Huberman Lab

How to Learn Faster by Using Failures, Movement & Balance

Feb 15, 2021

01:25:19

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Quick takeaways

Engaging in incremental learning by making errors can tap into neuroplasticity and enhance learning as an adult.

Attaching personal significance and setting challenging goals can accelerate plasticity and motivate learning.

Identifying optimal timing and mental states for learning can maximize focus and tolerance for errors, creating an ideal environment for plasticity.

Deep dives

Incremental Learning and Making Errors

Incremental learning, focused on making errors, is a powerful way to tap into neuroplasticity as an adult. By engaging in short bouts of intense learning, where we make a lot of errors, we can signal to our nervous system that change is necessary. The frustration and errors during these learning bouts release neurotransmitters like epinephrine and acetylcholine, which promote focus and attention. Keeping the learning sessions relatively short and intense allows us to maintain high levels of focus and engagement. Additionally, by subjectively attaching dopamine to the process of making errors, we can create a positive association with the learning experience, further enhancing plasticity.

Importance of Error for Neuroplasticity

02:08

Releasing Dopamine and Accelerated Learning

00:31

How to Get Massive Plasticity All at Once as an Adult

01:47

$$#;Understanding Limbic Friction: Stress, Alertness, and Neural Plasticity

03:31

Introduction

2min

The Probiotic in Athletic Greens

2min

How to Change Your Nervous System for the Better

2min

Does the Brain Control Behavior?

2min

What Are Lower Motor Neurons?

2min

Central Pattern Generators - What Are They?

2min

Do You Need to Go Running or Biking to Open Up Plasticity?

2min

Can Behavior Change the Brain?

2min

Adaptive Plasticity - What Are the Behaviors That You Can Engage in to Access Neuro Plasticity?

2min

10.

The Way to Create Plasticity Is to Create Mismatches

2min

11.

Neural Plasticity - Is Making Errors the Way to Flow?

2min

12.

The Brain Is Incredibly Plastic

2min

13.

What Can I Do Now That's Really Enhance My Brain?

2min

14.

We Align Our Maps of Experience and Our Sensory Maps

2min

15.

The Key Experiment in Neuroplasticity

2min

16.

How Can We Get Plasticity as Adults That Imitates Plasticity?

2min

17.

Is It the Making of Errors That Are Signalling to the Nervous System That Something's Not Working?

2min

18.

The Nervous System Is Making Errors

2min

19.

The Most Important Thing for Adult Learning

2min

20.

The Adult Nervous System Can Tolerate Smaller Errors

2min

21.

Learning Free Throes - What Should I Be Paying Attention To?

2min

22.

The Key Elements of Incremental Learning

2min

23.

How to Get Massive Plasticity All at Once as an Adult

2min

24.

The Importance of Plasticity in the Nervous System

2min

25.

Addictions and the Need to Change

2min

26.

The Altradian Cycle - How to Make the Most of Incremental Learning

3min

27.

How Do You Know When You're Making Errors?

1min

28.

How to Accelerate Plasticity

3min

29.

How to Accelerate the Rate of Plasticity

2min

30.

Dopemin Is a Molecular Associated With Motivation and Pursuit

2min

31.

Parenting Advice - I'm Not in a Position to Give Anyone Direct Advice, but I'll Say It's Not My Place

2min

32.

How Long Do These Chemicals Stay in Your Brain?

2min

33.

What Is Limbic Friction and Why Does It Work?

2min

34.

Neuronal Plasticity - Are You Too Tired or Too Alert?

2min

35.

How to Wake Yourself Up

2min

36.

How Much Autonomic Arousal Are You Experienced?

2min

37.

What Is Going on Here?

2min

38.

The Gates to Plasticity

1min

39.

How to Disrupt Your Vi Vestibular Motor Relationship

2min

40.

Bringing Novelty to the Vestibular Motor Experience

2min

41.

The Sensory Motor - The Relationship Between the Sensory and the Physical Space

2min

42.

The Four Gates of Neural Plasticity

2min

43.

Is It Better to Engage in Resistance Exercise or Not?

2min

44.

Learn Conversational French to Save Your Relationship

2min

45.

Is There a Specific Pill or Chemical That Will Increase Plasticity?

2min

46.

Neuronal Plasticity - Yoga and Neuroscience

2min

47.

How to Support the Podcast

3min

48.

Neuronal Plasticity - Is It Possible?

2min

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!

For the full show notes, visit 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

00:00:29 Sponsors: AG1, LMNT & Waking Up

00:06:20 Nerves and Muscles

00:12:00 Exercise alone won’t change your brain

00:12:58 Behavior will change your brain

00:13:30 Remembering the wrong things

00:15:00 Behavior as the gate to plasticity

00:15:45 Types of Plasticity

00:17:32 Errors Not Flow Trigger Plasticity

00:21:30 Mechanisms of Plasticity

00:22:30 What to learn when you are young

00:23:50 Alignment of your brain maps: neuron sandwiches

00:26:00 Wearing Prisms On Your Face

00:29:10 The KEY Trigger Plasticity

00:32:20 Frustration Is the Feeling to Follow (Further into Learning)

00:33:10 Incremental Learning

00:35:30 Huberman Free Throws

00:38:50 Failure Specificity Triggers Specific Plastic Changes

00:40:20 Triggering Rapid, Massive Plasticity Made Possible

00:43:25 Addiction

00:45:25 An Example of Ultradian-Incremental Learning

00:49:42 Bad Events

00:51:55 Surprise!

00:52:00 Making Dopamine Work For You (Not The Other Way Around)

00:53:20 HOW to release dopamine

00:55:00 (Mental) Performance Enhancing Drugs

00:56:00 Timing Your Learning

00:57:36 (Chem)Trails of Neuroplasticity

00:58:57 The Three Key Levers To Accelerate Plasticity

00:59:15 Limbic Friction: Finding Clear, Calm and Focused

01:04:25 The First Question To Ask Yourself Before Learning

01:05:00 Balance

01:07:45 Cerebellum

01:10:00 Flow States Are Not The Path To Learning

01:11:18 Novelty and Instability Are Key

01:14:55 How to Arrive At Learning

01:15:45 The Other Reason Kids Learn Faster Than Adults

01:19:25 Learning French and Other Things Faster

01:22:00 Yoga versus Science

01:32:00 Closing Remarks

Disclaimer & Disclosures

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Huberman Lab

How to Learn Faster by Using Failures, Movement & Balance

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Incremental Learning and Making Errors

Contingency and High Importance

Timing and Optimal Learning States

Limbic Friction and Balance

The Concept of Limbic Friction and its Implications

The Role of the Vestibular System in Neural Plasticity

Importance of Error for Neuroplasticity

Releasing Dopamine and Accelerated Learning

How to Get Massive Plasticity All at Once as an Adult

$$#;Understanding Limbic Friction: Stress, Alertness, and Neural Plasticity

Thank you to our sponsors

Timestamps

Get the Snipd
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AI-powered
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highlights

Huberman Lab

How to Learn Faster by Using Failures, Movement & Balance

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Incremental Learning and Making Errors

Contingency and High Importance

Timing and Optimal Learning States

Limbic Friction and Balance

The Concept of Limbic Friction and its Implications

The Role of the Vestibular System in Neural Plasticity

Importance of Error for Neuroplasticity

Releasing Dopamine and Accelerated Learning

How to Get Massive Plasticity All at Once as an Adult

$$#;Understanding Limbic Friction: Stress, Alertness, and Neural Plasticity

Thank you to our sponsors

Timestamps

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