KEY TAKEAWAYS FROM EPISODE 7: Learn some motor movement. Inversion, handstand, free throws, drawing, dancing. With more emphasis on the activities that test the vestibular system as vestibular disturbances release all the neurochemicals that are vital for plasticity. The more you don't know how to do something, the more of an effect it will have. Avid gymnasts are comfortable upside down; they will get 0 plasticity from this. Make plenty of errors during your selected activity and DO NOT give up when it inevitably gets difficult. Frustration and uncomfortableness is a sign it's working, not a sign of personal weakness. Give yourself positive self-talk during said difficult learning session. Attaching dopamine to the frustrating event makes it easier, more enjoyable and will accelerate plasticity. He did not say this, but I'd imagine smiling occasionally during the difficult experience can help. Tell yourself that those errors are good for you. Neural-plasticity is a state. This means that you can release the neurochemicals in the brain via vestibular disruption, and then immediately go learn something and have accelerated learning as a result (Ex: Standing on 1 foot for 10 minutes before learning French will not only improve your balance, but enhance your language practice afterwards). The vestibular disruption/motor learning is merely a catalyst that opens the gates for plasticity. Also, having a strong incentive to do something has been shown to have a dramatic effect in learning in adults. It is as dramatic as a childs learning provided the incentive is serious enough, such as being hungry. With adults, plasticity was shown to be more effective when you don't learn so much at once. Do smaller amounts of learning at a time. Now, before ANY of this. You want to be in a state of alertness, but calm. If you are too tired/calm, he said maybe do some controlled hyperventilating to increase the alertness neuromodulator epinephrine. He did not say the "Wim Hof method" specifically, but this would be one way to do this. Coffee can also increase epinephrine. But the best way would be to be well rested. Now if you are too alert/stressed, do some calming breathing exercises. He recommended taking in 2 inhales consecutively and exhaling slowly. When all of this is done, he recommends NSDR/Yoga Nidra for further accelerating learning and states of calm. In episode 6 he suggested walking, running, exercise, or sitting in your thoughts after a learning session to improve plasticity as well. Finally, get good rest the ensuing nights because this is where the neuroplasticity actually takes place. "Plasticity is a state of the nervous system. It's not just geared towards the thing you're trying to learn. Motor movements are the most straightforward way to access states of plasticity, and that could be for the the sake of learning that specific motor movement, or the sake of accessing plasticity more generally."
This Guy Deserves a Noble Prize, Just changed the lives of thousands You can hear his passion in the Tone. Hes not selling anything and actually sharing cutting edge research that would take years to reach the public
agreed 100% and he has a wonderful way of making it all make sense. He structures it like a degree program by building on the knowledge he's covered in other podcasts each time. he's got an easy voice to listen to as well. just a well rounded character, who I am so grateful to have found, and definitely spread the word about so some of my friends and family can learn this stuff too.
I agree. He absolutely is passionate about what he knows and wants to share for free...amazing!! I want to sit down with him and discuss so much!!! As I'm sure everyone does. :). Neuroplasticity is amazing.
My man shares a lifetime of knowledge he’s accrued along with tens of thousands of dollars worth of education ... all for the betterment of people. Thanks so much for that.
I taught myself how to swim at age 60. It took 6 years, huge frustration and I'm still learning. I got smarter and finished a Masters degree. Now I'm finishing a PhD at 66. Everything Professor Huberman explains is spot on.
32:25 'If you're uncomfortable making errors, and you get frustrated easily, if you leverage that frustration toward drilling deeper into the endeavor, you are setting yourself up for a terrific set of plasticity mechanisms to engage.' This made me rethink how I approach learning as someone past the age of 25! Incremental learning where it is then.
hey I am in your same situation and in want to learn and improve pls could u tell me what u did since u commented maybe it will. help me , thank you a lot
I get frustrated easily and this is why I give up on learning or doing anything. Everyone is saying you just need to start then you start and you get frustrated and feel awful and you don't come back it. Now knowing what's actually happening in the brain during this process I feel a lot more motivated to continue.
This is exactly how I've gotten better at golf. Go to the range, hit bad shot after bad shot, get frustrated, dig in and keep working, and finally make some progress.
@@anantnigam1639you have a higher capacity for neuroplasticity being very young… yet the advice - based on the literature - still works for you, as Prof Huberman says
The fact that he does this for basically the betterment of any person that wants to learn is amazing. Whenever I have a conversations about any of these subjects, I always tell them about your podcast and contributions, thank you so much.
I absolutely agree. I just found this podcast 2 weeks ago and I have listened to about 3 so far. I also, shared it with 4 people I work with. I am grateful for his time.
00:00:00: Introduction 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
I'm an Exercise Physiology/Biology undergrad and ophthalmic technician in the Air force, this podcast checks off so many boxes of my interests that I want Dr Huberman to adopt me.
I had stopped dancing thinking I was wasting time, distracting me from my studies, now I am more motivated to use dance as a tool to enhance my learning. I look forward to engaging in new and challenging moves! Thank you for taking the time to explain the neurological reason. I will now enjoy dance without feeling guilty!
And when you learn a new challenging skill you can use this experience to motivate yourself for new learning. For me personally learning downhill skiing at 30 was a huge boost in confidence. Since then I embraced mindset of not being afraid to learn( cause I am "too old ") and it's only had positive influence on my life
I'm in my 5th year of medical school, and none of my professors, residents, or doctors had ever been able to deliver that much information on a single session. You are great, Professor Huberman. Thanks for your time and effort, I appreciate it. 🙏
29:15 - the signals that trigger plasticity is the making of errors 31:00 - humans don't like feelings of error. Those who do, do well in situations involved in. those who don't tend to generally not do well 32:30 - leverage frustration in errors for drilling deeper, better plasticity. Walkway, and plasticity towards what happens *after leaving* 34:00 - incremental shifts in plasticity at a time to stack plasticity for adults 35:00- Small bouts of learning with small increments of data for adults 38:58 - small increments of intense learning to know what the errors to fix. Too large a session, harder to find with more error variety 40:00 - 7 to 20 minutes of intense focus to stimulate plasticity (like instrument) 41:22 - serious incentive for plasticity can affect dramatic levels of plasticity 51:57 - learn to attach dopamine in a subjective way towards errors made. Failing repeatedly, as well as telling ourselves these failure are good, can accelerate plasticity 1:11:00 - more novel the experience with instability towards vestibular motor commands, more plasticity and learning. Failures, errors, and relationship to gravity enhance plasticity with increased novelity 1:15:00 - How to arrive at learning: appropriate level of autonomic arousal for learning, clear and focused best but don't worry about being all the way there, make errors, and vestibular learning
It is wild that society and our school system often times teaches us to feel inferior when we make mistakes and errors within learning. Not only are you not getting dopamine from making mistakes but you are actually getting a feeling of shame, which leads to many people giving up and avoiding the feeling of “not being good at” something. Adults then have to unlearn how they were taught to “learn”. I cannot help but think how this world could benefit from establishing this understanding of learning at a young age. Imagine all the people that could tap into their full potential. Fantastic to hear the “growth mindset” from a scientifically rigorous perspective, with actual tools.
Shame is a hideous feeling and should never be placed on someone trying to better themselves. What I find most concerning is when a child is punished for pointing out the problems. I'm hopeful that the more papers that are published about this, the more it will be implemented, given how simple it is. That said, we've known that meditation has huge benefits to mental health, focus, learning, etc. and yet very few schools teach this practise. I think it's on us to take this information and pass it on, or do something with it. We could all be more proactive in building businesses and non profits that provide the tools and services that facilitate these changes, like teacher training that brings teachers up to speed with this information. I think this is why Andrew is giving the information away for free. He can't do everything and his strengths lie in finding the answers.
Sorry that you've had bad experiences. I'm a teacher and during our undergrad we have to take really intense courses about the psychology of learning. In Canada, we make sure to say to students, "It's okay to make mistakes", "how can we learn from this?", "what's another way or solution". We don't use red pen to put check marks and "x" beside a mistake.
Yes! freedom of natural movement is restricted when told to stand in line, sit and do not speak there is no room for errors the labors the muscles hold on tight to conform the structure. And therefore the shame rises when you can't be ture to your self image.
I left my career in teaching high school to become a psychotherapist and bring the exact message you posted in your comment to students, parents, abs educators. The grading system-its utility and our attitudes toward it-is a big problem. If We don’t value and encourage failure, we aren’t educating in the true sense and no learning is happening. Schooling is VERY different than learning!! And then we wonder why social emotional learning is all the rage now?! Wtf!! It’s easier to change how we do school than to change beliefs and attitudes that schooling IS learning. They aren’t the same thing!
Tbh, his discussion of the subjects/materials are gonna be extremely hard to understand for most people not into science, but this man is just giving it in layman's term. The idea of explaining complicated subject to a simple, easy to understand and digest content is a mark of true genius and dedication in the field. You are truly a blessing Andrew, thank you for all your work 😊
I have Asperger's Syndrome and recently just started studying in college again after a long time of poor health. These podcasts are perfect for me. Not too heavy, not too light. The timing has been impeccable. Thanks Andrew, you're helping to move my life in the right direction.
My mindset about frustration, doing tasks that challenge, has changed thanks to you. I will seek more frustration during my yoga practice instead of going to the easy stuff and after I will study something challenging. You, Mr. Brilliant Stunning Professor are a delight and a life changer for me. Every single podcast thus far has moved the dial in my life. Thank you.
Can we all just appreciator the fact he speaks to the camera for over an hour and never really steps a foot wrong. This man is amazing in more ways than one.
As a student of science, I always felt that a very big reason of people not respecting science and scientists enough as much as they respect some movie stars etc. is because these researches are done in lab and published in journals. Frankly common people cannot understand these complicated information if it is not serving them a purpose in real life. You are just incredible where you actually bridge the gap between findings of scientific community and there applications in a common man's life. You are my role model. I wish, if I could become even half as good as you, I feel I will be able to serve people. I wish, I have an opportunity to actually work for you or work with you and I am firm believer that dreams do come true💕😊🤗
@@anantnigam1639I’m 15 they’ll work for everyone we just don’t need it as much i believe. Also we have both adult neuroplasticity and some younger neurowhatever so we can both decide what we learn and can learn quicker then older people, using these tricks will just make it quicker
I often find myself wanting to take notes and/or go back to previous episodes to make sure I don’t forget anything. I know it is easy to say but the next step is turning all this content into a book so we can keep referencing to it 🤗. That would be my standard gift to everyone in my life:)
This is the only podcast I listen to where I sit down with a note taking app and actively listen, pause and take notes. The information density of these 90 minutes are completely insane - I love it!
@@anantnigam1639if you are consciously doing these things, you are in the best position. Since you asked the question, i suppose you haven't watched the video entirely. Take time and take notes. Best of Luck.
This was my favorite so far. My oldest is an overthinker and has the idea that she can prepare enough to avoid any error. On a walk I was telling her that I learned late in life that the fastest way to learn is by making mistakes. Unfortunately, due to cultural or family expectations we tend to associate making mistakes with being less than, or not good enough or dumb. For some people that level of shame is intolerable to the point that it hinders them from ever trying anything new or difficult. I also think it's invaluable to understand that small increaments of time doing something very difficult goes a long way. Rather than the all in all the time mentality that I think a lot of people have about learning something new. Great content as always!
A stand out experience for me at school was when learning times tables, teacher goes "7x6?" and a friend said 48. "NOoooo, 7 times 6 is 42!!!". Could never forget that totally out of balance reaction -- and it made me realise the act of correcting mistakes is WAY more memorable and seems to stick with you longer . It's good for short hand, (but in the case of that one) not always super necessary. There's also a whole field in Information Science called [quantum] error correction, which may be at the heart of anything we learn (and especially english language e.g. compared to the more basic/older ones like greek).
@@Earzone63 I tried reading the concept of quantum error correction but I think it is way over my head 🙃. But I do think those instances of overcorrection tend to come from people who haven't particularly struggled to understand a certain concept therefore lack empathy and patience for the student (it could also be that the teacher was having a bad day 😄). I think you are right, it can be helpful short term as long as it does not cause the child an aversion to learning altogether or cause performance anxiety as a result. I think that maybe because we have less control of the circumstances, the material and the person teaching. Identifiying the discomfort and associating with a something positive ( subjective dopamin reward) such as I am getting closer to my goal, instead of I suck at this. Should be our approach to learning new things. But a lot of us are not taught this as children.
@@marthahorton5350 that’s so true that growth mindset rather than a fixed one is very healthy, and will serve someone more in life, even if someone started off with a ‘natural talent’. Haha Quantum Error Correction is just what i’ve condensed and picked out from the field as the critical piece needed for quantum computing to work, but certainly no expert. (It maybe the case that there are ‘qubits’ at micro tubal sites in the brain which could partly explain consciousness ...or why recalling something can be elusive in the moment but is easily retrievable again after a few dozen seconds) - but it might be a while until we see a cross-over with neuroscience research. Interesting stuff though!
@@Earzone63 Unfortunately I'm not very computing or mathematically inclined 🙂 I would like to have that kind of mind. I do believe that understanding what can improve our error predictions, error correction and information retrival can make a huge difference in our lives and our field of work. Finding out qn approach or methodology that makes sense is crucial. In my field we have a long way to go to develop error prevention and correction protocols, as well as growth mindest education, mainly because nursing is still being done by human beings and the capacity for data retention is lower and the capacity for error is exponentially higher under stress and long hours of work. But as you said, maybe neuroscience, computing and humanity might find the right collaboration someday. Thanks for the reply 🙂
@@marthahorton5350 very interesting perspective and we all deeply appreciate the work of nurses especially now, once there is a robust way to composite and exchange healthcare data in a privacy-centric way certainly a couple of those computing folks owe it to develop info systems than can augment the role of workers in your field, to reduce the cognitive burden / load . Best wishes to you your kids and everything that u do :)
I cannot believe this is free content. This is so insanely, crucially helpful to people, I’m BAFFLED its right here right next to cat videos. So many of these episodes have aggressively helped and impacted my life in just as many different aspects that I can’t list them. Thank you so much Andrew, this is invaluable content and I (we) appreciate you so fucking much thank you 🙏🏼
I spent most of my childhood and adolescence avoiding learning because I couldn't handle the frustation of not performing perfectly on the firsts attempts. I'm so grateful to you for sharing these valuable insights, they serve as a guide and motivation to keep with great diligence the work of unlocking our potential.
I'm 56 and a mountain biker. Two years ago I decided to focus more on skills instead of riding by the same features I can't do every time. It's frustrating but by sessioning a certain part of the trail is exactly what's being described here right down to the pitch, yaw and roll often with high consequence. When I was learning to mtb 20 years ago... I knew I was re-wiring my brain. I'd dream about it at night. This is fascinating.
The quality of information given in this podcast is just incredible. I am so grateful for having the possibility to learn so many things that can help myself to make my life better. If I think that all of this is made available by Prof. Huberman for free I am even more grateful. Thank you Professor, I will never miss an episode.
Been doing this every Monday! Dr. Huberman is nothing but a positive influence, hands down! It's like coming to a class, these viewers and people in the comments are my classmates and, of course, we all celebrate our Professor, Dr. Huberman! Plus the neat description is the outline of the discussion for this session! Sweet!!!
My PT guy introduced me to your podcasts....and I'm glad. I've always been very athletic but a year or so ago at age 59, they found a 5cm mass on my brain. Front right lobe. Doctor decided it was ADEM. Similar to MS but better because it shouldn't be recurring like MS. My left leg, arm and hand no longer worked and were very numb. So plasticity is what it's all about for me. Being athletic and active gave me the work ethic and mindset of working through failures over and over again. And yes, the failures motivated me. I like that I was naturally following the path you were talking about. Now I'm down to just the left hand not working right and being very numb. Between this episode about using failures and your talk with David Goggins "it's the stick that keeps pushing us"...I'm all the more motivated to keep trying things I don't want to, and getting the benefit of failing at them. Thank you. Patricia
Thanks for inviting listener questions Andrew! 🙏🏻 As a lifelong martial artist, I've encountered many teachers who use fear/intimidation as a teaching method. 🥋 How does this affect neuroplasticity? 🧠
How does the brain of an ex-heroin addict works? The maturity process of the brain 🧠 can it be interrupted by the use of heavy drugs like cocaine, heroine etc?
I still carry the memory of a teacher who said this to me. I can't recall what I was supposed to be learning, but I'll never forget the moment she subjected me to this "teaching" method.
Listening to this with my mouth wide open. This is the type of quality, scientifically proved information, which basically can make us better without taking anything (drugs, meds, etc) is incredible. And it’s all for free for all of us in English that even not native speaker can grasp and underhand. Amazing. Thank you so much Professor Andrew Huberman! ❤️🙌🏽
16:14 The way to create plasticity is to create mismatches or errors in how we perform things. And this I think is an amazing and important feature of neuroplasticity that is highly underappreciated. The way to create plasticity is to send signals to the brain that something is wrong, something is different, and something isn't being achieved. I think this will completely reframe the way that most people think about plasticity. Most of us think about plasticity as, "Okay, we're going to get into this optimal learning state or flow, and then suddenly we're going to be able to do all the things that we wish that we could do." Well, I hate to break it to you, but flow is an expression of what we already know how to do. It is not a state for learning. And I'm willing to go to bat with any of the flo-wa-nis-tas out there that want to challenge me on that one. Flow is an expression of nervous system capabilities that are already embedded in us. Errors and making errors out of sync with what we would like to do is how our nervous system is cued through very distinct biological mechanisms that something isn't going right. And, therefore, certain neurochemicals are deployed that signal the neural circuits that they have to change. 51:59 I think everyone could stand to enhance the rate of learning by doing the following. Learn to attach dopamine, in a subjective way, to this process of making errors. Because that's really combining two modes of plasticity in ways that together can accelerate the plasticity. So, earlier, I talked about making errors and having a focus about of learning that includes making a lot of errors inside of that learning about. That is going to be frustrating, but the frustration itself is the cue, and epinephrine will be very high under those conditions. But if you can just subjectively associate that experience with something good and that you want to continue down that path as opposed to quitting when you hit the point of frustration, well then you now start to create a synergy between the dopamine that's released when we subjectively think something is good, or tell ourselves something is good, and that situation of making failures. In other words, making failing repetitively, provided we're engaged in a very specific set of behaviors when we do it, as well as telling ourselves that those failures are good for learning and good for us, creates an outsize effect on the rate of plasticity. It accelerates plasticity. Now, some of you might be asking, and I get asked a lot, "Well, how do I get dopamine to be released? And can I just tell myself that something is good when it's bad?" Well, actually yes, believe it or not. The thing about dopamine is it's highly subjective. What's funny to one person is not necessarily funny to the next. So it has to have some sense of authenticity for you. But if you really want to be learning the thing that you're trying to learn, that should be reason enough to tell yourself, "Well, I'm frustrated, but the frustration is the source of accelerated learning." Dopamine is one of these incredible molecules that both can be released according to things that are hardwired in us to release dopamine. Again, things like food, sex, warmth when we're cold, cool environments when we're too warm. It's that kind of pleasure molecule overall. But it's also highly subjective what releases dopamine in one person versus the next. Everyone releases dopamine in response to those very basic kind of behaviors and activities, but dopamine is also released according to what we subjectively believe is good for us. And that's what's so powerful about it. In fact, a book that I highly recommend, if you want to read more about dopamine, is a book that frankly I wish I had written, it's such a wonderful book, it's called "The Molecule of More." Notes: Learn some motor movement. Inversion, handstand, free throws, drawing, dancing. With more emphasis on the activities that test the vestibular system as vestibular disturbances release all the neurochemicals that are vital for plasticity. The more you don't know how to do something, the more of an effect it will have. Avid gymnasts are comfortable upside down; they will get 0 plasticity from this. Make plenty of errors during your selected activity and DO NOT give up when it inevitably gets difficult. Frustration and uncomfortableness is a sign it's working, not a sign of personal weakness. Give yourself positive self-talk during said difficult learning session. Attaching dopamine to the frustrating event makes it easier, more enjoyable and will accelerate plasticity. He did not say this, but I'd imagine smiling occasionally during the difficult experience can help. Tell yourself that those errors are good for you. Neural-plasticity is a state. This means that you can release the neurochemicals in the brain via vestibular disruption, and then immediately go learn something and have accelerated learning as a result (Ex: Standing on 1 foot for 10 minutes before learning French will not only improve your balance, but enhance your language practice afterwards). The vestibular disruption/motor learning is merely a catalyst that opens the gates for plasticity. Also, having a strong incentive to do something has been shown to have a dramatic effect in learning in adults. It is as dramatic as a childs learning provided the incentive is serious enough, such as being hungry. With adults, plasticity was shown to be more effective when you don't learn so much at once. Do smaller amounts of learning at a time. Now, before ANY of this. You want to be in a state of alertness, but calm. If you are too tired/calm, he said maybe do some controlled hyperventilating to increase the alertness neuromodulator epinephrine. He did not say the "Wim Hof method" specifically, but this would be one way to do this. Coffee can also increase epinephrine. But the best way would be to be well rested. Now if you are too alert/stressed, do some calming breathing exercises. He recommended taking in 2 inhales consecutively and exhaling slowly. When all of this is done, he recommends NSDR/Yoga Nidra for further accelerating learning and states of calm. In episode 6 he suggested walking, running, exercise, or sitting in your thoughts after a learning session to improve plasticity as well. Finally, get good rest the ensuing nights because this is where the neuroplasticity actually takes place. "Plasticity is a state of the nervous system. It's not just geared towards the thing you're trying to learn. Motor movements are the most straightforward way to access states of plasticity, and that could be for the the sake of learning that specific motor movement, or the sake of accessing plasticity more generally."
1:13:20 Teachers should no longer tell off students for leaning back on their chairs as all they are trying to do is optimise their learning by using the sensory-motor vestibular space. Thanks for another great pod!
I’ve been following your work. I’m a huge fan. I’m a musician and I’ve been struggling to learn specific things on the guitar and this episode just gave me the key to understand something that I’ve been not paying attention to, and that is the trial and error. I normally stop when I start making mistakes because I don’t want to memorize the mistake. But now that I look back I realize that all I’ve learn in music has been through almost everything you just talked about. I can’t be grateful enough. You are one of the remarkable men of my time. You’re fuel and inspiration for me. Thank you 🙏
I am also a guitarist and it is going to be interesting to see how this repeated mistake process works out as it goes against conventional advice to practice perfect. I have noticed that you can improve overnight and achieve things that were beyond reach the previous day.
This episode goes directly against the sacred wisdom of "perfect practice makes perfect" (a modification to the adage "practice makes perfect"). I'd love to hear Andrew's response to this. Are these two methods at odds with each other, or perhaps there is something else going on.
You have to know I just started this podcast outside at -15 below in MN , standing for 10 mins looking next to the Sun for my daily light therapy! I’ve been practicing about 3 wks now! What a difference!!! I’m an adamant follower of your work! Thank you so much !
the moment this podcast started my quality of life improved instantly, partly because my sleep is now 10 times better but partly cause i get a high watching these
I am studying to sit the medical school exam at 38 and I have been smashing Prof. Huberman's podcasts to help understand how to "learn" better, and this has hit so well!! I cannot in any way shape or form thank this man as much as he deserves for sharing these insights to help the general public. I can't wait to introduce my daughter to this podcast. I don't know if this any use, but I am in Australia, so will be sitting the GAMSAT for the first time in September 2023
yeah i feel frustrated every time a host is interrupting dr. huberman and he has to stop what he is trying to say and sometimes have to go to another topic entirely.
Just turned 26 - this is a real gift here prof; armed with this I'll continue to master and unlock new skills as a young man. Glad I stumbled across your work, many thanks 🙏✊
As a yogi with scientific background, I very much appreciate your comments about the need to bridge the gap between those ancient, immensly powerful tools and the thorough approach of modern science for finding explanations and underlying mechanisms. I often see a certain air of disdain between people leaning towards one or the other lens of viewing things, as you put it and it saddens me because to me, they go hand in hand and are just different approaches to deepen my understanding of nature. For a scientist to dismiss ancient, tried and true practices just because they haven't been thoroughly studied scientifically yet is as narrow a mindset as the one of a yogi who refuses to acknowledge the benefits of modern medicine or the likes. While I'm already commenting: Thanks again for all the amazing information you put out there for free in an easily digestible way. I've already successfully corrected my circadian rythm a bit, utilizing the insights gained from your lectures about light and temperature and I've started implementing steps to improve my focus and neuroplasticity. I can't wait to see what other useful information you've got in store for me!
I'm 19 and i'm very interested in your lectures. I started making sleep and eating schedules because of this channel and lot of stuff that you spoke about focus, is really helping me go through the school. Keep up the good work!
I'm a breakdancer that's stopped learning new moves and practicing due to corona/lack of available places. This is amping me up to learn everything on the opposite side!
I am 40 and this is the first time i leave a comment, the jumping out of the plane joke is one of the best i've heard in a long time and the reason for the comment,thank you
Thank you for this episode, the fact that we can type in what we want to learn in our hand portals, and we have qualified individuals like yourself that take their time to share this valuable information is just priceless. Again, thank you.
Timestamps below. 00:00 Introduction 06:20 Nerves and Muscles 12:00 Exercise alone won’t change your brain 12:58 Behavior will change your brain 13:30 Remembering the wrong things 15:00 Behavior as the gate to plasticity 15:45 Types of Plasticity 17:32 Errors Not Flow Trigger Plasticity 21:30 Mechanisms of Plasticity 22:30 What to learn when you are young 23:50 Alignment of your brain maps: neuron sandwiches 26:00 Wearing Prisms On Your Face 29:10 The KEY Trigger Plasticity 32:20 Frustration Is the Feeling to Follow (Further into Learning) 33:10 Incremental Learning 35:30 Huberman Free Throws 38:50 Failure Specificity Triggers Specific Plastic Changes 40:20 Triggering Rapid, Massive Plasticity Made Possible 43:25 Addiction 45:25 An Example of Ultradian-Incremental Learning 49:42 Bad Events 51:55 Surprise! 52:00 Making Dopamine Work For You (Not The Other Way Around) 53:20 HOW to release dopamine 55:00 (Mental) Performance Enhancing Drugs 56:00 Timing Your Learning 57:36 (Chem)Trails of Neuroplasticity 58:57 The Three Key Levers To Accelerate Plasticity 59:15 Limbic Friction: Finding Clear, Calm and Focused 1:04:25 The First Question To Ask Yourself Before Learning 1:05:00 Balance 1:07:45 Cerebellum 1:10:00 Flow States Are Not The Path To Learning 1:11:18 Novelty and Instability Are Key 1:14:55 How to Arrive At Learning 1:15:45 The Other Reason Kids Learn Faster Than Adults 1:19:25 Learning French and Other Things Faster 1:22:00 Yoga versus Science 1:24:15 Closing Remarks
I have been telling my piano students to embrace mistakes as part of the learning process. I love how you explained why this true! And also why extreme anxiety is not the goal, but to bring your state to an appropriate level of frustration while embracing the experience as a step in the right direction. The dopamine + adrenalin connection for plasticity! Thanks!
I have been used this podcast to learn English and why not, SCIENCE, and now I have in my amazon wishlist books from Matt Walker, Psichology, Muscles(Brad Schoenfeld) and Neurology. Andrew Huberman changed the way I see my brain. Best Regards from Málaga/Spain.
54:23 'The Molecule of More' it talks about dopamine not just as a molecule associated with reward, but a molecule associated with motivation and pursuit, and how subjectively controlled dopamine can be. Make lots of errors, tell yourself that those errors are important and good for your overall learning goals, so learn to attach dopamine, meaning release dopamine in your brain when you start to make errors, keep the bouts of learning relatively short if you're an adult.
I'm an older dude and a musician, we call it chunking when learning parts in short segments at a time. This works for sure. Thanks, these episodes have been very good. BTW Iced in over in Huntsville Al. airport the stress breathing is working...
High contingency for learning. Watching this as a study for a Tibetan language final exam. Huberman really hit a few points to help and explain some things about my struggling 40 something year young brain. I learned Mandarin while in China and was much further along, because I needed that change in my brain to eat, survive, work, live, function. This language is being studied in the comfort of my room in the US and don't need it like I did Mandarin. I need to go take some jumps on the mountain bike before my 90 minute study sessions. This episode is so applicable to so many things in our lives and actions.
At 26 I've only just started noticing that I don't quite play with information at the same speed as I used to. I equated it to lack of proper sleep, diet, exercise, etc. But now, hearing the biological cards given to me by father time places limitation cages on me that I'm excited to RATTLE the SHIT out of. Thank you Mr. Huberman, I've been slowly ingesting your videos these past few weeks. High quality stuff. These will help force me into absurd states and catapult me into absurd heights. Your effort is monumental for the youth who WANT THINGS.
Funny thing, yesterday i bought pencils and paper to learn drawing and listening to you sent me back to ten years ago when I started learning spanish, today I am fluent in this language, and i see all the steps wich you describe, errors, frustration, pleasure, achievements and finally ease and success. I am a 67 years old Frenchman. Have a very nice day.
Thanks for sharing, you're an inspiration. J'apprends actuellement le français et c'est difficile, mais je sais que je le parlerai couramment à l'avenir. Merci beaucoup !
@@mac2658 Merci. Je suis d'accord avec vous, la langue français est vraiment belle ! And I wish you great success and fun with learning how to draw. "A picture is worth a thousand words", so it may be even more useful than learning a language. :-)
So happy to see Doc Hubermans channel on the cusp of 100k subs already! It's more than doubled in the last few weeks and it's so well deserved. This podcast is so valuable.
I am going to turn 23 in july 24. I am grateful for accessing this knowledge at this age. It feels like i have got some great power, that could make me do anything. You are the best thing that has ever happened to me. thanks Andrew Huberman.
Making errors, feeling frustration, and being happy at the same time is the secret of successful learning... P.S. I should listen this episode of podcast once again. Too great change of brain, to make it in one session
It's just incredible. You dramatically improve the lives of people who listen to you. Thank you for this, Professor Huberman. In this episode, you mentioned Flow several times. I read a book by Mihaly Csikszentmihalyi (Flow: The Psychology Of Optimal Experience), found it very fascinating, and could relate some of my experiences to this state. I decided to read it because Daniel Kahneman mentioned this state in his book "Thinking Fast, Slow" and said that in Flow our thinking can be rational without requiring a lot of resources (energy) for it. So my questions are: 1. What is Flow from the neuroscience perspective? 2. Is Daniel Kahneman right with his statement? 3. If not in the learning process, where does the state of Flow can help an individual (i.e. where is the optimal applying of this state)? Another question not related to Flow: 1. You mentioned that the optimal learning period is 90 minutes. What about the so-called Pomodoro session (that lasts for 25 min, then 5 min break, then another session)? Is it useful? Or it's more optimal to stick to +- 90 min? I would appreciate your answers very much. And thank you again for your work.
By instructing on mechanisms you are making fishers of men, so to speak, who can take the information and apply it as a means to self-reliance, adapting & adjusting the information according to each of our own individual needs & circumstances. Thank you so much, this information is life changing, and teachers like you are so important.
Another amazing episode! I keep thinking it can't get any better, but it does every time ! So much dopamine release from the things we learn in each episode. Thank you!! 🙏🙏
52:57 'Failing repetitively provided we're engaged in a very specific set of behaviors when we do it, as well as telling ourselves that those failures are good for learning and good for us, creates an outsize effect on the rate of plasticity. It accelerates plasticity.'
These podcasts are awesome. It's perfectly condensed practical science. Taking so many notes. It's like a college-level course for becoming a superhuman
Great job Prof Huberman!! Transformation of educational system needs to happen!! This is the type of stuff I wished I learned in school. I'm a 50+ year old man, and I love learning. When I was in school, I hated it.
Hey Andrew! If I were at a time in my life when I could, I would show up on your doorstep and demand to do research in your lab. (Real threat! I did my postdoctoral research in neuroscience at Penn.) I am absolutely fascinated by your work and the implications, am reading your primary literature, and I deeply appreciate these videos translating it into popular science. I've been taking notes and doing all the things, and I'm sleeping better and feeling better than I have in years. I've always had problems with depression and have protocols to deal with it, and adding your sleep schedule protocols has improved it immensely. I cannot believe what a difference your work and outreach have made in my life. Thank you, thank you, thank you.
I am speechless at this info. There are times during the podcast that I stop the podcast and realise that I was doing this subconsciously the other time only this times this man is telling about the actual reasons for them. Great respect for you sir!
I am addicted to HOBERMAN. Knowledge is power. I never thought that ever I will stop seeing some stupid films and programs, but I have. I can’t get so much knowledge, as he serves us. What a way to explain his vast scientific knowledge to us in simple way. I have done so much changes( good) in my life. Life style changes is the only way to a better life. My daughter dr. Sona is also listening to his podcast..when at age of 79 if I can do then anyone can. Every night I hear his podcast. Lots of love and thanks to you dr. HOBERMAN.
"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed." - Michael Jordan
You couldn't have explained my frustrations better: my right leg is SIGNIFICANTLY weaker than the left, but during workouts, I speak to it and encourage her to give me her best; Yoga has taught me to laugh A LOT about my errors
I’m 42 and I’ve found that I’m learning better now than in my 20s because I picked up learning hacks, developed discipline and understand how to keep my mind sharp. (Exercise, eating/sleeping well, following my curiosity to seek new subjects and applying what I learn) So there’s a give and take as you get older. So the material as presented could make one feel hopeless that it’s downhill after say 30 but determination can trump a lot of the odds. Just throwing it out there
Please do a lesson on youth learning!! I’m a High School teacher who teaches Personal Growth and that would be SO helpful!! This podcast was amazing, thank you! I’m going to apply these strategies tonight during my study/learning session :)
Thanks for another great episode, Andrew! I've got some thoughts/questions for the next one: 1. You focused a lot on motor learning (i.e., repetitious activities), but what about the expansion of ones knowledge through reading? How does one apply these tools, especially 'failure', when reading a book over some period of time doesn't offer an immediate feedback mechanism 2. I have only recently started actively reading books and I find it very difficult to focus (e.g., my mind runs wild and I think of other things, while simultaneously moving through the book). I can only imagine this makes it harder to learn and retain. How do I train myself to control my focus when reading? I suppose I could re-read whenever I find myself losing attention, but I'm a slow reader and extending how long it takes to finish a book (i.e., the symbol of the reward) does not motivate further reading - but i suppose neither does being unable to retain anything 3. Lastly, what does it look and feel like to KNOW / to have learned (i.e., demonstration of having successfully applied these tools)? I watch a lot of podcasts and it's fascinating when you [Andrew] and others can speak for so long on complicated topics so coherently... to me, being able to speak for an hour on a related category of topics would be the ultimate form of having learned, but that ability seems so alien Hope you can incorporate these ideas into future episodes! Thanks again!
RE #2: As described, I am indeed visually focused on the text on page, but the mind is still wandering. I think it was partially alluded to in the the last podcast, but not solved. It was touched on during the ADHD commentary at 1h.7m.40s - I suspect there's an induced habitual ADHD from a life-time of prolonged exposure to modern, rich, fast-paced stimuli. I think there's much more to unpack here! How do we combat this?!
My guess is that when not being able to focus and thus having to re-read a paragraph that itself is making an error and boosting plasticity. Maybe set a timer for 90 mins. Expect the first 10 mins or so to not be able to focus. And expect the focus to go away for the last 10-15 mins but keep going (to make errors). In general, to focus better, get your sleep schedule right (early light exposure, no evening/bed-time light exposure) and maybe reduce screen-times or be more aware of the amount of social media, moving pictures etc. you consume which drain learning chemicals too.
Joshua Williams - for someone who express their 'failure' to recall recently read information; You have a gift with words and the ability to express your thoughts clearly and concise. You seem to be on the right track. Sometimes reading outside in natural light helps and following along with a index card. Simple tricks and tips. I am looking forward to Dr. H's thoughts. Nicely done.
@@dianeapparcel1825 Wow! Thank you, Diane. This was a very pleasant response to find in my notifications ... I don't often comment on RUclips videos, but this has been a strikingly positive, atypical experience in contrast to how I imagine most interactions with strangers on the internet (haha)!
At 29:10, this really reminds me of Alan Schoenfeld's experiments mentioned in Outliers by Malcolm Gladwell. Schoenfeld taught students with a poor math background how to develop a math sense by staying with the problem much longer (22 minutes ) than the average student (who tries for ~2 minutes then ask the teacher for help).
Wow! getting more out of these than any of the stable self-help/psych books I’ve read. It might just be how I learn, but it sounds like every sentence is such a clear point of action to incorporate into your life. Uni lectures I’ve been to aren’t this dense with information. I’m very grateful for these 👍🏼
For the 1st time in 4 years I am excited about Monday mornings, thank you. I know you mentioned you will be discussing TBI's in a future episode, could you please include information on neuro-optometric rehabilitation? Thanks so much for taking the time to share this life-changing information.
Stoked to listen!! Would love to hear more about the relationship between norepinephrine, dopamine, and acetylcholine as it relates to what we know about attention deficit disorder.
Dr Huberman, thanks a bunch to you! Please continue educating us, there are always people like me who are searching for Dr Huberman and the likes of you. I am trying to implement duration, path and outcome, and I NOW know that the frustration (while studying/learning Math and coding) of not understanding or not progressing and finding the subject very challenging/difficult and making ERRORS/Mistakes.............. is when I should continue relentlessly, and not fear that I am very old and cannot learn. I need to wade through this breaking point just a little more and a little more and a little more................... I was totally ashamed when I could not do a competitive programming and was rejected and did not even fare to apply for a position. Therefor I one day hope to be able to do good competitive programming (coding) ( which is very challenging and very competitive in the programming community ) I dream of it everyday. I also have a problem, I WAS very intelligent and had excellent memory, IT IS HISTORY NOW :-( ......I am on antidepressants (Prozac), and it makes me very drowsy and clouds my mind, and to compact the side effect I am prescribed Modafinil. I am on antidepressants for over 30 years now. It may have even changed the structure of my brain.........lol .................... or maybe I am not what God created, I am now the creation of antidepressants and Modafinil !!!! I am a female 54 years old and still want to be a competitive programmer. I am from India. I listen to your podcast's almost everyday, and amazed how our nervous system functions, and enjoy every minute of it.
KEY TAKEAWAYS FROM EPISODE 7: Learn some motor movement. Inversion, handstand, free throws, drawing, dancing. With more emphasis on the activities that test the vestibular system as vestibular disturbances release all the neurochemicals that are vital for plasticity. The more you don't know how to do something, the more of an effect it will have. Avid gymnasts are comfortable upside down; they will get 0 plasticity from this. Make plenty of errors during your selected activity and DO NOT give up when it inevitably gets difficult. Frustration and uncomfortableness is a sign it's working, not a sign of personal weakness. Give yourself positive self-talk during said difficult learning session. Attaching dopamine to the frustrating event makes it easier, more enjoyable and will accelerate plasticity. He did not say this, but I'd imagine smiling occasionally during the difficult experience can help. Tell yourself that those errors are good for you.
Neural-plasticity is a state. This means that you can release the neurochemicals in the brain via vestibular disruption, and then immediately go learn something and have accelerated learning as a result (Ex: Standing on 1 foot for 10 minutes before learning French will not only improve your balance, but enhance your language practice afterwards). The vestibular disruption/motor learning is merely a catalyst that opens the gates for plasticity. Also, having a strong incentive to do something has been shown to have a dramatic effect in learning in adults. It is as dramatic as a childs learning provided the incentive is serious enough, such as being hungry. With adults, plasticity was shown to be more effective when you don't learn so much at once. Do smaller amounts of learning at a time.
Now, before ANY of this. You want to be in a state of alertness, but calm. If you are too tired/calm, he said maybe do some controlled hyperventilating to increase the alertness neuromodulator epinephrine. He did not say the "Wim Hof method" specifically, but this would be one way to do this. Coffee can also increase epinephrine. But the best way would be to be well rested. Now if you are too alert/stressed, do some calming breathing exercises. He recommended taking in 2 inhales consecutively and exhaling slowly.
When all of this is done, he recommends NSDR/Yoga Nidra for further accelerating learning and states of calm. In episode 6 he suggested walking, running, exercise, or sitting in your thoughts after a learning session to improve plasticity as well. Finally, get good rest the ensuing nights because this is where the neuroplasticity actually takes place.
"Plasticity is a state of the nervous system. It's not just geared towards the thing you're trying to learn. Motor movements are the most straightforward way to access states of plasticity, and that could be for the the sake of learning that specific motor movement, or the sake of accessing plasticity more generally."
BEST COMMENT and no one seems to have seen it - thank you for this awesome recap of some of the vital points, really appreciating this!
Dude I really appreciate this, may God bless you!
Big THANK YOU for this!
Man... thanks trully
Awesome recap man. I know it's a longshot, but have you maybe found some references to these claims? I really need them...
This Guy Deserves a Noble Prize, Just changed the lives of thousands You can hear his passion in the Tone. Hes not selling anything and actually sharing cutting edge research that would take years to reach the public
Yes, I agree 100% ! Dr. Andrew Huberman is GREAT !
agreed 100% and he has a wonderful way of making it all make sense. He structures it like a degree program by building on the knowledge he's covered in other podcasts each time. he's got an easy voice to listen to as well. just a well rounded character, who I am so grateful to have found, and definitely spread the word about so some of my friends and family can learn this stuff too.
💯🔥
I agree. He absolutely is passionate about what he knows and wants to share for free...amazing!! I want to sit down with him and discuss so much!!! As I'm sure everyone does. :). Neuroplasticity is amazing.
Fully agree
My man shares a lifetime of knowledge he’s accrued along with tens of thousands of dollars worth of education ... all for the betterment of people. Thanks so much for that.
Its inspiring
if he's a stanford professor make that hundreds of thousands.
Hopefully RUclips pays him better nowadays
I taught myself how to swim at age 60. It took 6 years, huge frustration and I'm still learning. I got smarter and finished a Masters degree. Now I'm finishing a PhD at 66. Everything Professor Huberman explains is spot on.
Stephen, you’re an inspiration. That’s amazing. Good luck on your dissertation!
Get itttttttttt 🔥
Omg, thank you for this. I am trying to relearn math, and I start and stp because I get discouraged. Thank you for sharing.
you are a true inspiration, Stephen!
All the best sir!
32:25 'If you're uncomfortable making errors, and you get frustrated easily, if you leverage that frustration toward drilling deeper into the endeavor, you are setting yourself up for a terrific set of plasticity mechanisms to engage.'
This made me rethink how I approach learning as someone past the age of 25! Incremental learning where it is then.
hey I am in your same situation and in want to learn and improve pls could u tell me what u did since u commented maybe it will. help me , thank you a lot
I get frustrated easily and this is why I give up on learning or doing anything. Everyone is saying you just need to start then you start and you get frustrated and feel awful and you don't come back it. Now knowing what's actually happening in the brain during this process I feel a lot more motivated to continue.
yes@@anantnigam1639
This is exactly how I've gotten better at golf. Go to the range, hit bad shot after bad shot, get frustrated, dig in and keep working, and finally make some progress.
@anantnigam1639 Yes! If you get frustrated learning something difficult, keep working! It's helping you learn.
who else gets a boost of joy whenever this podcast has a new episode? :D
Me
You know you are progressing in your life when such videos bring joy
Me me me🙋♀️
Me, I now look forward to Monday mornings.
I do, I do!
Time stamps of sponsors, thanks to them:
0:30 Headspace
1:40 Athletic Greens
3:12 madefor
4:14 Start of this episode
HAHAHAHAHAHAHAHAH 😂😂😂😂😂😂😂
😂🤣😭😅
Thanks to the sponsors and for time stamps I am curious about all of them especially made for
💖💞🎶💗🎵✨
Can you make me laugh too, please? 🙋🏼♀️
🤣
I appreciate that the podcast is kept in one color scheme (even the pen). It´s visually very calming.
What else did you expect from a good neuroscientist)
“Frustration is the source of Accelerated Learning” Dr.A. Huberman.
Thank you for motivating me to go back to school and finish my program!
That's fantastic I plan on going back to school online and finishing my bachelor's degree in psychology ASAP :)
@@anantnigam1639you have a higher capacity for neuroplasticity being very young… yet the advice - based on the literature - still works for you, as Prof Huberman says
The fact that he does this for basically the betterment of any person that wants to learn is amazing. Whenever I have a conversations about any of these subjects, I always tell them about your podcast and contributions, thank you so much.
Definitely, I'd say more so.
I absolutely agree. I just found this podcast 2 weeks ago and I have listened to about 3 so far. I also, shared it with 4 people I work with. I am grateful for his time.
00:00:00: Introduction
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
👌
💪🏻👍🏻
Thank you!!! 👏🙌🖤❤️🖤
So helpful for taking notes. 💛 Thank you.
Thank you
I'm an Exercise Physiology/Biology undergrad and ophthalmic technician in the Air force, this podcast checks off so many boxes of my interests that I want Dr Huberman to adopt me.
If he doesn't end up adopting you I call 2nd dibs
Can I join the adoption list 😂
@@businessinteresi4923 Lmao ! Of course you can.
I’ll teach the boy 🦌
Add me please to the adoption list 😇
I had stopped dancing thinking I was wasting time, distracting me from my studies, now I am more motivated to use dance as a tool to enhance my learning. I look forward to engaging in new and challenging moves! Thank you for taking the time to explain the neurological reason. I will now enjoy dance without feeling guilty!
And when you learn a new challenging skill you can use this experience to motivate yourself for new learning.
For me personally learning downhill skiing at 30 was a huge boost in confidence. Since then I embraced mindset of not being afraid to learn( cause I am "too old ") and it's only had positive influence on my life
Thats why im watching this too for dancing
Love from India!❤ Your videos are really helpful, and I believe that they will benefit the masses. Keep doing the good work!👍👏
I'm in my 5th year of medical school, and none of my professors, residents, or doctors had ever been able to deliver that much information on a single session.
You are great, Professor Huberman.
Thanks for your time and effort, I appreciate it. 🙏
29:15 - the signals that trigger plasticity is the making of errors
31:00 - humans don't like feelings of error. Those who do, do well in situations involved in. those who don't tend to generally not do well
32:30 - leverage frustration in errors for drilling deeper, better plasticity. Walkway, and plasticity towards what happens *after leaving*
34:00 - incremental shifts in plasticity at a time to stack plasticity for adults
35:00- Small bouts of learning with small increments of data for adults
38:58 - small increments of intense learning to know what the errors to fix. Too large a session, harder to find with more error variety
40:00 - 7 to 20 minutes of intense focus to stimulate plasticity (like instrument)
41:22 - serious incentive for plasticity can affect dramatic levels of plasticity
51:57 - learn to attach dopamine in a subjective way towards errors made. Failing repeatedly, as well as telling ourselves these failure are good, can accelerate plasticity
1:11:00 - more novel the experience with instability towards vestibular motor commands, more plasticity and learning. Failures, errors, and relationship to gravity enhance plasticity with increased novelity
1:15:00 - How to arrive at learning: appropriate level of autonomic arousal for learning, clear and focused best but don't worry about being all the way there, make errors, and vestibular learning
Thank you for posting this!
It is wild that society and our school system often times teaches us to feel inferior when we make mistakes and errors within learning. Not only are you not getting dopamine from making mistakes but you are actually getting a feeling of shame, which leads to many people giving up and avoiding the feeling of “not being good at” something. Adults then have to unlearn how they were taught to “learn”. I cannot help but think how this world could benefit from establishing this understanding of learning at a young age. Imagine all the people that could tap into their full potential. Fantastic to hear the “growth mindset” from a scientifically rigorous perspective, with actual tools.
Shame is a hideous feeling and should never be placed on someone trying to better themselves. What I find most concerning is when a child is punished for pointing out the problems. I'm hopeful that the more papers that are published about this, the more it will be implemented, given how simple it is. That said, we've known that meditation has huge benefits to mental health, focus, learning, etc. and yet very few schools teach this practise. I think it's on us to take this information and pass it on, or do something with it. We could all be more proactive in building businesses and non profits that provide the tools and services that facilitate these changes, like teacher training that brings teachers up to speed with this information. I think this is why Andrew is giving the information away for free. He can't do everything and his strengths lie in finding the answers.
Sorry that you've had bad experiences. I'm a teacher and during our undergrad we have to take really intense courses about the psychology of learning. In Canada, we make sure to say to students, "It's okay to make mistakes", "how can we learn from this?", "what's another way or solution". We don't use red pen to put check marks and "x" beside a mistake.
Yes! freedom of natural movement is restricted when told to stand in line, sit and do not speak there is no room for errors the labors the muscles hold on tight to conform the structure. And therefore the shame rises when you can't be ture to your self image.
If you have not already watched a few Dr Jordan Peterson videos you definitely should. Sounds like he speaks greatly on what you've just described.
I left my career in teaching high school to become a psychotherapist and bring the exact message you posted in your comment to students, parents, abs educators. The grading system-its utility and our attitudes toward it-is a big problem. If We don’t value and encourage failure, we aren’t educating in the true sense and no learning is happening. Schooling is VERY different than learning!! And then we wonder why social emotional learning is all the rage now?! Wtf!! It’s easier to change how we do school than to change beliefs and attitudes that schooling IS learning. They aren’t the same thing!
Tbh, his discussion of the subjects/materials are gonna be extremely hard to understand for most people not into science, but this man is just giving it in layman's term. The idea of explaining complicated subject to a simple, easy to understand and digest content is a mark of true genius and dedication in the field. You are truly a blessing Andrew, thank you for all your work 😊
I have Asperger's Syndrome and recently just started studying in college again after a long time of poor health. These podcasts are perfect for me. Not too heavy, not too light. The timing has been impeccable. Thanks Andrew, you're helping to move my life in the right direction.
same. i also have aspergers. i wish he did an episode dedicated to aspergers
How is it going? Still in College?
@@chiefyy999 yes, working towards a master's degree all going well
@@curucach5366 that's awesome to hear!! I wish you all the best on your academic journey going forward
More power to you dear 💖Stay blessed
Protect this guy at ALL costs. Thanks Professor H!🙌👏🙏
yeah@@anantnigam1639
@@anantnigam1639 I see no reason why not, just everyone (15 or 100 years old) has to adapt these "tricks" to his own situation. PS Good luck with it!
Absolutely loving this podcast, please never stop bringing scientific information to the regular people.
Thank you. As long as people remain interested I will keep going (and Costello will snore through it all!)
Seriously Dr. Huberman. Your work must NEVER stop; You’d be letting down a huge, and dedicated audience if you did. Thank you so much for this.
My mindset about frustration, doing tasks that challenge, has changed thanks to you. I will seek more frustration during my yoga practice instead of going to the easy stuff and after I will study something challenging. You, Mr. Brilliant Stunning Professor are a delight and a life changer for me. Every single podcast thus far has moved the dial in my life. Thank you.
Can we all just appreciator the fact he speaks to the camera for over an hour and never really steps a foot wrong. This man is amazing in more ways than one.
As a student of science, I always felt that a very big reason of people not respecting science and scientists enough as much as they respect some movie stars etc. is because these researches are done in lab and published in journals. Frankly common people cannot understand these complicated information if it is not serving them a purpose in real life. You are just incredible where you actually bridge the gap between findings of scientific community and there applications in a common man's life. You are my role model. I wish, if I could become even half as good as you, I feel I will be able to serve people. I wish, I have an opportunity to actually work for you or work with you and I am firm believer that dreams do come true💕😊🤗
@@anantnigam1639I’m 15 they’ll work for everyone we just don’t need it as much i believe. Also we have both adult neuroplasticity and some younger neurowhatever so we can both decide what we learn and can learn quicker then older people, using these tricks will just make it quicker
I often find myself wanting to take notes and/or go back to previous episodes to make sure I don’t forget anything. I know it is easy to say but the next step is turning all this content into a book so we can keep referencing to it 🤗. That would be my standard gift to everyone in my life:)
He said he would release a book at some point
This is the only podcast I listen to where I sit down with a note taking app and actively listen, pause and take notes. The information density of these 90 minutes are completely insane - I love it!
@@anantnigam1639if you are consciously doing these things, you are in the best position.
Since you asked the question, i suppose you haven't watched the video entirely. Take time and take notes.
Best of Luck.
This was my favorite so far. My oldest is an overthinker and has the idea that she can prepare enough to avoid any error. On a walk I was telling her that I learned late in life that the fastest way to learn is by making mistakes. Unfortunately, due to cultural or family expectations we tend to associate making mistakes with being less than, or not good enough or dumb. For some people that level of shame is intolerable to the point that it hinders them from ever trying anything new or difficult.
I also think it's invaluable to understand that small increaments of time doing something very difficult goes a long way. Rather than the all in all the time mentality that I think a lot of people have about learning something new. Great content as always!
A stand out experience for me at school was when learning times tables, teacher goes "7x6?" and a friend said 48. "NOoooo, 7 times 6 is 42!!!". Could never forget that totally out of balance reaction -- and it made me realise the act of correcting mistakes is WAY more memorable and seems to stick with you longer . It's good for short hand, (but in the case of that one) not always super necessary. There's also a whole field in Information Science called [quantum] error correction, which may be at the heart of anything we learn (and especially english language e.g. compared to the more basic/older ones like greek).
@@Earzone63 I tried reading the concept of quantum error correction but I think it is way over my head 🙃. But I do think those instances of overcorrection tend to come from people who haven't particularly struggled to understand a certain concept therefore lack empathy and patience for the student (it could also be that the teacher was having a bad day 😄). I think you are right, it can be helpful short term as long as it does not cause the child an aversion to learning altogether or cause performance anxiety as a result. I think that maybe because we have less control of the circumstances, the material and the person teaching. Identifiying the discomfort and associating with a something positive ( subjective dopamin reward) such as I am getting closer to my goal, instead of I suck at this. Should be our approach to learning new things. But a lot of us are not taught this as children.
@@marthahorton5350 that’s so true that growth mindset rather than a fixed one is very healthy, and will serve someone more in life, even if someone started off with a ‘natural talent’. Haha Quantum Error Correction is just what i’ve condensed and picked out from the field as the critical piece needed for quantum computing to work, but certainly no expert. (It maybe the case that there are ‘qubits’ at micro tubal sites in the brain which could partly explain consciousness ...or why recalling something can be elusive in the moment but is easily retrievable again after a few dozen seconds) - but it might be a while until we see a cross-over with neuroscience research. Interesting stuff though!
@@Earzone63 Unfortunately I'm not very computing or mathematically inclined 🙂 I would like to have that kind of mind. I do believe that understanding what can improve our error predictions, error correction and information retrival can make a huge difference in our lives and our field of work. Finding out qn approach or methodology that makes sense is crucial. In my field we have a long way to go to develop error prevention and correction protocols, as well as growth mindest education, mainly because nursing is still being done by human beings and the capacity for data retention is lower and the capacity for error is exponentially higher under stress and long hours of work. But as you said, maybe neuroscience, computing and humanity might find the right collaboration someday. Thanks for the reply 🙂
@@marthahorton5350 very interesting perspective and we all deeply appreciate the work of nurses especially now, once there is a robust way to composite and exchange healthcare data in a privacy-centric way certainly a couple of those computing folks owe it to develop info systems than can augment the role of workers in your field, to reduce the cognitive burden / load . Best wishes to you your kids and everything that u do :)
I cannot believe this is free content. This is so insanely, crucially helpful to people, I’m BAFFLED its right here right next to cat videos. So many of these episodes have aggressively helped and impacted my life in just as many different aspects that I can’t list them. Thank you so much Andrew, this is invaluable content and I (we) appreciate you so fucking much thank you 🙏🏼
I spent most of my childhood and adolescence avoiding learning because I couldn't handle the frustation of not performing perfectly on the firsts attempts. I'm so grateful to you for sharing these valuable insights, they serve as a guide and motivation to keep with great diligence the work of unlocking our potential.
@Hep Yousef damn it's so counterproductive.
Dr. Huberman is exceptional describing what he knows, was instantly hooked from start to finish. What a great teacher.
You should write a book ! Your presentation is a perfect combination of rigidly scientific information, pragmatic advice and rhetoric.
I'm 56 and a mountain biker. Two years ago I decided to focus more on skills instead of riding by the same features I can't do every time. It's frustrating but by sessioning a certain part of the trail is exactly what's being described here right down to the pitch, yaw and roll often with high consequence. When I was learning to mtb 20 years ago... I knew I was re-wiring my brain. I'd dream about it at night. This is fascinating.
What a wealth of information! I am 71 years old and I am happy it is not to late for my body to learn. 💖
I have never taken notes on a podcast before. I barely took notes in school lol. Please keep this train going Doc!
I just finished the podcast but didn't took notes. I already forgot some interesting ideas😴😴
Could You please share?
The quality of information given in this podcast is just incredible. I am so grateful for having the possibility to learn so many things that can help myself to make my life better. If I think that all of this is made available by Prof. Huberman for free I am even more grateful.
Thank you Professor, I will never miss an episode.
Been doing this every Monday! Dr. Huberman is nothing but a positive influence, hands down! It's like coming to a class, these viewers and people in the comments are my classmates and, of course, we all celebrate our Professor, Dr. Huberman! Plus the neat description is the outline of the discussion for this session! Sweet!!!
Right?! 🖤❤️🖤❤️🖤
“Sweet” was unnecessary.
But yeah I agree. I’m super appreciative of what he does.
My PT guy introduced me to your podcasts....and I'm glad. I've always been very athletic but a year or so ago at age 59, they found a 5cm mass on my brain. Front right lobe. Doctor decided it was ADEM. Similar to MS but better because it shouldn't be recurring like MS. My left leg, arm and hand no longer worked and were very numb. So plasticity is what it's all about for me. Being athletic and active gave me the work ethic and mindset of working through failures over and over again. And yes, the failures motivated me. I like that I was naturally following the path you were talking about. Now I'm down to just the left hand not working right and being very numb. Between this episode about using failures and your talk with David Goggins "it's the stick that keeps pushing us"...I'm all the more motivated to keep trying things I don't want to, and getting the benefit of failing at them. Thank you. Patricia
Thank you for your time. I’m so glad I found you 🥰 Merry Christmas & Happy NewYesr everyone 😊
Thanks for inviting listener questions Andrew! 🙏🏻 As a lifelong martial artist, I've encountered many teachers who use fear/intimidation as a teaching method. 🥋 How does this affect neuroplasticity? 🧠
I would like to know that to :)
How does the brain of an ex-heroin addict works? The maturity process of the brain 🧠 can it be interrupted by the use of heavy drugs like cocaine, heroine etc?
I would LOVE to know this too - and more broadly, how does fear affect neuroplacticity as a whole?
I still carry the memory of a teacher who said this to me. I can't recall what I was supposed to be learning, but I'll never forget the moment she subjected me to this "teaching" method.
Are you the brother of Oliver enkamp?
Hearing Andrew talk is like one of my buddies explaining to me about how the brain works. He breaks everything down well. THANK YOU!
Listening to this with my mouth wide open. This is the type of quality, scientifically proved information, which basically can make us better without taking anything (drugs, meds, etc) is incredible. And it’s all for free for all of us in English that even not native speaker can grasp and underhand. Amazing. Thank you so much Professor Andrew Huberman! ❤️🙌🏽
16:14 The way to create plasticity is to create mismatches or errors in how we perform things.
And this I think is an amazing and important feature of neuroplasticity that is highly underappreciated.
The way to create plasticity is to send signals to the brain that something is wrong,
something is different, and something isn't being achieved.
I think this will completely reframe
the way that most people think about plasticity. Most of us think about plasticity as, "Okay, we're going to get into this
optimal learning state or flow, and then suddenly we're going to be able to do all the things that we wish that we could do."
Well, I hate to break it to you, but flow is an expression of what we already know how to do.
It is not a state for learning. And I'm willing to go to bat with any of the flo-wa-nis-tas out there
that want to challenge me on that one. Flow is an expression of nervous system capabilities
that are already embedded in us. Errors and making errors
out of sync with what we would like to do is how our nervous system is cued through very distinct biological mechanisms
that something isn't going right. And, therefore, certain neurochemicals are deployed
that signal the neural circuits that they have to change.
51:59 I think everyone could stand to enhance the rate of learning by doing the following.
Learn to attach dopamine, in a subjective way, to this process of making errors.
Because that's really combining two modes of plasticity in ways that together can accelerate the plasticity.
So, earlier, I talked about making errors and having a focus about of learning that includes making a lot of errors
inside of that learning about. That is going to be frustrating, but the frustration itself is the cue,
and epinephrine will be very high under those conditions. But if you can just subjectively
associate that experience with something good and that you want to continue down that path as opposed to quitting
when you hit the point of frustration, well then you now start to create a synergy between the dopamine that's released
when we subjectively think something is good, or tell ourselves something is good, and that situation of making failures.
In other words, making failing repetitively, provided we're engaged in a very specific set of behaviors
when we do it, as well as telling ourselves that those failures are good for learning and good for us,
creates an outsize effect on the rate of plasticity. It accelerates plasticity.
Now, some of you might be asking, and I get asked a lot, "Well, how do I get dopamine to be released?
And can I just tell myself that something is good when it's bad?" Well, actually yes, believe it or not.
The thing about dopamine is it's highly subjective. What's funny to one person is not necessarily funny to the next.
So it has to have some sense of authenticity for you. But if you really want to be learning
the thing that you're trying to learn, that should be reason enough to tell yourself, "Well, I'm frustrated,
but the frustration is the source of accelerated learning." Dopamine is one of these incredible molecules
that both can be released according to things that are hardwired in us
to release dopamine. Again, things like food, sex, warmth when we're cold, cool environments when we're too warm.
It's that kind of pleasure molecule overall. But it's also highly subjective
what releases dopamine in one person versus the next. Everyone releases dopamine in response to those very basic
kind of behaviors and activities, but dopamine is also released
according to what we subjectively believe is good for us. And that's what's so powerful about it. In fact, a book that I highly recommend,
if you want to read more about dopamine, is a book that frankly I wish I had written, it's such a wonderful book, it's called "The Molecule of More."
Notes: Learn some motor movement. Inversion, handstand, free throws, drawing, dancing. With more emphasis on the activities that test the vestibular system as vestibular disturbances release all the neurochemicals that are vital for plasticity. The more you don't know how to do something, the more of an effect it will have. Avid gymnasts are comfortable upside down; they will get 0 plasticity from this. Make plenty of errors during your selected activity and DO NOT give up when it inevitably gets difficult. Frustration and uncomfortableness is a sign it's working, not a sign of personal weakness. Give yourself positive self-talk during said difficult learning session. Attaching dopamine to the frustrating event makes it easier, more enjoyable and will accelerate plasticity. He did not say this, but I'd imagine smiling occasionally during the difficult experience can help. Tell yourself that those errors are good for you.
Neural-plasticity is a state. This means that you can release the neurochemicals in the brain via vestibular disruption, and then immediately go learn something and have accelerated learning as a result (Ex: Standing on 1 foot for 10 minutes before learning French will not only improve your balance, but enhance your language practice afterwards). The vestibular disruption/motor learning is merely a catalyst that opens the gates for plasticity. Also, having a strong incentive to do something has been shown to have a dramatic effect in learning in adults. It is as dramatic as a childs learning provided the incentive is serious enough, such as being hungry. With adults, plasticity was shown to be more effective when you don't learn so much at once. Do smaller amounts of learning at a time.
Now, before ANY of this. You want to be in a state of alertness, but calm. If you are too tired/calm, he said maybe do some controlled hyperventilating to increase the alertness neuromodulator epinephrine. He did not say the "Wim Hof method" specifically, but this would be one way to do this. Coffee can also increase epinephrine. But the best way would be to be well rested. Now if you are too alert/stressed, do some calming breathing exercises. He recommended taking in 2 inhales consecutively and exhaling slowly.
When all of this is done, he recommends NSDR/Yoga Nidra for further accelerating learning and states of calm. In episode 6 he suggested walking, running, exercise, or sitting in your thoughts after a learning session to improve plasticity as well. Finally, get good rest the ensuing nights because this is where the neuroplasticity actually takes place.
"Plasticity is a state of the nervous system. It's not just geared towards the thing you're trying to learn. Motor movements are the most straightforward way to access states of plasticity, and that could be for the the sake of learning that specific motor movement, or the sake of accessing plasticity more generally."
1:13:20 Teachers should no longer tell off students for leaning back on their chairs as all they are trying to do is optimise their learning by using the sensory-motor vestibular space. Thanks for another great pod!
I’ve been following your work. I’m a huge fan. I’m a musician and I’ve been struggling to learn specific things on the guitar and this episode just gave me the key to understand something that I’ve been not paying attention to, and that is the trial and error. I normally stop when I start making mistakes because I don’t want to memorize the mistake. But now that I look back I realize that all I’ve learn in music has been through almost everything you just talked about. I can’t be grateful enough. You are one of the remarkable men of my time. You’re fuel and inspiration for me. Thank you 🙏
I am also a guitarist and it is going to be interesting to see how this repeated mistake process works out as it goes against conventional advice to practice perfect. I have noticed that you can improve overnight and achieve things that were beyond reach the previous day.
This episode goes directly against the sacred wisdom of "perfect practice makes perfect" (a modification to the adage "practice makes perfect"). I'd love to hear Andrew's response to this. Are these two methods at odds with each other, or perhaps there is something else going on.
You have to know I just started this podcast outside at -15 below in MN , standing for 10 mins looking next to the Sun for my daily light therapy! I’ve been practicing about 3 wks now! What a difference!!! I’m an adamant follower of your work! Thank you so much !
the moment this podcast started my quality of life improved instantly, partly because my sleep is now 10 times better but partly cause i get a high watching these
I am studying to sit the medical school exam at 38 and I have been smashing Prof. Huberman's podcasts to help understand how to "learn" better, and this has hit so well!! I cannot in any way shape or form thank this man as much as he deserves for sharing these insights to help the general public. I can't wait to introduce my daughter to this podcast. I don't know if this any use, but I am in Australia, so will be sitting the GAMSAT for the first time in September 2023
How did it go?
The humility in your approach is what allows you to speak to so many and actually have them hear you 🙏🏼 thank you Andrew
So good when there is no host who is interrupting Dr Andrew
yeah i feel frustrated every time a host is interrupting dr. huberman and he has to stop what he is trying to say and sometimes have to go to another topic entirely.
@@brittttan yeah, but Dr Huberman have patience with them
@@alish1885 Yeah... But we don't! ;)
Except Rich Roll. He let Dr. Huberman steer the discussion. Thank you, RR, for introducing me to Dr. H
@@elenavalentino3889 Same here. Rich Roll was superb. He may stay ;)
This is the best content on RUclips. Understanding how our brains work brings us closer to understanding what it means to be human.
Just turned 26 - this is a real gift here prof; armed with this I'll continue to master and unlock new skills as a young man. Glad I stumbled across your work, many thanks 🙏✊
As a yogi with scientific background, I very much appreciate your comments about the need to bridge the gap between those ancient, immensly powerful tools and the thorough approach of modern science for finding explanations and underlying mechanisms. I often see a certain air of disdain between people leaning towards one or the other lens of viewing things, as you put it and it saddens me because to me, they go hand in hand and are just different approaches to deepen my understanding of nature. For a scientist to dismiss ancient, tried and true practices just because they haven't been thoroughly studied scientifically yet is as narrow a mindset as the one of a yogi who refuses to acknowledge the benefits of modern medicine or the likes.
While I'm already commenting: Thanks again for all the amazing information you put out there for free in an easily digestible way. I've already successfully corrected my circadian rythm a bit, utilizing the insights gained from your lectures about light and temperature and I've started implementing steps to improve my focus and neuroplasticity. I can't wait to see what other useful information you've got in store for me!
I am 17 currently this year and I am proud of myself for showing this curiosity and interest for listening to this podcast
that's sad
I'm 19 and i'm very interested in your lectures. I started making sleep and eating schedules because of this channel and lot of stuff that you spoke about focus, is really helping me go through the school.
Keep up the good work!
Thank you, Dr. Huberman.
It is simply astonishing this kind of information is available for free at a tap of our fingers.
I'm a breakdancer that's stopped learning new moves and practicing due to corona/lack of available places. This is amping me up to learn everything on the opposite side!
I am 40 and this is the first time i leave a comment, the jumping out of the plane joke is one of the best i've heard in a long time and the reason for the comment,thank you
Thank you for this episode, the fact that we can type in what we want to learn in our hand portals, and we have qualified individuals like yourself that take their time to share this valuable information is just priceless. Again, thank you.
This podcast is quite literally my favorite part of Mondays now. All the information in here is SO important and useful!
Timestamps below.
00:00 Introduction
06:20 Nerves and Muscles
12:00 Exercise alone won’t change your brain
12:58 Behavior will change your brain
13:30 Remembering the wrong things
15:00 Behavior as the gate to plasticity
15:45 Types of Plasticity
17:32 Errors Not Flow Trigger Plasticity
21:30 Mechanisms of Plasticity
22:30 What to learn when you are young
23:50 Alignment of your brain maps: neuron sandwiches
26:00 Wearing Prisms On Your Face
29:10 The KEY Trigger Plasticity
32:20 Frustration Is the Feeling to Follow (Further into Learning)
33:10 Incremental Learning
35:30 Huberman Free Throws
38:50 Failure Specificity Triggers Specific Plastic Changes
40:20 Triggering Rapid, Massive Plasticity Made Possible
43:25 Addiction
45:25 An Example of Ultradian-Incremental Learning
49:42 Bad Events
51:55 Surprise!
52:00 Making Dopamine Work For You (Not The Other Way Around)
53:20 HOW to release dopamine
55:00 (Mental) Performance Enhancing Drugs
56:00 Timing Your Learning
57:36 (Chem)Trails of Neuroplasticity
58:57 The Three Key Levers To Accelerate Plasticity
59:15 Limbic Friction: Finding Clear, Calm and Focused
1:04:25 The First Question To Ask Yourself Before Learning
1:05:00 Balance
1:07:45 Cerebellum
1:10:00 Flow States Are Not The Path To Learning
1:11:18 Novelty and Instability Are Key
1:14:55 How to Arrive At Learning
1:15:45 The Other Reason Kids Learn Faster Than Adults
1:19:25 Learning French and Other Things Faster
1:22:00 Yoga versus Science
1:24:15 Closing Remarks
I love how these episodes literally go on for the duration of what he calls a 90 minute learning bout #optimalpodcasting
nice catch, there's no way that's an accident, must be why it's so easy to watch these from beginning to end
I have been telling my piano students to embrace mistakes as part of the learning process. I love how you explained why this true! And also why extreme anxiety is not the goal, but to bring your state to an appropriate level of frustration while embracing the experience as a step in the right direction. The dopamine + adrenalin connection for plasticity! Thanks!
I have been used this podcast to learn English and why not, SCIENCE, and now I have in my amazon wishlist books from Matt Walker, Psichology, Muscles(Brad Schoenfeld) and Neurology. Andrew Huberman changed the way I see my brain.
Best Regards from Málaga/Spain.
54:23 'The Molecule of More' it talks about dopamine not just as a molecule associated with reward, but a molecule associated with motivation and pursuit, and how subjectively controlled dopamine can be.
Make lots of errors, tell yourself that those errors are important and good for your overall learning goals, so learn to attach dopamine, meaning release dopamine in your brain when you start to make errors, keep the bouts of learning relatively short if you're an adult.
I listen to you everyday before sleeping. Mr. Huberman you are an asset for people everywhere!
I'm an older dude and a musician, we call it chunking when learning parts in short segments at a time. This works for sure. Thanks, these episodes have been very good. BTW Iced in over in Huntsville Al. airport the stress breathing is working...
One of the most easy on the ears podcast voice
High contingency for learning. Watching this as a study for a Tibetan language final exam. Huberman really hit a few points to help and explain some things about my struggling 40 something year young brain. I learned Mandarin while in China and was much further along, because I needed that change in my brain to eat, survive, work, live, function. This language is being studied in the comfort of my room in the US and don't need it like I did Mandarin. I need to go take some jumps on the mountain bike before my 90 minute study sessions. This episode is so applicable to so many things in our lives and actions.
At 26 I've only just started noticing that I don't quite play with information at the same speed as I used to. I equated it to lack of proper sleep, diet, exercise, etc. But now, hearing the biological cards given to me by father time places limitation cages on me that I'm excited to RATTLE the SHIT out of. Thank you Mr. Huberman, I've been slowly ingesting your videos these past few weeks. High quality stuff. These will help force me into absurd states and catapult me into absurd heights. Your effort is monumental for the youth who WANT THINGS.
I can’t believe this information is free!🙏🏻
Funny thing, yesterday i bought pencils and paper to learn drawing and listening to you sent me back to ten years ago when I started learning spanish, today I am fluent in this language, and i see all the steps wich you describe, errors, frustration, pleasure, achievements and finally ease and success. I am a 67 years old Frenchman. Have a very nice day.
Thanks for sharing, you're an inspiration.
J'apprends actuellement le français et c'est difficile, mais je sais que je le parlerai couramment à l'avenir. Merci beaucoup !
@@realOrdchi Je vous souhaite plaisir et succès, la langue française est un peu complexe mais très belle.
@@mac2658 Merci. Je suis d'accord avec vous, la langue français est vraiment belle !
And I wish you great success and fun with learning how to draw. "A picture is worth a thousand words", so it may be even more useful than learning a language. :-)
Muy bueno!
So happy to see Doc Hubermans channel on the cusp of 100k subs already! It's more than doubled in the last few weeks and it's so well deserved. This podcast is so valuable.
I am going to turn 23 in july 24. I am grateful for accessing this knowledge at this age. It feels like i have got some great power, that could make me do anything. You are the best thing that has ever happened to me. thanks Andrew Huberman.
Thank you very much Andrew, from Argentina. I appreciate your efforts to educate us for free on so useful and verified concepts.
Thank you for your interest in science! Best wishes, Andrew
Making errors, feeling frustration, and being happy at the same time is the secret of successful learning...
P.S. I should listen this episode of podcast once again. Too great change of brain, to make it in one session
It's just incredible. You dramatically improve the lives of people who listen to you. Thank you for this, Professor Huberman.
In this episode, you mentioned Flow several times. I read a book by Mihaly Csikszentmihalyi (Flow: The Psychology Of Optimal Experience), found it very fascinating, and could relate some of my experiences to this state. I decided to read it because Daniel Kahneman mentioned this state in his book "Thinking Fast, Slow" and said that in Flow our thinking can be rational without requiring a lot of resources (energy) for it.
So my questions are:
1. What is Flow from the neuroscience perspective?
2. Is Daniel Kahneman right with his statement?
3. If not in the learning process, where does the state of Flow can help an individual (i.e. where is the optimal applying of this state)?
Another question not related to Flow:
1. You mentioned that the optimal learning period is 90 minutes. What about the so-called Pomodoro session (that lasts for 25 min, then 5 min break, then another session)? Is it useful? Or it's more optimal to stick to +- 90 min?
I would appreciate your answers very much. And thank you again for your work.
By instructing on mechanisms you are making fishers of men, so to speak, who can take the information and apply it as a means to self-reliance, adapting & adjusting the information according to each of our own individual needs & circumstances. Thank you so much, this information is life changing, and teachers like you are so important.
Another amazing episode! I keep thinking it can't get any better, but it does every time ! So much dopamine release from the things we learn in each episode. Thank you!! 🙏🙏
52:57 'Failing repetitively provided we're engaged in a very specific set of behaviors when we do it, as well as telling ourselves that those failures are good for learning and good for us, creates an outsize effect on the rate of plasticity. It accelerates plasticity.'
These podcasts are awesome. It's perfectly condensed practical science. Taking so many notes. It's like a college-level course for becoming a superhuman
yeah, i'm doing the same as well. so true
Great job Prof Huberman!! Transformation of educational system needs to happen!! This is the type of stuff I wished I learned in school.
I'm a 50+ year old man, and I love learning. When I was in school, I hated it.
Hey Andrew! If I were at a time in my life when I could, I would show up on your doorstep and demand to do research in your lab. (Real threat! I did my postdoctoral research in neuroscience at Penn.) I am absolutely fascinated by your work and the implications, am reading your primary literature, and I deeply appreciate these videos translating it into popular science. I've been taking notes and doing all the things, and I'm sleeping better and feeling better than I have in years. I've always had problems with depression and have protocols to deal with it, and adding your sleep schedule protocols has improved it immensely. I cannot believe what a difference your work and outreach have made in my life. Thank you, thank you, thank you.
I am speechless at this info.
There are times during the podcast that I stop the podcast and realise that I was doing this subconsciously the other time only this times this man is telling about the actual reasons for them. Great respect for you sir!
I am addicted to HOBERMAN. Knowledge is power. I never thought that ever I will stop seeing some stupid films and programs, but I have. I can’t get so much knowledge, as he serves us. What a way to explain his vast scientific knowledge to us in simple way. I have done so much changes( good) in my life. Life style changes is the only way to a better life. My daughter dr. Sona is also listening to his podcast..when at age of 79 if I can do then anyone can. Every night I hear his podcast. Lots of love and thanks to you dr. HOBERMAN.
"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed." - Michael Jordan
Isn't shooting a ball an closed loop task?
So cool! I find myself looking forward to Mondays since you started these podcasts! Thanks for the fascinating content :)
When I was a kid my brother and I used to take a big mirror and play “walk on the ceiling”. We loved it, who knew we were reveling in our plasticity.
You couldn't have explained my frustrations better: my right leg is SIGNIFICANTLY weaker than the left, but during workouts, I speak to it and encourage her to give me her best; Yoga has taught me to laugh A LOT about my errors
I’m 42 and I’ve found that I’m learning better now than in my 20s because I picked up learning hacks, developed discipline and understand how to keep my mind sharp. (Exercise, eating/sleeping well, following my curiosity to seek new subjects and applying what I learn)
So there’s a give and take as you get older.
So the material as presented could make one feel hopeless that it’s downhill after say 30 but determination can trump a lot of the odds. Just throwing it out there
Please do a lesson on youth learning!! I’m a High School teacher who teaches Personal Growth and that would be SO helpful!! This podcast was amazing, thank you! I’m going to apply these strategies tonight during my study/learning session :)
Did you find anything on the topic you requested? :D
Thanks for another great episode, Andrew! I've got some thoughts/questions for the next one:
1. You focused a lot on motor learning (i.e., repetitious activities), but what about the expansion of ones knowledge through reading? How does one apply these tools, especially 'failure', when reading a book over some period of time doesn't offer an immediate feedback mechanism
2. I have only recently started actively reading books and I find it very difficult to focus (e.g., my mind runs wild and I think of other things, while simultaneously moving through the book). I can only imagine this makes it harder to learn and retain. How do I train myself to control my focus when reading? I suppose I could re-read whenever I find myself losing attention, but I'm a slow reader and extending how long it takes to finish a book (i.e., the symbol of the reward) does not motivate further reading - but i suppose neither does being unable to retain anything
3. Lastly, what does it look and feel like to KNOW / to have learned (i.e., demonstration of having successfully applied these tools)? I watch a lot of podcasts and it's fascinating when you [Andrew] and others can speak for so long on complicated topics so coherently... to me, being able to speak for an hour on a related category of topics would be the ultimate form of having learned, but that ability seems so alien
Hope you can incorporate these ideas into future episodes! Thanks again!
RE #2: As described, I am indeed visually focused on the text on page, but the mind is still wandering. I think it was partially alluded to in the the last podcast, but not solved. It was touched on during the ADHD commentary at 1h.7m.40s - I suspect there's an induced habitual ADHD from a life-time of prolonged exposure to modern, rich, fast-paced stimuli. I think there's much more to unpack here! How do we combat this?!
My guess is that when not being able to focus and thus having to re-read a paragraph that itself is making an error and boosting plasticity. Maybe set a timer for 90 mins. Expect the first 10 mins or so to not be able to focus. And expect the focus to go away for the last 10-15 mins but keep going (to make errors). In general, to focus better, get your sleep schedule right (early light exposure, no evening/bed-time light exposure) and maybe reduce screen-times or be more aware of the amount of social media, moving pictures etc. you consume which drain learning chemicals too.
@@tsi2568 that's a good call - wow! A potential answer hidden right there in my comment 😅
Joshua Williams - for someone who express their 'failure' to recall recently read information; You have a gift with words and the ability to express your thoughts clearly and concise. You seem to be on the right track. Sometimes reading outside in natural light helps and following along with a index card. Simple tricks and tips.
I am looking forward to Dr. H's thoughts. Nicely done.
@@dianeapparcel1825 Wow! Thank you, Diane. This was a very pleasant response to find in my notifications ... I don't often comment on RUclips videos, but this has been a strikingly positive, atypical experience in contrast to how I imagine most interactions with strangers on the internet (haha)!
At 29:10, this really reminds me of Alan Schoenfeld's experiments mentioned in Outliers by Malcolm Gladwell. Schoenfeld taught students with a poor math background how to develop a math sense by staying with the problem much longer (22 minutes ) than the average student (who tries for ~2 minutes then ask the teacher for help).
Andrew, you are the biggest source of the information that changes minds and therefore lives. Many thanks!
Wow! getting more out of these than any of the stable self-help/psych books I’ve read. It might just be how I learn, but it sounds like every sentence is such a clear point of action to incorporate into your life. Uni lectures I’ve been to aren’t this dense with information. I’m very grateful for these 👍🏼
Oh absolutely beyond grateful to have found this amazing man ! The information he shares with us is truly life changing on so many levels -
For the 1st time in 4 years I am excited about Monday mornings, thank you. I know you mentioned you will be discussing TBI's in a future episode, could you please include information on neuro-optometric rehabilitation? Thanks so much for taking the time to share this life-changing information.
Thanks!
Stoked to listen!! Would love to hear more about the relationship between norepinephrine, dopamine, and acetylcholine as it relates to what we know about attention deficit disorder.
I second that!
Dr Huberman, thanks a bunch to you! Please continue educating us, there are always people like me who are searching for Dr Huberman and the likes of you.
I am trying to implement duration, path and outcome, and I NOW know that the frustration (while studying/learning Math and coding) of not understanding or not progressing and finding the subject very challenging/difficult and making ERRORS/Mistakes.............. is when I should continue relentlessly, and not fear that I am very old and cannot learn. I need to wade through this breaking point just a little more and a little more and a little more...................
I was totally ashamed when I could not do a competitive programming and was rejected and did not even fare to apply for a position. Therefor I one day hope to be able to do good competitive programming (coding) ( which is very challenging and very competitive in the programming community ) I dream of it everyday.
I also have a problem, I WAS very intelligent and had excellent memory, IT IS HISTORY NOW :-( ......I am on antidepressants (Prozac), and it makes me very drowsy and clouds my mind, and to compact the side effect I am prescribed Modafinil. I am on antidepressants for over 30 years now. It may have even changed the structure of my brain.........lol .................... or maybe I am not what God created, I am now the creation of antidepressants and Modafinil !!!!
I am a female 54 years old and still want to be a competitive programmer. I am from India.
I listen to your podcast's almost everyday, and amazed how our nervous system functions, and enjoy every minute of it.