting "until I die."

    💡 Highlights: Working with Bob Odenkirk on Nobody 2 The journey of a lifelong actor and storyteller The importance of curiosity and asking questions Colin’s approach to documentary filmmaking and storytelling Balancing fame, family, and passion for creative work

    🔔 Subscribe for more in-depth conversations with inspiring creators and thought leaders on The Nick Standlea Show

    Please support this podcast by checking out our sponsor:

    Test Prep Gurus: https://www.prepgurus.com @TestPrepGurus https://www.instagram.com/testprepgurus/

    EPISODE LINKS: Nobody 2 (2025): https://www.imdb.com/title/tt28996126/

    INSTAGRAM: - Host Nick Standlea: @NickStandlea

    PODCAST INFO: - YouTube: https://www.youtube.com/@TheNickStandleaShow

    - Podcast website: https://nickshow.podbean.com/

    - Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903

    - Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ

    - RSS: https://feed.podbean.com/nickshow/feed.xml

    SUPPORT & CONNECT: - Check out the sponsors above, it's the best way to support this podcast.

    - Support on Patreon: (coming soon)

    - Instagram: https://www.instagram.com/nickstandlea/

    - LinkedIn: https://www.linkedin.com/in/nick-standlea-43732573/

    - Medium: https://medium.com/authority-magazine/nick-standlea-of-test-prep-gurus-how-to-take-your-company-from-good-to-great-491ef2c53fb9

    Timestamps: 0:00 - Colin Hanks 0:45 - Colin’s advice on creativity 2:50 - Recent projects and creative approach 8:32 - Insights on collecting experiences and stories 12:38 - Colin discusses the value of sports and community 16:17 - Reflections on history and storytelling 22:13 - Key lessons from career experiences 27:26 - Mentors and advice on handling criticism 30:55 - Overcoming creative crutches 34:28 - Nobody 2 staring Bob Odenkirk and Colin Hanks 41:17 - Growth through learning and adapting 47:03 - Balancing family and career 51:30 - Navigating the ups and downs of fame 55:27 - Colin’s love for English football 1:00:00 - Parallels between sports and acting 1:03:11 - Small steps in achieving goals

    Ask questions. Don’t accept the status quo. Be curious.
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    1 hr and 4 mins
  • Seth Godin: "Most People are Playing Games That Aren't Worth Winning" | "Education Right Now is About Compliance, Not Learning"

    Seth Godin: "Most People are Playing Games That Aren't Worth Winning" | "Education Right Now is About Compliance, Not Learning"
    Oct 21 2024

    Seth Godin, bestselling author, entrepreneur, and thought leader, joins Nick to discuss his new book "This is Strategy." Seth shares powerful insights on how to choose the right "games" in life, rethinking education, and leveraging strategy for long-term success. We also explore the role of systems, storytelling, and even placebos in personal and professional growth. If you're looking to rethink how you approach work, life, and leadership, this episode is packed with actionable wisdom.

    🔗 Timestamps: 00:00 - Introduction 00:30 - Strategy and Becoming 04:21 - Education vs. Learning 07:01 - Changing Systems 09:41 - Coordinated Action 11:41 - Perspective on the World 13:11 - Choosing the Right Games 18:21 - Preparing for Success 22:01 - The Importance of Storytelling 24:31 - Placebos and Nocebos 28:01 - Leveraging Systems for Change 30:01 - Leading with Purpose

    Don't forget to like, subscribe, and hit the notification bell!

    Please support this podcast by checking out our sponsor:

    Test Prep Gurus: https://www.prepgurus.com @TestPrepGurus https://www.instagram.com/testprepgurus/

    EPISODE LINKS: This is Strategy by Seth Godin: https://amzn.to/4eMapcX www.SethGodin.com

    INSTAGRAM: - Host Nick Standlea: @NickStandlea

    PODCAST INFO: - YouTube: https://www.youtube.com/@TheNickStandleaShow

    - Podcast website: https://nickshow.podbean.com/

    - Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903

    - Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ

    - RSS: https://feed.podbean.com/nickshow/feed.xml

    SUPPORT & CONNECT: - Check out the sponsors above, it's the best way to support this podcast.

    - Support on Patreon: (coming soon)

    - Instagram: https://www.instagram.com/nickstandlea/

    - LinkedIn: https://www.linkedin.com/in/nick-standlea-43732573/

    - Medium: https://medium.com/authority-magazine/nick-standlea-of-test-prep-gurus-how-to-take-your-company-from-good-to-great-491ef2c53fb9

    Ask questions. Don’t accept the status quo. Be curious.
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    43 mins
  • Flow: unlock creativity | Dr. Mihaly Csikszentmihalyi | "You sense of time and self disappear"

    Flow: unlock creativity | Dr. Mihaly Csikszentmihalyi | "You sense of time and self disappear"
    Sep 24 2024

    Explore the concept of 'flow'—the state of optimal experience. The book 'Flow' was written by Dr. Mike Csikszentmihalyi in 1990. I worked for Dr. Mike for six years as a research associate (yes, I know he signed his books 'Mihaly,' but he always insisted I call him 'Mike') . He was an amazing mentor and friend and he is greatly missed. In honor of his birthday, I cleaned up the audio on a lecture he delivered on flow and added some visuals.

    Dive Deeper: Discover the attributes of the flow state, such as intense focus, a sense of clarity, and the merging of action and awareness. Understand how deep engagement can lead to enhanced happiness and productivity. Learn about the benefits of being in flow, including increased creativity, better performance, and greater overall satisfaction in life.

    Timestamps:

    00:00 Introduction: Childhood and War

    00:51 Discovering Psychology by Chance

    01:57 The Pursuit of Happiness

    02:42 Understanding Creative Ecstasy

    06:13 The Flow Experience

    08:15 Measuring Flow in Everyday Life

    08:45 Challenges and Skills: Pathways to Flow

    10:12 Addressing Apathy and Enhancing Flow

    Books: I'd recommend the book "Finding Flow" over the book "Flow" for anyone who is new to his work!

    Finding Flow: The Psychology of Engagement with Everyday Life https://amzn.to/4gr1O0B

    Flow: The Classic Work on How to Achieve Happiness: https://amzn.to/3XyKHkD

    Please support this podcast by checking out our sponsor:

    Test Prep Gurus: https://www.prepgurus.com @TestPrepGurus https://www.instagram.com/testprepgurus/

    INSTAGRAM: - Host Nick Standlea: @NickStandlea

    PODCAST INFO: - YouTube: https://www.youtube.com/@TheNickStandleaShow

    - Podcast website: https://nickshow.podbean.com/

    - Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903

    - Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ

    - RSS: https://feed.podbean.com/nickshow/feed.xml

    SUPPORT & CONNECT: - Check out the sponsors above, it's the best way to support this podcast.

    - Support on Patreon: (coming soon)

    - Instagram: https://www.instagram.com/nickstandlea/

    - LinkedIn: https://www.linkedin.com/in/nick-standlea-43732573/

    - Medium: https://medium.com/authority-magazine/nick-standlea-of-test-prep-gurus-how-to-take-your-company-from-good-to-great-491ef2c53fb9

    Ask questions. Don’t accept the status quo. Be curious.

    #flow #Csikszentmihalyi #findingflow @TheNickStandleaShow #testprepgurus
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    11 mins
  • "Make It Stick: The Science of Effective Learning" | "Self-testing is key" | Mark McDaniel & "Roddy" Roediger III

    "Make It Stick: The Science of Effective Learning" | "Self-testing is key" | Mark McDaniel & "Roddy" Roediger III
    Sep 19 2024
    Students often rely on ineffective study methods such as rereading and highlighting. However, these methods do not lead to deep understanding and long-term retention of information. One effective strategy is retrieval practice, which involves testing oneself on the material to actively engage with it and identify areas of weakness. Self-testing helps students recognize what they know and what they need to review. Another important technique is interleaving or mixing up different types of practice, which better simulates real-world situations and helps students recognize cues and apply strategies accordingly. These strategies are applicable not only to academics but also to sports and other domains. The conversation explores the concept of desirable difficulties and the importance of struggle in learning. It discusses the benefits of interleaving and mixed practice over blocked practice, as well as the challenges of implementing these strategies in the classroom. The conversation also touches on the need for objective feedback and the role of long-term retention in effective learning. The potential for transforming the education system is discussed, with examples of schools and teachers successfully implementing these techniques. The conversation covers various topics related to effective learning, including the importance of testing and retrieval practice, the impact of AI on the legal profession, the role of test anxiety, the myth of learning styles, and the need for evidence-based instructional techniques. The guests also discuss the positive impact of using data to track progress and the importance of experimentation and objective feedback in improving learning outcomes. Takeaways: * Rereading and highlighting are ineffective study methods that lead to familiarity but not deep understanding. * Retrieval practice, such as self-testing, helps students actively engage with the material and identify areas of weakness. * Interleaving or mixing up different types of practice is more effective than massed practice for long-term learning and real-world application. * These strategies are applicable not only to academics but also to sports and other domains. Desirable difficulties, such as interleaving and mixed practice, can lead to better long-term retention and understanding of material. * Implementing these strategies in the classroom can be challenging, as it requires a shift in teaching and learning approaches. * Objective feedback is crucial for students to recognize the effectiveness of these techniques. * The education system needs to prioritize long-term retention and understanding over short-term memorization and grades. * Examples of schools and teachers successfully implementing these techniques demonstrate their effectiveness and potential for transforming education. Testing and retrieval practice are essential for effective learning. * Test anxiety can be reduced through frequent testing and familiarization with the testing format. * Learning styles have no scientific evidence to support their effectiveness. * Data-driven learning and objective feedback are crucial for tracking progress and improving learning outcomes. * Experimentation and evidence-based practices are key to enhancing learning effectiveness. Sound Bites: "The typical student chooses to read material, highlight it, underline it, then reread it before the exam. And there's so many better ways they could be spending their time." "Retrieval practice is just simply either the teacher gives you a test or you test yourself and you start practicing getting information out of memory." "Retrieval practice produces better long-term memory, increases accuracy of knowing what you know and don't know, and increases efficiency of learning material you couldn't retrieve." "If you want people to pass the bar exam, you want them testing themselves and you testing them." To support this show please share this episode, subscribe, and visit our sponsor: Test Prep Gurus: https://www.prepgurus.com @TestPrepGurus https://www.instagram.com/testprepgurus/ EPISODE LINKS: Make It Stick, Peter C Brown, Mark A. McDaniel, Henry "Roddy" L. Roediger III: https://amzn.to/3XPBTbF Stop Stealing Dreams, Seth Godin: https://seths.blog/wp-content/uploads/2019/05/stop-stealing-dreams6print.pdf INSTAGRAM: - Host Nick Standlea: @NickStandlea PODCAST INFO: - YouTube: https://www.youtube.com/@TheNickStandleaShow - Podcast website: https://nickshow.podbean.com/ - Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nick-standlea-podcast/id1700331903 - Spotify: https://open.spotify.com/show/0YqBBneFsKtQ6Y0ArP5CXJ - RSS: https://feed.podbean.com/nickshow/feed.xml Ask questions. Don’t accept the status quo. Be curious. 0:00 – Introduction 0:22 – Meet the Authors of Make It Stick 1:02 – Are Students Studying as Effectively as They Can? 1:47 – The Problem with Highlighting and Rereading 2:32 – The Power of Retrieval Practice 4:00 – ...
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    1 hr and 23 mins