The Calm Cockpit Podcast

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, you’ll 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), 123–133.

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), 405–410.

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, 87–101.

Nutrition & Brain Function

Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.

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), 26–33.

Sleep and Memory Consolidation

Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annual Review of Psychology, 57, 139–166.

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, you’ll 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 night’s sleep, and return to it often; the more you practice the easier it becomes to find your best night’s sleep!

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!

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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