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Quick takeaways
- Performing a high number of repetitions and embracing errors are crucial for rapid skill learning.
- Allowing idle time immediately after a learning session allows the brain to consolidate skill learning.
- Scheduling specific learning sessions with a focus on repetitions and error recognition optimizes skill learning.
- Combining mental and physical training can enhance skill learning and retention.
Deep dives
The Importance of Repetitions and Errors in Skill Learning
To accelerate skill learning, it is crucial to perform as many repetitions as possible per training session. This means dedicating a specific block of time, whether it be 10 minutes or an hour, solely to performing the skill and maximizing the number of repetitions. Errors play a vital role in this process, as they cue the brain to make necessary changes and open the door for neural plasticity. By embracing errors and focusing on the feedback they provide, the brain can learn and refine the skill more rapidly.
The Role of Errors in Attention and Plasticity
Errors during skill learning prompt an activation of brain areas associated with attention and cue the brain to allocate its resources for error correction. Making errors shifts the brain's focus to the relevant sensory events and directs attention toward the specific aspects of the skill that need adjustment or improvement. While external feedback from coaches is valuable, allowing time for self-directed error recognition and correction is essential for effective skill acquisition.
The Power of Repetitions and Post-Learning Idle Time
Performing a high number of repetitions in a learning session is crucial, but equally important is the period of idle time immediately following the session. During this time, the brain automatically rehearses the motor sequence of the correct pattern of movement, allowing for the consolidation of skill learning. It is important to refrain from engaging in other activities during this idle time, as it allows the brain to consolidate learning and strengthen neural connections.
Sequencing Learning Sessions and Leveraging Sleep
To optimize skill learning, it is recommended to schedule specific learning sessions with a focus on repetitions and error recognition. After each session, allow for a period of idle time, even as short as one minute, to let the brain replay and consolidate the correct motor sequences. Quality sleep also plays a significant role in consolidating skill learning and should not be overlooked.
Importance of Repetitions and Errors in Skill Learning
Repetitions and errors play a crucial role in skill learning. The more repetitions and failures we have, the better we become at the skill. It is essential to focus our attention and perform a lot of repetitions during training sessions to accelerate learning. Additionally, allowing the brain to go idle and replay motor sequences afterward is beneficial. Increasing the number of repetitions per unit time through metronome cues can enhance learning as well.
The Power of Visualization in Skill Learning
Visualization can supplement physical training and support skill learning. Mental rehearsal engages the upper motor neurons involved in deliberate action and can lead to improvements in strength and skill acquisition. However, visualization alone is not as effective as physical practice. Combining mental and physical training can enhance skill learning and retention.
Alpha GPC and its Effects on Skill Learning
Alpha GPC, a supplement that enhances power output and cognitive function, can potentially support skill learning. It has shown notable increases in strength and improvements in cognitive decline. However, physical training still leads to greater improvements compared to alpha GPC and other supplements.
Optimizing Skill Learning with Repetitions and Time Management
To optimize skill learning, focus on density of training inside sessions, with maximum repetitions and failures. Take advantage of idle time and replay the motor sequences. Depending on individual constraints, prioritize the number of repetitions per unit time rather than adhering strictly to the ultradian cycle. Enhancing motivation and prioritizing restful sleep also contribute to effective skill learning.
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The Huberman Lab Podcast - Physical Performance, Recreationa Exercise, Running, Swimming, Yoga, Skills and Skills
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Using Your Powers of Attention to Direct Your Attention to Particular Aspects of a Motor Movement
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This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 : https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
00:06:28 Skill Acquisition: Mental & Physical
00:08:40 Clarification About Cold, Heat & Caffeine
00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment
00:16:08 Physical Skills: Open-Loop Versus Closed-Loop
00:18:50 Three Key Components To Any Skill
00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior
00:23:30 Upper Motor Neurons for Deliberate Movement & Learning
00:25:00 Lower Motor Neurons Control Action Execution
00:25:26 What To Focus On While Learning
00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth
00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment
00:34:00 Learning To Win, Every Time
00:39:26 Errors Solve the Problem of What To Focus On While Trying to Learn Skills
00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad
00:44:40 The Framing Effect (& Protocol Defined)
00:46:10 A Note & Warning To Coaches
00:48:30 What To Do Immediately After Your Physical Skill Learning Practice
00:53:48 Leveraging Uncertainty
00:56:59 What to Pay Attention To While Striving To Improve
01:04:45 Protocol Synthesis Part One
01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained
01:11:06 How To Move From Intermediate To Advanced Skill Execution Faster: Metronomes
01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators
01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)
01:22:02 Protocol For Increasing Limb Range of Motion, Immediately
01:28:30 Visualization/Mental Rehearsal: How To Do It Correctly
01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)
01:35:34 Imagining Something Is Very Different Than Actually Experiencing It
01:37:58 Cadence Training & Learning “Carryover”
01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC
01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization
01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions
01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks
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