Here are my notes for this episode: ## skills Huberman episode Physical performance: 1. Skill learning in the above, motor skills, instruments, movements, running 2. mental visualization of the practice [mental rehearsal] =============== Temperature 1. Cooling palms between sets, periodically - Improving performance 2. Heating the body is good for the release of growth hormone - growth hormone release if( want to run further ){ cooling } else if(growth hormone) { warming up the body } Coffee: accustomed to caffeine, can drink coffee before working out not accustomed to caffeine, diminish performance =============== Side stitch [not a cramp, not muscular] - phrenic nerve - branch to the liver - reference pain because of the contractions of the diaphragm relieve it: double inhale, long exhale [engages regular cadence of heart rate variability] =============== Q1> Acquisition of new skills: [Try using these tools] 1. Open-loop - get immediate feedback - darts - practicing tennis serve 2. Closed-loop - continuous - adjust different steps - can do more practice per unit time - swimming, drumming =============== Three key components to any skill: 1. Sensory perception - What you are paying attention to. 2. Movements Q2> What should I focus my attention on? How to allocate your attention? Movements are generated by 3 kinds of sources: - 1. Central pattern generators - generate repetitive movement - when you are good at something, CPGs are controlling a lot of that behavior - 2. Upper motor neurons - Deliberate unlearned movements, in the process of learning - 3. Lower motor neurons 3. Proprioception [kinesthesia] - aware of where the limbs are =============== Pill for a skill: does not exist 10000 hrs rule: - learning takes time - not about hrs, its about repetitions - vastly accelerate learning with repetitions eg Supermario effect subjects learn a program through commands, needed to organize a particular way to win 2 groups: 1. Error signals if wrong command: that did not work, please try again increased success rate tried many more times 2. Error signals and punishment if wrong command: you lost 5 points lesser success rate gave up earlier because they didn't want to lose points =============== Experiment: Tube test with rats rats start pushing each other, clear loser and a clear winner if the winner gets a new competitor, winner has a higher chance to win again if loser gets a new competitor, the loser typically loses new evidence, frontal cortex, increased activity in the frontal cortex regardless of winner or loser, became winner every time more repetitions per unit time: winners fewer repetitions per unit time: losers Winners always perform as many repetitions as you possibly can at least when first trying to learn a skill Making error reps is also important, might be the most important =============== Errors: Why should I repeat doing a task that I'm getting errors in? 1. Error correction opens the door to neuroplasticity When you make an error, your brain anchors your attention to error correction, the brain says something needs to change When making an error, if you walk away, you've made the wrong choice Steps: 1. Continue to engage in a high repetition rate, even if get errors Do repetitions in a somewhat random manner Designate a block of time, then do the maximum number of repetitions per unit time 2. More mistakes, more plastic your brain becomes 3. When you get it right, you will receive a dopamine release 4. Sleep, do nothing - replays of sequences of things done the day before CORRECTLY - elimination of sequence of things done WRONG - after getting something right/ putting effort into something, if you can close your eyes for 1 - 5 mins, the brain replays the correct sequences - Dopamine is a pleasure chemical =============== Leverage uncertainty You will perform better in subsequent sessions Q3> What to cue your attention to in the subsequent sessions? - It doesn't matter, it should somewhat be related to what you want to train - try to cue your attention to the same one specific thing throughout your session Focus purely on the motor execution in closed-loop systems you can learn to play the piano faster if you practice the sequence of movement of digits, not the feedback =============== Protocols: Many errors Let the brain go, ideally get sleep as we get more skilled, attention can migrate from motor sequence to a trial to trial basis focusing on different sequences =============== Performing ultra-slow movements Only Useful After Some Proficiency Is Attained 2 things aren't available to you: 1. Don't get the opportunity to build in the proprioceptive feedback 2. You don't generate errors =============== How to go from intermediate to advanced: - Metronoming - setting the cadence of repetition - setting a metronome to a slightly faster rate increases learning - anchoring your movements to an external cue - something about keeping up with a timer =============== Where does skill learning occur? Mini brain [cerebellum] - input: eyes 1. Pitch 2. Yaw 3. Roll - has info about limbs - lot of sequences of timing are handled here - moving eyes from side to side can increase the range of motion - doing this before learning something wrt range of motion can immediately increase your flexibility/ range of motion =============== Visualization or mental rehearsal: - Visualization is not a total replacement for a physical training - but it can support it well - can increase skill acquisition and learning - will compound the rates of learning =============== How to support favorable skill learning? What are the conditions you can create for yourself so that you can create more repetitions over time? 1. Motivation 2. Alpha gpc - improve cognition in Alzheimer's =============== Things to optimize for: 1. Repetitions 2. Failures 3. More repetitions 4. More Failures 5. Ideal time followed by sleep 5-10 mins =============== Ultradian rhythm: 90 - 120 min cycles in the day - Not as much effective in skill learning wrt physical movement - A dense repetitive, increased failure session for 10 - 15 mins works best
My fourteen year old daughter is extremely active in sports - track, cross country, volleyball, softball, and soccer. I used to give her tips on how to train and practice to improve and she would take it with a grain of salt, “yeah, yeah dad, whatever.” Now I direct her to your podcast and the many protocols you offer and it has helped her tremendously! I can’t thank you enough Doc!
I need to shout this from the top of Everest! I started to learn music at 40, I am now 57. at 46 I realized I was mentally not quite right. At risk of stigma I reported my symptoms to the Doctor. A fast track to help. I was told I ran on Adrenalin. Through repetitive practice I have become a player at the standard of a novice. But I seriously thought I had brain damage and considered giving up due to continuous failure. Thank you Andrew you are a very important person in my life. Lots of love to you and your colleagues.
There´s not enough words in the world to thak you for the time that you take to share this invaluable information to us, that otherwise it would be impossible for us. Im from Argentina and you change my life forever. 27 million of thank you!
@@MM-qg5xh i'm from Argentina and not, we don't use to say "27 millions of thanks", we usually say "1 million thanks". I suposse he was 27 times more grateful than an ordinary gratefulness
The sweet spot for me was twofold: 1 - Elimination of addictions and distractions. Specifically, I cut out extreme dopamine hits like video gaming and binge-watching and embraced states of meditation and boredom. That fertile ground for creative cultivation and skill assimilation. 2 - Limitation of context switching and mitigation of context switching speed. In layman's terms, focus on fewer things per day and focus on those fewer things for more time. Get a deeper richer life experience and don't confuse/lag the brain by going from screen to screen to screen and topic to topic to topic without giving it time to absorb and assimilate the information.
This helps me a lot as I have trouble trying to focus on one thing/subject for long periods of time. I catch myself jumping to different things as you pointed out. Thanks for sharing.
Andrew, I remember vaguely that it was your purpose/mission/goal in life to give the general public quality information on these topics. I want to thank you, I've been listening to your podcast on audible and your talks on youtube and I am learning SO MUCH beyond my mediocre bachelors from years ago. THANK YOU AGAIN!!! I love that you bring references, hard data, and real science into the youtube world wide web.
You asked for feedback from teachers. Thirty years (with the last fifteen in Kindergarten) of teaching, now retired. You are right. The most proficient learning for four and five-year olds is to allow for as many mistakes and errors before frustration sets in. The feedback always needs to be in the positive: “Oh we made a mistake congrats, now we have a chance to learn. Let’s try again.” The mind/brain rest comes within the rotation of learning centers or groups -not a nap. I regularly had four learning groups if I had an assistant or three if no assistant. I facilitated the most challenging skill in the learning centers (usually phonological awareness, needed to gain decoding skills). The other two groups would focus on a different more physically engaging activity (making letters or forms with play dough, building with Lego blocks, painting, et cetera). This rotations would last no more than five-to-ten minutes at the beginning of a school year and increase to twenty-to-thirty minutes by end of school year. One example of backwards learning can be achieved by literally singing the “ZYX’s” (after learning the traditional “ABC’s”). If you are reading this try it. Don’t look at a visual chart of the alphabet. Summary: Yes mistakes or errors are really the way to learn.
About 3 months ago I started training in mixed martial arts, 2 months ago I got hooked on your videos. I've taken rigorous notes and put all the tools you've mentioned into practice. Now my MMA teacher thinks I'm a freak of nature, thanks Huberman you are truly a life changer and I wish you the best in your goals to bringing more access to science and science based tools to people's everyday lives.
I'm learning so much from the podcast that the very methods and tools mentioned here are helping me focus while i listen to the podcast. Earlier i used to go weeks not completing one episode properly and now i can finally listen to the episode the same week as it is released.The way each episode helps me in various aspects of my life is truely amazing. Thank you Dr. Huberman🌻.
@@karena9070 You could listen to the podcast on Spotify, which allows for a 1.2x speed. Or you can look for a chrome extension which lets you customize the speed more, I personally like to listen to podcasts on 3x speed, which is why I downloaded such an extension.
The tools i use by listening to your pos casts are: Cold water use after sauna and shower, circadian rhythm for sleep, 6 x 10 sets during weightlifting, breathinh techniques, consentration on a separate muscle group, recover check for carbon dioxide test, magnesium use for good sleep, eating eggs befor training, rest afer learning something new, listening to music while training for rythm ( i don't like the sound of a metronome), 90 minutes of study for good concentration, visualize failure, PNF stretch technique and i started Health Psychology study after cognitive behavioral insight, and many more, so Yes, Thanks for the tools.
Jesus christ, man. Not only is your speech eye opening, but the short intro with humble music is just spot on! Your tone is soothing, youre talking with just the right speed. Everything is perfectly balanced
I come from a bellydancer family and used to study it myself but put it down for years til 2021 as a way to honor my mom. Now that I'm back to learning/relearning (plus going back to Kali classes soon), this is beyond helpful. Thanks, Doc! 🖤
Love this video. I have Persistent Post Concussive Syndrome and used this to help me get much better. Example - my finger touching connection was off. So I used to sit, and over and over touch the letters on my steering wheel with my fingers. When a learning (repetition) session was over, I’d sit and relish in the experience. Not doing anything else. When my error rate was radically reduced, I did the same thing with my keyboard. I used my finger on my phone to over and over touch characters to get my brain connection stronger (between touching something that I intended to and not.) I also notice when I’m really tired, because that skill gets diminished. Thank you for your podcasts. It’s such a fantastic experience having scientific information accessible and usable. Best to you and your team.
Hey Andrew, Your last podcast was life changing. The ability to workout feeling refreshed and also not have to deal with soreness that lasts for days is amazing. You are a great human being and thank you very much for giving this information out to the public for free. You have gained a life long fan. Thank you.
Found out Dr. Huberman's channel last night. I already finish watching two episodes today and now I'm on my 3rd. My brain is not used to watching videos this long (except movies). Now I feel like my brain is complaining and craving for videos that provides instant gratification. Shut up, brain. I am the captain now. 😂
I recently finished a Quality improvement class using PDSA cycles and it correlates with the concept of using errors to drive improvement. Also to focus on one thing at a time to improve learning and performance. Basically once the error occurs, the brain's job is to "adapt, adopt, or abandon" the strategy used to learn the new skill. In mastery you have adopted and adapted successful strategies, abadoned unsuccessful ones and are ready to test your aquired skills in unpredictable circumstances. Love episodes about learning 💖
As a non-neuroscience background, the work you are doing is simply phenomenal. The free information you are providing is more valuable than any paid course available out there. If world is full of selfless people like you, there won't be anything much left, to ask for...🙌
I love that everything about this podcast is so intentional and designed to maximize our learning. Explaining the "why" behind the various mechanisms really helps me integrate what I am learning and increases the likelihood of sustainable behavior change. I'm sure it's possible to run out of praise for this podcast, but I haven't yet :) Thank you so much for all the time and effort that goes into each episode.
Thank you Huberman, I cannot stop watching all of your videos. after I finish watching one episode I immediately download the second one. All the information you are talking about are reflecting all the experiences that we gain from reality. Keep the professional job.
My favourite youtuber ❤️. Please Professor explain the effect of blood glucose on brain. You have briefly explained that many brain supplements have their effect by elevating blood glucose levels, but you are following a keto-ish diet during daytime.
so I shifted from exercising in the evening to exercising in the morning because of this podcast, and the physiological sigh actually did relieve the stitch while running, also since I jog on wet grass in the morning I think its helping by cooling the bottoms of my feet while I engage in the exercise, performance has increased, so those are multiple huberman podcasts working effectively for me, thank u!
Thank you Dr Huberman, team, sponsors, supporters and Costello! Mechanisms and tools. I'm loving it! Let's get this to 300K subscribers by episode 30! I love surprises so, if we get there before episode 30.... bliss! #dopaminevibes
It’s called Shavasana. As a matter of fact, this whole episode described exactly what a full Ashtanga practice is(minus the importance of the breathing part). I really enjoyed this episode, thank you!
In yoga, we call the stillness after the learning session "Savasana". A final resting pose, translated as "corpse pose". We try to allocate 10% of the time spent learning/practicing. Basically, 5 minutes resting at the end of a 50 minutes practice/training session.
Thank you Doctor Huberman. I am starting folk dancing at 71 yrs. and no previous dance experience. Even the vocabulary is unfamiliar. I will be returning to your podcast again and again!
I am a 2nd-degree blackbelt in taekwondo, coming back after a 7-year break. I have to rememorize over 20 forms and it felt very overwhelming at first. I have noticed not increased retention, remembrance, and flow through utilizing many of the techniques you discuss in this podcast! Thank you for your insight, I look forward to passing many of these nuggets of wisdom down to the younger TKD generation! 😀
What i find really amazing is the amount of humans refusing to accept that they control their outcome. Thank you for taking the time to educate those who seek a better understanding of how to truly be human.
I’ve practiced it so often that my body habitually does a physiological sigh every time I feel a little bit of anxiety/stress from a situation! Really does work. Freakin love this show so much.
I think in a way the Super Mario experiment does fit with the idea that people fight harder to preserve what they have. They didn't know they had those points until they made the choice of trying that program, so they weren't attached to them until when they lost them for trying. Then the next logical step to preserve those points would be to turn down the choice to expose themselves to that loss. I think the key is that it is a choice. If it weren't it would probably make them fight harder. But in a non "life or death" kind of situation, the fact that you're being punished for trying doesn't incentivize trying harder. This is the Starcraft effect that I just made up: when you make a bad strategic decision in a strategy game your punished with the loss of units and resources, so with every bad decision the match gets harder and there's only so many bad decisions you can afford. The thing that makes you keep trying is that you can restart the match at any point with the knowledge you gained from your bad decisions, that's why these games are so addictive. If you couldn't restart the match, just like in that experiment, then frustration would take over and you'd never touch it again. My take away is: pain motivates you as long as you can see a way to escape it. If you think it's unavoidable and you can't make it better no matter what you do then it's just depressing My theory is that the experiment would obtain different results if the participants were told that they could recover their lost points if they figured it out
Such an interesting take, appreciate it. Paradigm shifts are literally all it takes. I'm thinking in the context of taking risks in business. For example, those who see failures as a loss, they give up, never to try again. But those who see through a different lens, see failures as learnings and the mistakes "anchor their attention" to re-strategise and go again.
I use a variety of the tools from this episode in my career as an Olympic Athlete and in my role as a coach for up and coming athletes. The name which I use for the post learning reflection period: the downloading phase. Thanks for everything you do Dr Huberman.
Truly helpful content as always! I think I will modify my piano practice to implement what I've learned today. I'll split each practice in two: A REPS SESSION, right before bed, then a FOCUSED SESSION in the morning, reviewing the same notes and bars. This podcast just helps me bring everything to the next level. Thanks Dr Huberman, from Canada!
I could say “Thank You Sir for sharing your live research with us for free” on every video you post and stil wouldnt be enough to show you how much i appreciate the things you are giving us! With much respekt!
This guy produces so much content that I can't keep up! Great channel, hope to see a clips channel/playlist, that would help a lot in returning to previously discussed topics.
The absolute best on RUclips & pretty much all social media. The thoroughness, sophistication as well as simplicity (not simplification) & his temperament are inspirational
Thank you for a great reminder - the one about taking small breaks after exercices to contemplate in silence, letting the brain to sort out what I've just were trying to learn and put it into building the skill. When I was a teen in mid 1990's I was learning playing guitar for hours a day, every session was with some small break when I would lay back and rest in silence, before getting to the next exercice. I was doing massive progress in short time (no distractions, no internet, no social media to disrupt my little breaks). I mostly stopped playing guitar at 25. Later on, in my early 40's, I was trying to get back in shape and started doing the same, a few hours a day of exercises on guitar yet with very little progress if any - the difference (except for me being like two decades older) was that I was abusing social media, youtube and all the modern distractions while exercising and as a break from my exercises, instead of allowing myself these little breaks in silence. I bet my slow progress was caused by this at most, not so much by being older. On my way to this old method now. Thank you for all the knowledge you're sharing with us!
Lately, I tend to listen to your podcast while I’m doing my weekly or bi-weekly Callanetics session. Callanetics is a wonderful series of movements that typically get performed methodically, with intense mind/body connections and loads of visualization. Your knowledge sharing has helped me dramatically improve endurance, focus,and now flexibility in ways I never imagined possible. * I’ve begun utilizing a drink container from the freezer to efficiently cool down the core during the more intense, heat-producing moments that inevitably occur. In doing so I’m now able to breeze through movements that once slowed me down to allow time to catch my breath. * “Ahhhhh...” the incorporation of the physiological sigh in today’s session had me driving right through the abdominal series with the ability to also subtly improve technique. I’ll be experimenting more with this idea. 😁 * I begin my sessions with a warm-up of movements designed by Moshe Feldenkrais, and today I learned how their focus on eye movements in contrary movement of the body has prepared me to increase range of motion. Today I incorporated this new knowledge into the finishing stretches, also engaging the physiological sigh during the final torso twist. Amazing results! 👍🏻👊🏻👏🏻👏🏻👏🏻 You’re making me a better person, from the CNS out. I wanted you to know how much I appreciate it. 🤗🤗🤗
I've started doing the metronoming method while learning guitar, and while my practice sessions are more intense, I am improving at an accelerated rate. I've got the metronome going at a comfortable, but challenging speed, and I am practicing chord transitions to that tempo. When I make errors I don't stop and give myself time to get my bearings. I keep going. This leads to several sequential errors, which would not happen if I were to give myself time to catch my bearings. But while I am making those errors, attention, focus, and neuroplasticity are increasing. I have given my brain a greater sense of urgency to fix the errors that I am making. It rises to the challenge, and I learn at an accelerated rate.
11:55 - two years ago I trained really hard for a 5k run for months, and my pace was looking very competitive. finally, just before the run I decided to down two energy drinks. i wasn't consuming caffeine regularly at the time, and my logic was that it will give me that much more of a boost. I ran more than a minute below my usual pace, with a lot of pain and discomfort. this is why having an accurate mental model helps.
I cannot believe this information is free! I do however patronize all of your sponsors. Thank you, AH for another amazing episode! In future, please explain more about the neuroscience of diagnosed ADHD. Not all of us were born on an even playing field. We have disadvantages to conquer.
01:36:00 PTSD may also be an overcompensative response to a stimuli. A PTSD implicit memory may fail to find words to process trauma and the fearful response...like the little mouse that lost the Tube Test battle, the pattern of fear and loss is set. Finding explicit words to describe trauma or naming crazy stuff when it happens may help put PTSD away a bit better. Truth is when you've seen stink you know it's still out there. But yay, breathing, reps, playing with adrenaline et al, sleep, nutrition, and all 20 episodes, thank you for helping all things optimise. Your teaching, content and delivery is very wow and we're loving it.
Guilt-free youtube time, always. Thank you for your generosity. These podcasts are giving me so many new tools and tweaks. I am a musician so knowing what I have been doing correctly intuitively is amazing but knowing how I am getting in my own way is even better. I struggle with mediation. Giving myself a 'learning pause' after a session is perfect- sometimes I go a little longer and two birds with one stone later I am a happier and more skilled human being.
I’m an emdr therapist and I really hope you get to read this post. Re what you talk about at 1.16.17 I really think this is what helps in EMDR as I’m having amazing results online via tapping with no eye movements at all. I’ve watched their eye movements whilst tapping & some of them rarely move them. Even in some EFT techniques I’ve taught, clients adapt them to a more rhythmic approach. I’m not a scientist but think this needs researching if it’s not being researched already. Eye movements are supposed to be he fastest way to process (or at least I was taught that years ago) but I’m wondering if it’s actually the rhythm. Like babies calm down when they hear a heart beat. Please let me know if this is already a “thing” or ever becomes one. Ps thank for making Monday’s bearable!!!
I've had EMDR therapy online and tapped on my shoulders with eyes closed and that seemed to work, so I agree with you, it would be super interesting to find out the science behind EMDR versions which don't include lateral eye movement.
I was bowling on Saturday evening. Now the last time I picked up a bowling ball was probably 15 years ago. So, I was here (at the bowling alley) for the socialization side, but I started throwing gutter ball after gutter ball. And while I was there for the socialization function, I was feeling a little humiliated in the fact that I had bowled five frames and gotten 1 pin. I had just finished your podcast on Plasticity and was right there. One of the people there came up to me and mentioned that I was probably twisting my wrist when I released the ball. He said to focus on releasing the ball straight. And I did. What a change in my game. I actually won the second game (like the Phoenix rising). So your podcast on Plasticity made my evening at the Bowling alley. Thank you!
I love how some of the techniques you back up with science (thank you!) yoga has been doing for thousands of years, like the breathing techniques, or about going idle after practice. The yoga I practice we lay down and do nothing for a while after every single class!😘 Thanks for helping in the process of bringing science closer to us humans in general!😁👊🏼
I mean...I started to listen to the podcast in the morning ( my work is mainly fiscal and i need some mental challenge 😁) and I just got hooked! This was so enlightening! I'm trying to learn some new stuff so this podcast was what I needed 👍.
@@ReligionAndMaterialismDebunked Never married either. I would rather keep my house and 100% of my ass.ets. Shout out to my Hebe tribe flash the Star of David gang sign.wut wut wut
Fantastic insights on skill acquisition! Dr. Huberman's podcast never disappoints. The strategies discussed here for learning skills faster are not only practical but backed by scientific research. I appreciate the emphasis on neuroplasticity and the actionable tips provided. This is a goldmine for anyone looking to enhance their learning abilities. Thanks for breaking it down in such a clear and applicable way! 🧠💡
If he's honest and really wants to spread information, it's not that hard to believe. Content is priceless IMO, so I can see where you are coming from.
I couldn't appreciate more the broader information on this podcast series.I've had watching for about three months now, taking notes while listening and experiencing through practice of various things. Consequently, I have improved English language skills in terms of pronunciation, as well as learning some Spanish language because of the subtitles. Thank you so much! 🙏
As a 16 year old in highschool finding this podcast and using the information provided has been so helpful for studying, fitness, sleep, and so many aspects of my life, thank you so much.
Thank you for that feedback Joshua. If ever you have any questions or request for clarification don’t hesitate to ask. No pressure but just wanted to put that out there. Enjoy your studies and your training!
So after watching all the learning episodes, to recap the perfect day for learning for let's say guitar it would be: .PRE Learning: - Wake up and watch sunrise outside your room, no glasses, no windows. Between 2 to10 minutes. - Delay coffee after your cortisol naturally rises. 2 - 3 hours after waking - Train balance! Create the optimal cocktail of learning chemicals. You can do some one-leg calf raises without support for your chicken legs. You are welcome - Alfagpc 400 mg (optional like almost anything else) DURING: * here I am going to overlap and borrow some concepts from the book "Peak, The New Science of expertise" "Atomic Habits" and a few accelerated language learning systems cause in my 20 years teaching music I believe music is a language. These additional concepts will have a little "*" next to them. - *Make it obvious. Set the trigger to remember you to practice. Aka get your guitar out of its case next to laptop. - Focus first on mechanical movements until you reach 20% to 25% accuracy - Use Metronome. - *Make it easy--- set an achievable goal. aka deconstruct. - MAKE ERRORS and EMBRACE THEM, make them often, and do not let your perfectionism stop you from having a good relationship with them. This one is non-negotiable. - * Alternate in and out of your comfort zone. - * Eliminate distractions. - * Get instant feedback - Repetition and intensity from 10 minutes a day will do the job if the protocol is applied. AFTER: - Do nothing for 1 to 10 minutes so brain process learnings in reverse. - Raise adrenaline! Hit, coffee or tumo breathing and then - Yoga nidrah - Watch the sunset to reduce the effects of artificial light on your melatonin secretion. - *Omad. Helps with alertness. Optional also. - Like this post and subscribe to my channel if you would like me to make a video on how to these protocols in detail to learn guitar in days and not weeks. I am testing this and I have videos of my students there! check it out! Have a good day guys and let me know if I am missing something. Peace!
I was listening to this podcast somewhat passively as I worked or other tasks but when you said (paraphrased) …after completing the exercise, do nothing for a few minutes basically is when the learning happens. The reason that caught my attention (I’m no real yogi) but in the yoga video I use the at the end of the practice the teacher ends in with the “corpse” pose where you stay as long as you can to allow the body to take in all the shifts and changes that were made doing the session. This just lends more to the whole idea that we are functional in how everything is connected mind, body and spirit.
This episode was great as always. I am definitely going to implement the stop and do nothing after learning something new. I thought it was also interesting to reflect on errors. As a teacher we always emphasise the importance of making mistakes with kids but now we have actual real science to back up what we are talking about! Thank you as always.
In the anime/manga series world trigger, a character has this enhanced sleep learning where he takes a nap after loosing a fight and then does scary better
my own notes from the video, since ive had it basically just in the background 1. enjoy the struggle. derive dopamine from the pain of it, if you're getting frustrated, good, enjoy that feeling. 2. don't spike your dopamine before the activity. if you're going to do it, you should do it after typically, due to the conversion into epinephrine. if you spike it beforehand, it'll make you less likely to do it in the future. 3. have a growth mindset. thankfully, he defined it, unlike most people that say you should have one. a growth mindset is when you focus on the effort put into something, not the reward after you've completed the task. derive dopamine from the process, not the ending of the process. 4. if the process is closed loop, good, that means you can repeat it more quickly. 5. if the process is open loop, good, that means you get more feedback. 6. repetition is key. if you don't repeat it over and over, your brain's not going to correct as quickly. 7. make a lot of mistakes. making mistakes gets the neurons in your brain to correct to be closer to your goal, especially before the age of 25 due to the neuroplasticity during the ages leading up to that. 8. let your brain idle after practicing something for a while. your brain is trying to run through the motor commands backwards, and it can't do that if you've got youtube in its face, or the next task.
Initially when I saw that the episode was almost 2 hours, I had to take a physiological sigh to proceed. But after I started, it had me hooked. As a high gain sports coach, this episode gave me goosebumps with the science backed info provided. Much to use in my various future sessions. Thank you!
I've been getting that side stitch for decades, but not usually while working out. It’s happened while stretching after biking, or even sometimes while just working at the computer or reading. I stretch a lot, but had never figured out what that was. Thank you.
Interesting as always! I don’t know if there’s a scientific explanation / connection or if it’s a coincidence but I used the repetition process to get over painful shyness. I couldn’t walk down the street without feeling extremely self-consciousness and sometimes anxiety. I ended up “accidentally” taking a script writing class that had an “on your feet acting” component-I didn’t read the fine print! Anyway, after doing impromptu performance in front of the class every day for three weeks I was slightly *less* terrified. After that, I forced myself to go out daily with the only goal of going out. Not of being “less shy.“ Then I incrementally increased the stakes until I eventually got over shyness completely. In this instance, given physical activity (action oriented via walking) and psychological learning (training my brain to overcome the associated anxiety), would you recommend stimulus or non focused rest after?
@@sorsha_sky cool lol, whats that about? Im thinking of doing volunteering to gt back out there since ive been off the radar due to my chronic neck-bk pain and worry with covid goin on..
I believe from previous episodes the ideal protocol could be non sleep deep rest AND stress stimulus.. although it seems stress is baked into what you're doing so I'd go with prioritising immediate non sleep deep rest in my assessment of his teachings :) I could be wrong hopefully Andrew can jump in and clarify briefly if someone is kind enough to alert him to this very good question regarding your wonderful use case.
Beside all the amount of knowledge mr Scientist here gives us, the humor is cracking me and it's soooo enjoyable, If you ever see this, I love you mister Huberman scientist
@@nickm2677 Many of them, but I plan to go back through them again and take notes on the ones that I missed. Then I'm going to recopy into more legible handwriting. This info is too good to lose!
One of the most efficient piano practice techniques is to take a very short fragment of music, and repeat it with subtle variations every time. Play it normally a few minutes, then always with some artificial articulations, then always prolonging every other note, or putting an accent every three notes (where there are no accents), varying the rhythm, or playing it backwards, in another key, etc. This comes to support the idea that repeating while focusing on some aspect of the practice is an effective way of practice. Metronome of course.
I am in love with how you explained everything. The detailed info is soooo so much in help. It not only makes everything clearer but also doesn’t let your mind overthink on the words you pronounced
As a musician I find this fascinating! Most of the protocols you mentioned I have done because my teachers taught them to me, but now I understand the mechanisms, the science behind those protocols and its so cool! I feel like I can now harness these tools and take them to the most efficient point in order to maximize my practice sessions. Thank you Dr Huberman!
Incredible episode! As I'm a self-taught musician this knowledge is pure gold! Dear professor, I would really love to see an episode on thinking. How are thoughts produced? How do they influence us? For example, I found that manipulating a certain image in my mind, by changing its size, lighting etc. can change my emotional response to it. Also, an episode on colours would be great. How do they impact us and why? For example, it's been said that green or blue are those that calms us down. How about different ones?
It’s crazy because after my martial art class i would sit in my car and run over the moves we worked on so I didn’t forget by the time i got home . And then i was able to do image training/ shadow boxing way easier. It’s awesome to get confirmation
This episode makes me so sad I am no longer teaching ballet. I was so close to implementing so many of these protocols in my class before I stopped. Hadn't quite gotten them right. I feel certain that if I were to teach again I would have been able to greatly improve my students technical ability if I were able to refine my class based on many things presented here. This is singlehandedly the most informative and practical podcast I have ever listened to ❤️
This is very helpful for overcoming physical and mental deterioration due to COVID isolation. I could easily walk several flights of stairs carrying 20-30 pounds of supplies for meetings (by choice did not use elevator). I took pride maintaining strength and flexibility into my late 60's. Spending months living alone, I maintained a minimum 5 mile daily walking routine. I've been distressed at discovering how much my stamina and weight lifting ability was lost by my body. I can't lift 50 pounds like I used to. Rather than succumb, I am going to find buildings that are open where I can start climbing stairs again. Visualizing stair climbing does not rebuild my muscles but it does motivate me to work on rebuilding my body and state of mind. Thank you.
I’m listening Martial arts training methods, kata visualization ect explained scientifically but he knows what he’s talking about so he can explain it in simple form. I Subscribed
This was fascinating. There are some skills I have developed where some would consider me a "virtuoso" in that I picked up the skills relatively quick. The thing is that I would avoid most common wisdom in learning these skills, and I just sort of "felt" when I was really absorbing somethintng and learning, and just sort of chaotically went about it pursuing that feeling. Now I understand that I can feel when I have a heightened sense of neuroplasticity, and many of the things discussed in this podcast are strategies that I unwittingly implemented in my practice sessions. I'm absolutely blown away right now, this podcast is pure gold.
Thanks Andrew, I am Dyslexic and ADHD in which I did not know how much it impacted my life. I use the research you are sharing to hack my brain to perform.
As always, an outstanding episode! But I have a few questions: 1. Do things like spinning in a chair stimulate the vestibular system in a way that promotes neuroplasticity? Could that be a way to accelerate skill acquisition even more, given you're not thinking and are relaxed when spinning in a chair? 2. What about skills whose performance can be affected by exhaustion, when it comes to generating most repetition per unit of time? For example is it worth increasing the pace of kicking up to a handstand, when that increased pace causes more errors due to exhaustion, thus decreasing the success rate? 3. Could music replace metronomes when acquiring skills? Since music usually has a repeatable pattern that's being repeated at a certain pace/tempo And speaking of metronomes (I hope that's somewhat relevant and interesting) I've recently released a metronome app, called Phi Metronome. Apart from being a usual metronome, you can enter very strange time signatures (like pi/4, which would make the last beat irregular due to pi not being a whole number (I wonder how that would affect skill learning)) and you can customize sounds and color scheme.
Someone made a reference to your podcast so I looked it up. This is the first one I watched. I enjoyed the information so much I became a member. I train dogs and people to do agility. What you presented helps explain some of the ways that will help training even dogs. In the world of dog training, the current trend is errorless training. I don't follow that trend. While training a behavior, I will sometimes pay anyway when an error occurs. It finally hit me when I went to an agility camp and some instructors were saying don't pay the dog for the error; only reward the behavior that you want and others said pay for every effort. I finally realized that both are correct and that I do both and why. When training a new skill, I pay for all efforts even errors and when I see that the dog has the concept, I transition to paying for what I want sometimes letting the dog get frustrated. This podcast helped me understand why. Frustration and errors supply contrast. The greater the contrast the greater the impression of what behavior is required. The release of frustration also help us remember what is correct because our brains do not want to repeat something made up frustrated. The open and closed loop concept will help with this. And using a reward marker at the correct point can change an open loop to a closed loop process. I hope I am on the right track.
A guy in a black shirt against a black backdrop talking science non-stop for 90 minutes. Best show ever.
So right. Who'd of thought?
We're getting Stanford-level education on demand, for free.
Black shirt? Black background? I see a floating head. Am I missing something?
@@xiongbenjamin Just the point
112 minutes!
Really!
Here are my notes for this episode: ## skills Huberman episode
Physical performance:
1. Skill learning in the above, motor skills, instruments, movements, running
2. mental visualization of the practice [mental rehearsal]
===============
Temperature
1. Cooling palms between sets, periodically
- Improving performance
2. Heating the body is good for the release of growth hormone
- growth hormone release
if( want to run further ){
cooling
} else if(growth hormone) {
warming up the body
}
Coffee:
accustomed to caffeine, can drink coffee before working out
not accustomed to caffeine, diminish performance
===============
Side stitch [not a cramp, not muscular]
- phrenic nerve - branch to the liver
- reference pain
because of the contractions of the diaphragm
relieve it: double inhale, long exhale [engages regular cadence of heart rate variability]
===============
Q1>
Acquisition of new skills:
[Try using these tools]
1. Open-loop
- get immediate feedback - darts
- practicing tennis serve
2. Closed-loop
- continuous
- adjust different steps
- can do more practice per unit time
- swimming, drumming
===============
Three key components to any skill:
1. Sensory perception
- What you are paying attention to.
2. Movements
Q2>
What should I focus my attention on?
How to allocate your attention?
Movements are generated by 3 kinds of sources:
- 1. Central pattern generators
- generate repetitive movement
- when you are good at something, CPGs are controlling a lot of that behavior
- 2. Upper motor neurons
- Deliberate unlearned movements, in the process of learning
- 3. Lower motor neurons
3. Proprioception [kinesthesia] - aware of where the limbs are
===============
Pill for a skill: does not exist
10000 hrs rule:
- learning takes time
- not about hrs, its about repetitions
- vastly accelerate learning with repetitions eg Supermario effect
subjects learn a program through commands, needed to organize a particular way to win
2 groups:
1. Error signals
if wrong command: that did not work, please try again
increased success rate
tried many more times
2. Error signals and punishment
if wrong command: you lost 5 points
lesser success rate
gave up earlier because they didn't want to lose points
===============
Experiment:
Tube test with rats
rats start pushing each other, clear loser and a clear winner
if the winner gets a new competitor, winner has a higher chance to win again
if loser gets a new competitor, the loser typically loses
new evidence, frontal cortex, increased activity in the frontal cortex
regardless of winner or loser, became winner every time
more repetitions per unit time: winners
fewer repetitions per unit time: losers
Winners always perform as many repetitions as you possibly can at least when first trying to learn a skill
Making error reps is also important, might be the most important
===============
Errors:
Why should I repeat doing a task that I'm getting errors in?
1. Error correction opens the door to neuroplasticity
When you make an error, your brain anchors your attention to error correction, the brain says something needs to change
When making an error, if you walk away, you've made the wrong choice
Steps:
1. Continue to engage in a high repetition rate, even if get errors
Do repetitions in a somewhat random manner
Designate a block of time, then do the maximum number of repetitions per unit time
2. More mistakes, more plastic your brain becomes
3. When you get it right, you will receive a dopamine release
4. Sleep, do nothing
- replays of sequences of things done the day before CORRECTLY
- elimination of sequence of things done WRONG
- after getting something right/ putting effort into something, if you can close your eyes for 1 - 5 mins, the brain replays the correct sequences
- Dopamine is a pleasure chemical
===============
Leverage uncertainty
You will perform better in subsequent sessions
Q3> What to cue your attention to in the subsequent sessions?
- It doesn't matter, it should somewhat be related to what you want to train
- try to cue your attention to the same one specific thing throughout your session
Focus purely on the motor execution in closed-loop systems
you can learn to play the piano faster if you practice the sequence of movement of digits, not the feedback
===============
Protocols:
Many errors
Let the brain go, ideally
get sleep
as we get more skilled, attention can migrate from motor sequence to a trial to trial basis
focusing on different sequences
===============
Performing ultra-slow movements
Only Useful After Some Proficiency Is Attained
2 things aren't available to you:
1. Don't get the opportunity to build in the proprioceptive feedback
2. You don't generate errors
===============
How to go from intermediate to advanced:
- Metronoming
- setting the cadence of repetition
- setting a metronome to a slightly faster rate increases learning
- anchoring your movements to an external cue
- something about keeping up with a timer
===============
Where does skill learning occur?
Mini brain [cerebellum]
- input: eyes 1. Pitch 2. Yaw 3. Roll
- has info about limbs
- lot of sequences of timing are handled here
- moving eyes from side to side can increase the range of motion
- doing this before learning something wrt range of motion can immediately increase your flexibility/ range of motion
===============
Visualization or mental rehearsal:
- Visualization is not a total replacement for a physical training
- but it can support it well
- can increase skill acquisition and learning
- will compound the rates of learning
===============
How to support favorable skill learning?
What are the conditions you can create for yourself so that you can create more repetitions over time?
1. Motivation
2. Alpha gpc
- improve cognition in Alzheimer's
===============
Things to optimize for:
1. Repetitions
2. Failures
3. More repetitions
4. More Failures
5. Ideal time followed by sleep 5-10 mins
===============
Ultradian rhythm:
90 - 120 min cycles in the day
- Not as much effective in skill learning wrt physical movement
- A dense repetitive, increased failure session for 10 - 15 mins works best
Very valuable. Thanks for sharing mate.
Thank you man for saving time 🙌
Thanks. :3
you are a hero
Valuable.... Appreciate ur efforts..
My fourteen year old daughter is extremely active in sports - track, cross country, volleyball, softball, and soccer. I used to give her tips on how to train and practice to improve and she would take it with a grain of salt, “yeah, yeah dad, whatever.” Now I direct her to your podcast and the many protocols you offer and it has helped her tremendously! I can’t thank you enough Doc!
That's great! I wish I had an Andrew Huberman when I was 14, more than 20 years ago...
Good for you, Dad!
What kind of protocols have you used? I'm curious as to what I could use with my boy and his hockey dream.
🧐
W dad
I need to shout this from the top of Everest!
I started to learn music at 40, I am now 57.
at 46 I realized I was mentally not quite right.
At risk of stigma I reported my symptoms to the Doctor.
A fast track to help.
I was told I ran on Adrenalin.
Through repetitive practice I have become a player at the standard of a novice.
But I seriously thought I had brain damage and considered giving up due to continuous failure.
Thank you Andrew you are a very important person in my life.
Lots of love to you and your colleagues.
There´s not enough words in the world to thak you for the time that you take to share this invaluable information to us, that otherwise it would be impossible for us. Im from Argentina and you change my life forever. 27 million of thank you!
Thank you Roberto!
@@MM-qg5xh i'm from Argentina and not, we don't use to say "27 millions of thanks", we usually say "1 million thanks". I suposse he was 27 times more grateful than an ordinary gratefulness
@@hubermanlab Sir I am impressed, thank you for doing what you do!
Another really thankful Argentino here!!!
Vamos
The sweet spot for me was twofold:
1 - Elimination of addictions and distractions. Specifically, I cut out extreme dopamine hits like video gaming and binge-watching and embraced states of meditation and boredom. That fertile ground for creative cultivation and skill assimilation.
2 - Limitation of context switching and mitigation of context switching speed. In layman's terms, focus on fewer things per day and focus on those fewer things for more time. Get a deeper richer life experience and don't confuse/lag the brain by going from screen to screen to screen and topic to topic to topic without giving it time to absorb and assimilate the information.
useful! thank you for sharing
This helps me a lot as I have trouble trying to focus on one thing/subject for long periods of time. I catch myself jumping to different things as you pointed out. Thanks for sharing.
Andrew, I remember vaguely that it was your purpose/mission/goal in life to give the general public quality information on these topics. I want to thank you, I've been listening to your podcast on audible and your talks on youtube and I am learning SO MUCH beyond my mediocre bachelors from years ago. THANK YOU AGAIN!!! I love that you bring references, hard data, and real science into the youtube world wide web.
Me
Amen !!! I totally AGREE ! In my opinion, very interesting and concerning topics !
These podcasts bring me tremendous joy, and they genuinely improve our lives. Thank you!
You asked for feedback from teachers. Thirty years (with the last fifteen in Kindergarten) of teaching, now retired. You are right. The most proficient learning for four and five-year olds is to allow for as many mistakes and errors before frustration sets in. The feedback always needs to be in the positive: “Oh we made a mistake congrats, now we have a chance to learn. Let’s try again.” The mind/brain rest comes within the rotation of learning centers or groups -not a nap. I regularly had four learning groups if I had an assistant or three if no assistant. I facilitated the most challenging skill in the learning centers (usually phonological awareness, needed to gain decoding skills). The other two groups would focus on a different more physically engaging activity (making letters or forms with play dough, building with Lego blocks, painting, et cetera). This rotations would last no more than five-to-ten minutes at the beginning of a school year and increase to twenty-to-thirty minutes by end of school year. One example of backwards learning can be achieved by literally singing the “ZYX’s” (after learning the traditional “ABC’s”). If you are reading this try it. Don’t look at a visual chart of the alphabet. Summary: Yes mistakes or errors are really the way to learn.
Thank you for the work you do. I saw admire teachers and their patience with children. I owe so much to my children's teachers.
♥️
About 3 months ago I started training in mixed martial arts, 2 months ago I got hooked on your videos. I've taken rigorous notes and put all the tools you've mentioned into practice. Now my MMA teacher thinks I'm a freak of nature, thanks Huberman you are truly a life changer and I wish you the best in your goals to bringing more access to science and science based tools to people's everyday lives.
That’s great! What changes did you make?
I'm learning so much from the podcast that the very methods and tools mentioned here are helping me focus while i listen to the podcast. Earlier i used to go weeks not completing one episode properly and now i can finally listen to the episode the same week as it is released.The way each episode helps me in various aspects of my life is truely amazing. Thank you Dr. Huberman🌻.
This is literally like attending a university course for free love this podcast
Maybe because he teaches in California, I read your comment as "like a ...course for free love..." Yea, sounds like California. ;-)
@@markfreemantle7608 what a ridiculous thing to say mark.
Uhm... you can basically attend any university course for free... you just don't get a degree if you do attend without having paid.
The only podcast I don't listen to at 1.5 speed because it is so jam packed with facts. I spend more time pausing and writing notes down! Love it.
But a 1.2 speed would be so nice.
@@karena9070 You could listen to the podcast on Spotify, which allows for a 1.2x speed. Or you can look for a chrome extension which lets you customize the speed more, I personally like to listen to podcasts on 3x speed, which is why I downloaded such an extension.
The tools i use by listening to your pos casts are: Cold water use after sauna and shower, circadian rhythm for sleep, 6 x 10 sets during weightlifting, breathinh techniques, consentration on a separate muscle group, recover check for carbon dioxide test, magnesium use for good sleep, eating eggs befor training, rest afer learning something new, listening to music while training for rythm ( i don't like the sound of a metronome), 90 minutes of study for good concentration, visualize failure, PNF stretch technique and i started Health Psychology study after cognitive behavioral insight, and many more, so Yes, Thanks for the tools.
Although I am not an athlete ，I am reaally enjoying learning it !!!! what a precious privillege to learn from the best!!!!!
Jesus christ, man. Not only is your speech eye opening, but the short intro with humble music is just spot on! Your tone is soothing, youre talking with just the right speed. Everything is perfectly balanced
I come from a bellydancer family and used to study it myself but put it down for years til 2021 as a way to honor my mom. Now that I'm back to learning/relearning (plus going back to Kali classes soon), this is beyond helpful. Thanks, Doc! 🖤
Love this video. I have Persistent Post Concussive Syndrome and used this to help me get much better. Example - my finger touching connection was off. So I used to sit, and over and over touch the letters on my steering wheel with my fingers. When a learning (repetition) session was over, I’d sit and relish in the experience. Not doing anything else. When my error rate was radically reduced, I did the same thing with my keyboard. I used my finger on my phone to over and over touch characters to get my brain connection stronger (between touching something that I intended to and not.) I also notice when I’m really tired, because that skill gets diminished. Thank you for your podcasts. It’s such a fantastic experience having scientific information accessible and usable. Best to you and your team.
Hey Andrew,
Your last podcast was life changing. The ability to workout feeling refreshed and also not have to deal with soreness that lasts for days is amazing. You are a great human being and thank you very much for giving this information out to the public for free. You have gained a life long fan. Thank you.
Found out Dr. Huberman's channel last night. I already finish watching two episodes today and now I'm on my 3rd. My brain is not used to watching videos this long (except movies). Now I feel like my brain is complaining and craving for videos that provides instant gratification. Shut up, brain. I am the captain now. 😂
Life-changing. Genius. Drop the mic. If this were a book, every word would be highlighted in yellow.
Haha at that point the highlighter is no longer serving its purpose
@@davyroger3773 duuuuh
This dude drops so many bombs per second it's hard to keep up.
I recently finished a Quality improvement class using PDSA cycles and it correlates with the concept of using errors to drive improvement. Also to focus on one thing at a time to improve learning and performance.
Basically once the error occurs, the brain's job is to "adapt, adopt, or abandon" the strategy used to learn the new skill.
In mastery you have adopted and adapted successful strategies, abadoned unsuccessful ones and are ready to test your aquired skills in unpredictable circumstances. Love episodes about learning 💖
As a non-neuroscience background, the work you are doing is simply phenomenal. The free information you are providing is more valuable than any paid course available out there. If world is full of selfless people like you, there won't be anything much left, to ask for...🙌
I love that everything about this podcast is so intentional and designed to maximize our learning. Explaining the "why" behind the various mechanisms really helps me integrate what I am learning and increases the likelihood of sustainable behavior change. I'm sure it's possible to run out of praise for this podcast, but I haven't yet :) Thank you so much for all the time and effort that goes into each episode.
Thank you Huberman, I cannot stop watching all of your videos. after I finish watching one episode I immediately download the second one. All the information you are talking about are reflecting all the experiences that we gain from reality. Keep the professional job.
My favourite youtuber ❤️. Please Professor explain the effect of blood glucose on brain. You have briefly explained that many brain supplements have their effect by elevating blood glucose levels, but you are following a keto-ish diet during daytime.
so I shifted from exercising in the evening to exercising in the morning because of this podcast, and the physiological sigh actually did relieve the stitch while running, also since I jog on wet grass in the morning I think its helping by cooling the bottoms of my feet while I engage in the exercise, performance has increased, so those are multiple huberman podcasts working effectively for me, thank u!
Thank you Dr Huberman, team, sponsors, supporters and Costello! Mechanisms and tools. I'm loving it! Let's get this to 300K subscribers by episode 30! I love surprises so, if we get there before episode 30.... bliss! #dopaminevibes
It’s called Shavasana. As a matter of fact, this whole episode described exactly what a full Ashtanga practice is(minus the importance of the breathing part).
I really enjoyed this episode, thank you!
In yoga, we call the stillness after the learning session "Savasana". A final resting pose, translated as "corpse pose". We try to allocate 10% of the time spent learning/practicing. Basically, 5 minutes resting at the end of a 50 minutes practice/training session.
Yeah I find a lot of his podcast translates to yoga, he’s talked about this before in one of his episodes but I find it interesting 😂
Thought the same. So fascinating how yogis have found out all these things through intense practice and attention
@@joas162 Yes!! Someone said yoga is ancient science and I think I agree :)
Thank you Doctor Huberman. I am starting folk dancing at 71 yrs. and no previous dance experience. Even the vocabulary is unfamiliar. I will be returning to your podcast again and again!
I used to hate mondays and now i love them.
Me too! I love these podcasts!
Saaaammmeee!!!!:) mondayfunday
Def............Happy Everyday and Merry Years!!! it's all attitude, pick a good one!!!
Yeah !❤❤😆😆
you're in denial
“I don’t know anything about horses except that they are beautiful and I like them very much” 🤣❤️ you are the best
Watched this on 2x so that I leaned faster about learning faster.
Hahaha! 😄😄😄
Should've repeated the video 4 times while messing up your notes!
that's funney hhhhhhh
Me too , was so hungry for his knowledge
Haha that's how I watch Hube too. Usually 1.5x
I am a 2nd-degree blackbelt in taekwondo, coming back after a 7-year break. I have to rememorize over 20 forms and it felt very overwhelming at first.
I have noticed not increased retention, remembrance, and flow through utilizing many of the techniques you discuss in this podcast!
Thank you for your insight, I look forward to passing many of these nuggets of wisdom down to the younger TKD generation! 😀
The “physiological sighs” are life savers man, thanks
What i find really amazing is the amount of humans refusing to accept that they control their outcome.
Thank you for taking the time to educate those who seek a better understanding of how to truly be human.
I’ve practiced it so often that my body habitually does a physiological sigh every time I feel a little bit of anxiety/stress from a situation! Really does work. Freakin love this show so much.
@@mrblakwolf1 g to heart
@@mrblakwolf1 g to heart
@@mwinsatt yeeet
I think in a way the Super Mario experiment does fit with the idea that people fight harder to preserve what they have.
They didn't know they had those points until they made the choice of trying that program, so they weren't attached to them until when they lost them for trying. Then the next logical step to preserve those points would be to turn down the choice to expose themselves to that loss.
I think the key is that it is a choice. If it weren't it would probably make them fight harder.
But in a non "life or death" kind of situation, the fact that you're being punished for trying doesn't incentivize trying harder.
This is the Starcraft effect that I just made up: when you make a bad strategic decision in a strategy game your punished with the loss of units and resources, so with every bad decision the match gets harder and there's only so many bad decisions you can afford.
The thing that makes you keep trying is that you can restart the match at any point with the knowledge you gained from your bad decisions, that's why these games are so addictive. If you couldn't restart the match, just like in that experiment, then frustration would take over and you'd never touch it again.
My take away is: pain motivates you as long as you can see a way to escape it. If you think it's unavoidable and you can't make it better no matter what you do then it's just depressing
My theory is that the experiment would obtain different results if the participants were told that they could recover their lost points if they figured it out
Such an interesting take, appreciate it. Paradigm shifts are literally all it takes.
I'm thinking in the context of taking risks in business. For example, those who see failures as a loss, they give up, never to try again.
But those who see through a different lens, see failures as learnings and the mistakes "anchor their attention" to re-strategise and go again.
I’m a simple man. I see a new episode of Huberman Lab, I smash the like button.
You know simple means stupid
@@mr.knowitall5019 Which means nothing in reality.
@@mr.knowitall5019 words have multiple definitions
You're also an unoriginal man
@@mr.knowitall5019 name checks out..
I use a variety of the tools from this episode in my career as an Olympic Athlete and in my role as a coach for up and coming athletes.
The name which I use for the post learning reflection period: the downloading phase.
Thanks for everything you do Dr Huberman.
Truly helpful content as always! I think I will modify my piano practice to implement what I've learned today. I'll split each practice in two: A REPS SESSION, right before bed, then a FOCUSED SESSION in the morning, reviewing the same notes and bars. This podcast just helps me bring everything to the next level. Thanks Dr Huberman, from Canada!
I could say “Thank You Sir for sharing your live research with us for free” on every video you post and stil wouldnt be enough to show you how much i appreciate the things you are giving us! With much respekt!
This guy produces so much content that I can't keep up! Great channel, hope to see a clips channel/playlist, that would help a lot in returning to previously discussed topics.
I know right. Haha. It seems to be creeping up towards 2 hours each time. So I have started to do 2 sittings for each podcast.
There is a list. I think it's on the podcast page. Somebody else who is not such a luddite as I can tell you more exactly.
@@lj32920 you mean something other than the clips channel on YT? That one was introduced after my original comment...
The absolute best on RUclips & pretty much all social media. The thoroughness, sophistication as well as simplicity (not simplification) & his temperament are inspirational
Officially rethinking picking up my violin once again 🎻 the more you know... thank you and the team!
Wonderful to hear. Keep us posted.
Thank you for a great reminder - the one about taking small breaks after exercices to contemplate in silence, letting the brain to sort out what I've just were trying to learn and put it into building the skill. When I was a teen in mid 1990's I was learning playing guitar for hours a day, every session was with some small break when I would lay back and rest in silence, before getting to the next exercice. I was doing massive progress in short time (no distractions, no internet, no social media to disrupt my little breaks). I mostly stopped playing guitar at 25.
Later on, in my early 40's, I was trying to get back in shape and started doing the same, a few hours a day of exercises on guitar yet with very little progress if any - the difference (except for me being like two decades older) was that I was abusing social media, youtube and all the modern distractions while exercising and as a break from my exercises, instead of allowing myself these little breaks in silence. I bet my slow progress was caused by this at most, not so much by being older. On my way to this old method now.
Thank you for all the knowledge you're sharing with us!
Lately, I tend to listen to your podcast while I’m doing my weekly or bi-weekly Callanetics session. Callanetics is a wonderful series of movements that typically get performed methodically, with intense mind/body connections and loads of visualization. Your knowledge sharing has helped me dramatically improve endurance, focus,and now flexibility in ways I never imagined possible.
* I’ve begun utilizing a drink container from the freezer to efficiently cool down the core during the more intense, heat-producing moments that inevitably occur. In doing so I’m now able to breeze through movements that once slowed me down to allow time to catch my breath.
* “Ahhhhh...” the incorporation of the physiological sigh in today’s session had me driving right through the abdominal series with the ability to also subtly improve technique. I’ll be experimenting more with this idea. 😁
* I begin my sessions with a warm-up of movements designed by Moshe Feldenkrais, and today I learned how their focus on eye movements in contrary movement of the body has prepared me to increase range of motion. Today I incorporated this new knowledge into the finishing stretches, also engaging the physiological sigh during the final torso twist. Amazing results! 👍🏻👊🏻👏🏻👏🏻👏🏻
You’re making me a better person, from the CNS out. I wanted you to know how much I appreciate it. 🤗🤗🤗
Sounds like you're really enjoying and benefitting from what you're doing. Keep flowing!;
I've started doing the metronoming method while learning guitar, and while my practice sessions are more intense, I am improving at an accelerated rate.
I've got the metronome going at a comfortable, but challenging speed, and I am practicing chord transitions to that tempo. When I make errors I don't stop and give myself time to get my bearings. I keep going. This leads to several sequential errors, which would not happen if I were to give myself time to catch my bearings. But while I am making those errors, attention, focus, and neuroplasticity are increasing. I have given my brain a greater sense of urgency to fix the errors that I am making. It rises to the challenge, and I learn at an accelerated rate.
Greetings from Greece!
Thank you 💟
We really appreciate your work and your help to the public
11:55 - two years ago I trained really hard for a 5k run for months, and my pace was looking very competitive. finally, just before the run I decided to down two energy drinks. i wasn't consuming caffeine regularly at the time, and my logic was that it will give me that much more of a boost. I ran more than a minute below my usual pace, with a lot of pain and discomfort.
this is why having an accurate mental model helps.
I cannot believe this information is free! I do however patronize all of your sponsors. Thank you, AH for another amazing episode! In future, please explain more about the neuroscience of diagnosed ADHD. Not all of us were born on an even playing field. We have disadvantages to conquer.
01:36:00 PTSD may also be an overcompensative response to a stimuli. A PTSD implicit memory may fail to find words to process trauma and the fearful response...like the little mouse that lost the Tube Test battle, the pattern of fear and loss is set. Finding explicit words to describe trauma or naming crazy stuff when it happens may help put PTSD away a bit better. Truth is when you've seen stink you know it's still out there. But yay, breathing, reps, playing with adrenaline et al, sleep, nutrition, and all 20 episodes, thank you for helping all things optimise. Your teaching, content and delivery is very wow and we're loving it.
Yes. Finally. He is here. Greetings from New Zealand 🇳🇿. And 🙏 Thank You.
Guilt-free youtube time, always. Thank you for your generosity. These podcasts are giving me so many new tools and tweaks. I am a musician so knowing what I have been doing correctly intuitively is amazing but knowing how I am getting in my own way is even better. I struggle with mediation. Giving myself a 'learning pause' after a session is perfect- sometimes I go a little longer and two birds with one stone later I am a happier and more skilled human being.
I love Andrew so much, he's seriously doing so much great for the world by having such fantastic content for free for the world to see.
I’m an emdr therapist and I really hope you get to read this post. Re what you talk about at 1.16.17 I really think this is what helps in EMDR as I’m having amazing results online via tapping with no eye movements at all. I’ve watched their eye movements whilst tapping & some of them rarely move them. Even in some EFT techniques I’ve taught, clients adapt them to a more rhythmic approach. I’m not a scientist but think this needs researching if it’s not being researched already.
Eye movements are supposed to be he fastest way to process (or at least I was taught that years ago) but I’m wondering if it’s actually the rhythm.
Like babies calm down when they hear a heart beat. Please let me know if this is already a “thing” or ever becomes one.
Ps thank for making Monday’s bearable!!!
I've had EMDR therapy online and tapped on my shoulders with eyes closed and that seemed to work, so I agree with you, it would be super interesting to find out the science behind EMDR versions which don't include lateral eye movement.
One of my FAVORITE episodes. Listening again for a refresher.
I was bowling on Saturday evening. Now the last time I picked up a bowling ball was probably 15 years ago. So, I was here (at the bowling alley) for the socialization side, but I started throwing gutter ball after gutter ball. And while I was there for the socialization function, I was feeling a little humiliated in the fact that I had bowled five frames and gotten 1 pin. I had just finished your podcast on Plasticity and was right there. One of the people there came up to me and mentioned that I was probably twisting my wrist when I released the ball. He said to focus on releasing the ball straight. And I did. What a change in my game. I actually won the second game (like the Phoenix rising). So your podcast on Plasticity made my evening at the Bowling alley. Thank you!
I love how some of the techniques you back up with science (thank you!) yoga has been doing for thousands of years, like the breathing techniques, or about going idle after practice. The yoga I practice we lay down and do nothing for a while after every single class!😘
Thanks for helping in the process of bringing science closer to us humans in general!😁👊🏼
I mean...I started to listen to the podcast in the morning ( my work is mainly fiscal and i need some mental challenge 😁) and I just got hooked! This was so enlightening! I'm trying to learn some new stuff so this podcast was what I needed 👍.
Andrew rules. I went from JRE to Lex Friedman to the Huberman podcast. I feel like I am getting schmarterer.
@@geraldfriend256 Yee. Fellow Jewish, Russian, and Polish brother, Lex. Lex and Andrew, great team! Jim Kwik too!
@@ReligionAndMaterialismDebunked Never married either. I would rather keep my house and 100% of my ass.ets. Shout out to my Hebe tribe flash the Star of David gang sign.wut wut wut
Fantastic insights on skill acquisition! Dr. Huberman's podcast never disappoints. The strategies discussed here for learning skills faster are not only practical but backed by scientific research. I appreciate the emphasis on neuroplasticity and the actionable tips provided. This is a goldmine for anyone looking to enhance their learning abilities. Thanks for breaking it down in such a clear and applicable way! 🧠💡
I still can't believe this podcast is free.
Yeah homie forever grateful to Huberman
Advertisement at the beginning is our savior...
If he's honest and really wants to spread information, it's not that hard to believe. Content is priceless IMO, so I can see where you are coming from.
I couldn't appreciate more the broader information on this podcast series.I've had watching for about three months now, taking notes while listening and experiencing through practice of various things. Consequently, I have improved English language skills in terms of pronunciation, as well as learning some Spanish language because of the subtitles.
Thank you so much! 🙏
Cheers from Romania! Thank you!
As a 16 year old in highschool finding this podcast and using the information provided has been so helpful for studying, fitness, sleep, and so many aspects of my life, thank you so much.
Thank you for that feedback Joshua. If ever you have any questions or request for clarification don’t hesitate to ask. No pressure but just wanted to put that out there. Enjoy your studies and your training!
@@hubermanlab Im a tennis player and I've noticed you like to use tennis as an example. Whose your favorite tennis player?
Thanks for taking interest in sharing scientific knowledge so passionately
Learning this stuff helps me to fine tune myself. Andrew is so humble and that's what makes him great. Knows his stuff
So after watching all the learning episodes, to recap the perfect day for learning for let's say guitar it would be:
.PRE Learning:
- Wake up and watch sunrise outside your room, no glasses, no windows. Between 2 to10 minutes.
- Delay coffee after your cortisol naturally rises. 2 - 3 hours after waking
- Train balance! Create the optimal cocktail of learning chemicals. You can do some one-leg calf raises without support for your chicken legs. You are welcome
- Alfagpc 400 mg (optional like almost anything else)
DURING: * here I am going to overlap and borrow some concepts from the book "Peak, The New Science of expertise" "Atomic Habits" and a few accelerated language learning systems cause in my 20 years teaching music I believe music is a language. These additional concepts will have a little "*" next to them.
- *Make it obvious. Set the trigger to remember you to practice. Aka get your guitar out of its case next to laptop.
- Focus first on mechanical movements until you reach 20% to 25% accuracy
- Use Metronome.
- *Make it easy--- set an achievable goal. aka deconstruct.
- MAKE ERRORS and EMBRACE THEM, make them often, and do not let your perfectionism stop you from having a good relationship with them. This one is non-negotiable.
- * Alternate in and out of your comfort zone.
- * Eliminate distractions.
- * Get instant feedback
- Repetition and intensity from 10 minutes a day will do the job if the protocol is applied.
AFTER:
- Do nothing for 1 to 10 minutes so brain process learnings in reverse.
- Raise adrenaline! Hit, coffee or tumo breathing and then
- Yoga nidrah
- Watch the sunset to reduce the effects of artificial light on your melatonin secretion.
- *Omad. Helps with alertness. Optional also.
- Like this post and subscribe to my channel if you would like me to make a video on how to these protocols in detail to learn guitar in days and not weeks. I am testing this and I have videos of my students there! check it out!
Have a good day guys and let me know if I am missing something.
Peace!
I was listening to this podcast somewhat passively as I worked or other tasks but when you said (paraphrased) …after completing the exercise, do nothing for a few minutes basically is when the learning happens.
The reason that caught my attention (I’m no real yogi) but in the yoga video I use the at the end of the practice the teacher ends in with the “corpse” pose where you stay as long as you can to allow the body to take in all the shifts and changes that were made doing the session. This just lends more to the whole idea that we are functional in how everything is connected mind, body and spirit.
This episode was great as always. I am definitely going to implement the stop and do nothing after learning something new. I thought it was also interesting to reflect on errors. As a teacher we always emphasise the importance of making mistakes with kids but now we have actual real science to back up what we are talking about! Thank you as always.
Thank you, Professor Huberman. You have single-handedly changed my life for the better and made me extremely successful.
In the anime/manga series world trigger, a character has this enhanced sleep learning where he takes a nap after loosing a fight and then does scary better
my own notes from the video, since ive had it basically just in the background
1. enjoy the struggle. derive dopamine from the pain of it, if you're getting frustrated, good, enjoy that feeling.
2. don't spike your dopamine before the activity. if you're going to do it, you should do it after typically, due to the conversion into epinephrine. if you spike it beforehand, it'll make you less likely to do it in the future.
3. have a growth mindset. thankfully, he defined it, unlike most people that say you should have one. a growth mindset is when you focus on the effort put into something, not the reward after you've completed the task. derive dopamine from the process, not the ending of the process.
4. if the process is closed loop, good, that means you can repeat it more quickly.
5. if the process is open loop, good, that means you get more feedback.
6. repetition is key. if you don't repeat it over and over, your brain's not going to correct as quickly.
7. make a lot of mistakes. making mistakes gets the neurons in your brain to correct to be closer to your goal, especially before the age of 25 due to the neuroplasticity during the ages leading up to that.
8. let your brain idle after practicing something for a while. your brain is trying to run through the motor commands backwards, and it can't do that if you've got youtube in its face, or the next task.
Initially when I saw that the episode was almost 2 hours, I had to take a physiological sigh to proceed. But after I started, it had me hooked. As a high gain sports coach, this episode gave me goosebumps with the science backed info provided. Much to use in my various future sessions. Thank you!
😄
I'm a PhD student in motor learning. I learned a lot of new concepts after watching this podcast and got lots of insights. Thank you very much
I listened to two episodes this week. Soon I'll be all caught up! Wish me luck!
I've been getting that side stitch for decades, but not usually while working out. It’s happened while stretching after biking, or even sometimes while just working at the computer or reading. I stretch a lot, but had never figured out what that was. Thank you.
Interesting as always! I don’t know if there’s a scientific explanation / connection or if it’s a coincidence but I used the repetition process to get over painful shyness. I couldn’t walk down the street without feeling extremely self-consciousness and sometimes anxiety. I ended up “accidentally” taking a script writing class that had an “on your feet acting” component-I didn’t read the fine print! Anyway, after doing impromptu performance in front of the class every day for three weeks I was slightly *less* terrified. After that, I forced myself to go out daily with the only goal of going out. Not of being “less shy.“ Then I incrementally increased the stakes until I eventually got over shyness completely. In this instance, given physical activity (action oriented via walking) and psychological learning (training my brain to overcome the associated anxiety), would you recommend stimulus or non focused rest after?
You did some exposure therapy. It helps immensely
@@jameezybreezy9030 that’s exactly the term, thank you! 🙏
I overcame my shyness, social anxiety and fear of public speaking other by going to Toastmasters club meetings!
@@sorsha_sky cool lol, whats that about? Im thinking of doing volunteering to gt back out there since ive been off the radar due to my chronic neck-bk pain and worry with covid goin on..
I believe from previous episodes the ideal protocol could be non sleep deep rest AND stress stimulus.. although it seems stress is baked into what you're doing so I'd go with prioritising immediate non sleep deep rest in my assessment of his teachings :)
I could be wrong hopefully Andrew can jump in and clarify briefly if someone is kind enough to alert him to this very good question regarding your wonderful use case.
Beside all the amount of knowledge mr Scientist here gives us, the humor is cracking me and it's soooo enjoyable, If you ever see this, I love you mister Huberman scientist
Huberman notebook and pen in hand, let’s go!
Can you upload these notes plzzz?
@@nickm2677 please!!!
I took six pages of notes for this one!
@@cassandrabrecht8974 wow! Have you taken notes for other episodes?
@@nickm2677 Many of them, but I plan to go back through them again and take notes on the ones that I missed. Then I'm going to recopy into more legible handwriting. This info is too good to lose!
One of the most efficient piano practice techniques is to take a very short fragment of music, and repeat it with subtle variations every time. Play it normally a few minutes, then always with some artificial articulations, then always prolonging every other note, or putting an accent every three notes (where there are no accents), varying the rhythm, or playing it backwards, in another key, etc. This comes to support the idea that repeating while focusing on some aspect of the practice is an effective way of practice. Metronome of course.
Just finished the previous episode! Thank you Professor Huberman 💯👏🏽👏🏽👏🏽
I am in love with how you explained everything. The detailed info is soooo so much in help. It not only makes everything clearer but also doesn’t let your mind overthink on the words you pronounced
Your podcasts are amazing, listening to them is just like finding £20 on the street or opening a box of Lindt chocolate. Thank you so much☺
I'm in love with this podcast. I watch it religiously. Thanks a lot Dr. Huberman for your immense contribution to our education.
”I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”
-Bruce Lee
Dr. Huberman ,I will glady wait for your podcast about vision , since much of our learning comes from vision
Love your jokes and sense of humour!! the best thing that happened to me recently - coming across your podcast 📚 Dr Huberman ❤️
As a musician I find this fascinating! Most of the protocols you mentioned I have done because my teachers taught them to me, but now I understand the mechanisms, the science behind those protocols and its so cool! I feel like I can now harness these tools and take them to the most efficient point in order to maximize my practice sessions. Thank you Dr Huberman!
Incredible episode! As I'm a self-taught musician this knowledge is pure gold!
Dear professor, I would really love to see an episode on thinking. How are thoughts produced? How do they influence us? For example, I found that manipulating a certain image in my mind, by changing its size, lighting etc. can change my emotional response to it.
Also, an episode on colours would be great. How do they impact us and why? For example, it's been said that green or blue are those that calms us down. How about different ones?
It’s crazy because after my martial art class i would sit in my car and run over the moves we worked on so I didn’t forget by the time i got home . And then i was able to do image training/ shadow boxing way easier. It’s awesome to get confirmation
This episode makes me so sad I am no longer teaching ballet. I was so close to implementing so many of these protocols in my class before I stopped. Hadn't quite gotten them right. I feel certain that if I were to teach again I would have been able to greatly improve my students technical ability if I were able to refine my class based on many things presented here. This is singlehandedly the most informative and practical podcast I have ever listened to ❤️
I would have taken your class🩰💓
This is very helpful for overcoming physical and mental deterioration due to COVID isolation. I could easily walk several flights of stairs carrying 20-30 pounds of supplies for meetings (by choice did not use elevator). I took pride maintaining strength and flexibility into my late 60's. Spending months living alone, I maintained a minimum 5 mile daily walking routine. I've been distressed at discovering how much my stamina and weight lifting ability was lost by my body. I can't lift 50 pounds like I used to. Rather than succumb, I am going to find buildings that are open where I can start climbing stairs again. Visualizing stair climbing does not rebuild my muscles but it does motivate me to work on rebuilding my body and state of mind. Thank you.
Great re-confirmation of how powerful we are in all areas of our beingness. Thank you 😊
I’m listening Martial arts training methods, kata visualization ect explained scientifically but he knows what he’s talking about so he can explain it in simple form. I Subscribed
Your podcasts are life-changing I love them
This was fascinating. There are some skills I have developed where some would consider me a "virtuoso" in that I picked up the skills relatively quick. The thing is that I would avoid most common wisdom in learning these skills, and I just sort of "felt" when I was really absorbing somethintng and learning, and just sort of chaotically went about it pursuing that feeling.
Now I understand that I can feel when I have a heightened sense of neuroplasticity, and many of the things discussed in this podcast are strategies that I unwittingly implemented in my practice sessions. I'm absolutely blown away right now, this podcast is pure gold.
So exicted for this one! Thank you Dr Huberman ❤️
Thanks Andrew, I am Dyslexic and ADHD in which I did not know how much it impacted my life. I use the research you are sharing to hack my brain to perform.
As always, an outstanding episode! But I have a few questions:
1. Do things like spinning in a chair stimulate the vestibular system in a way that promotes neuroplasticity? Could that be a way to accelerate skill acquisition even more, given you're not thinking and are relaxed when spinning in a chair?
2. What about skills whose performance can be affected by exhaustion, when it comes to generating most repetition per unit of time? For example is it worth increasing the pace of kicking up to a handstand, when that increased pace causes more errors due to exhaustion, thus decreasing the success rate?
3. Could music replace metronomes when acquiring skills? Since music usually has a repeatable pattern that's being repeated at a certain pace/tempo
And speaking of metronomes (I hope that's somewhat relevant and interesting) I've recently released a metronome app, called Phi Metronome. Apart from being a usual metronome, you can enter very strange time signatures (like pi/4, which would make the last beat irregular due to pi not being a whole number (I wonder how that would affect skill learning)) and you can customize sounds and color scheme.
Someone made a reference to your podcast so I looked it up. This is the first one I watched. I enjoyed the information so much I became a member.
I train dogs and people to do agility. What you presented helps explain some of the ways that will help training even dogs. In the world of dog training, the current trend is errorless training. I don't follow that trend.
While training a behavior, I will sometimes pay anyway when an error occurs. It finally hit me when I went to an agility camp and some instructors were saying don't pay the dog for the error; only reward the behavior that you want and others said pay for every effort. I finally realized that both are correct and that I do both and why. When training a new skill, I pay for all efforts even errors and when I see that the dog has the concept, I transition to paying for what I want sometimes letting the dog get frustrated. This podcast helped me understand why.
Frustration and errors supply contrast. The greater the contrast the greater the impression of what behavior is required. The release of frustration also help us remember what is correct because our brains do not want to repeat something made up frustrated.
The open and closed loop concept will help with this. And using a reward marker at the correct point can change an open loop to a closed loop process. I hope I am on the right track.