Using Failures, Movement & Balance to Learn Faster
ฝัง
- เผยแพร่เมื่อ 2 มิ.ย. 2024
- In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science, and science-based practical tools. Thank you in advance for your questions and for your interest in science!
#HubermanLab
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Timestamps below.
00:00 Introduction
06:20 Nerves and Muscles
12:00 Exercise alone won’t change your brain
12:58 Behavior will change your brain
13:30 Remembering the wrong things
15:00 Behavior as the gate to plasticity
15:45 Types of Plasticity
17:32 Errors Not Flow Trigger Plasticity
21:30 Mechanisms of Plasticity
22:30 What to learn when you are young
23:50 Alignment of your brain maps: neuron sandwiches
26:00 Wearing Prisms On Your Face
29:10 The KEY Trigger Plasticity
32:20 Frustration Is the Feeling to Follow (Further into Learning)
33:10 Incremental Learning
35:30 Huberman Free Throws
38:50 Failure Specificity Triggers Specific Plastic Changes
40:20 Triggering Rapid, Massive Plasticity Made Possible
43:25 Addiction
45:25 An Example of Ultradian-Incremental Learning
49:42 Bad Events
51:55 Surprise!
52:00 Making Dopamine Work For You (Not The Other Way Around)
53:20 HOW to release dopamine
55:00 (Mental) Performance Enhancing Drugs
56:00 Timing Your Learning
57:36 (Chem)Trails of Neuroplasticity
58:57 The Three Key Levers To Accelerate Plasticity
59:15 Limbic Friction: Finding Clear, Calm and Focused
1:04:25 The First Question To Ask Yourself Before Learning
1:05:00 Balance
1:07:45 Cerebellum
1:10:00 Flow States Are Not The Path To Learning
1:11:18 Novelty and Instability Are Key
1:14:55 How to Arrive At Learning
1:15:45 The Other Reason Kids Learn Faster Than Adults
1:19:25 Learning French and Other Things Faster
1:22:00 Yoga versus Science
1:24:15 Closing Remarks
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
[Title Card Photo Credit: Mike Blabac www.blabacphoto.com/] - วิทยาศาสตร์และเทคโนโลยี
KEY TAKEAWAYS FROM EPISODE 7: Learn some motor movement. Inversion, handstand, free throws, drawing, dancing. With more emphasis on the activities that test the vestibular system as vestibular disturbances release all the neurochemicals that are vital for plasticity. The more you don't know how to do something, the more of an effect it will have. Avid gymnasts are comfortable upside down; they will get 0 plasticity from this. Make plenty of errors during your selected activity and DO NOT give up when it inevitably gets difficult. Frustration and uncomfortableness is a sign it's working, not a sign of personal weakness. Give yourself positive self-talk during said difficult learning session. Attaching dopamine to the frustrating event makes it easier, more enjoyable and will accelerate plasticity. He did not say this, but I'd imagine smiling occasionally during the difficult experience can help. Tell yourself that those errors are good for you.
Neural-plasticity is a state. This means that you can release the neurochemicals in the brain via vestibular disruption, and then immediately go learn something and have accelerated learning as a result (Ex: Standing on 1 foot for 10 minutes before learning French will not only improve your balance, but enhance your language practice afterwards). The vestibular disruption/motor learning is merely a catalyst that opens the gates for plasticity. Also, having a strong incentive to do something has been shown to have a dramatic effect in learning in adults. It is as dramatic as a childs learning provided the incentive is serious enough, such as being hungry. With adults, plasticity was shown to be more effective when you don't learn so much at once. Do smaller amounts of learning at a time.
Now, before ANY of this. You want to be in a state of alertness, but calm. If you are too tired/calm, he said maybe do some controlled hyperventilating to increase the alertness neuromodulator epinephrine. He did not say the "Wim Hof method" specifically, but this would be one way to do this. Coffee can also increase epinephrine. But the best way would be to be well rested. Now if you are too alert/stressed, do some calming breathing exercises. He recommended taking in 2 inhales consecutively and exhaling slowly.
When all of this is done, he recommends NSDR/Yoga Nidra for further accelerating learning and states of calm. In episode 6 he suggested walking, running, exercise, or sitting in your thoughts after a learning session to improve plasticity as well. Finally, get good rest the ensuing nights because this is where the neuroplasticity actually takes place.
"Plasticity is a state of the nervous system. It's not just geared towards the thing you're trying to learn. Motor movements are the most straightforward way to access states of plasticity, and that could be for the the sake of learning that specific motor movement, or the sake of accessing plasticity more generally."
BEST COMMENT and no one seems to have seen it - thank you for this awesome recap of some of the vital points, really appreciating this!
Dude I really appreciate this, may God bless you!
Big THANK YOU for this!
Man... thanks trully
Awesome recap man. I know it's a longshot, but have you maybe found some references to these claims? I really need them...
who else gets a boost of joy whenever this podcast has a new episode? :D
Me
You know you are progressing in your life when such videos bring joy
Me me me🙋♀️
Me, I now look forward to Monday mornings.
I do, I do!
“Frustration is the source of Accelerated Learning” Dr.A. Huberman.
Thank you for motivating me to go back to school and finish my program!
That's fantastic I plan on going back to school online and finishing my bachelor's degree in psychology ASAP :)
@@anantnigam1639you have a higher capacity for neuroplasticity being very young… yet the advice - based on the literature - still works for you, as Prof Huberman says
32:25 'If you're uncomfortable making errors, and you get frustrated easily, if you leverage that frustration toward drilling deeper into the endeavor, you are setting yourself up for a terrific set of plasticity mechanisms to engage.'
This made me rethink how I approach learning as someone past the age of 25! Incremental learning where it is then.
hey I am in your same situation and in want to learn and improve pls could u tell me what u did since u commented maybe it will. help me , thank you a lot
I get frustrated easily and this is why I give up on learning or doing anything. Everyone is saying you just need to start then you start and you get frustrated and feel awful and you don't come back it. Now knowing what's actually happening in the brain during this process I feel a lot more motivated to continue.
yes@@anantnigam1639
This is exactly how I've gotten better at golf. Go to the range, hit bad shot after bad shot, get frustrated, dig in and keep working, and finally make some progress.
@anantnigam1639 Yes! If you get frustrated learning something difficult, keep working! It's helping you learn.
This Guy Deserves a Noble Prize, Just changed the lives of thousands You can hear his passion in the Tone. Hes not selling anything and actually sharing cutting edge research that would take years to reach the public
Yes, I agree 100% ! Dr. Andrew Huberman is GREAT !
agreed 100% and he has a wonderful way of making it all make sense. He structures it like a degree program by building on the knowledge he's covered in other podcasts each time. he's got an easy voice to listen to as well. just a well rounded character, who I am so grateful to have found, and definitely spread the word about so some of my friends and family can learn this stuff too.
💯🔥
I agree. He absolutely is passionate about what he knows and wants to share for free...amazing!! I want to sit down with him and discuss so much!!! As I'm sure everyone does. :). Neuroplasticity is amazing.
Fully agree
My man shares a lifetime of knowledge he’s accrued along with tens of thousands of dollars worth of education ... all for the betterment of people. Thanks so much for that.
Its inspiring
if he's a stanford professor make that hundreds of thousands.
Hopefully TH-cam pays him better nowadays
I taught myself how to swim at age 60. It took 6 years, huge frustration and I'm still learning. I got smarter and finished a Masters degree. Now I'm finishing a PhD at 66. Everything Professor Huberman explains is spot on.
Stephen, you’re an inspiration. That’s amazing. Good luck on your dissertation!
Get itttttttttt 🔥
Omg, thank you for this. I am trying to relearn math, and I start and stp because I get discouraged. Thank you for sharing.
you are a true inspiration, Stephen!
All the best sir!
The fact that he does this for basically the betterment of any person that wants to learn is amazing. Whenever I have a conversations about any of these subjects, I always tell them about your podcast and contributions, thank you so much.
Definitely, I'd say more so.
I absolutely agree. I just found this podcast 2 weeks ago and I have listened to about 3 so far. I also, shared it with 4 people I work with. I am grateful for his time.
I appreciate that the podcast is kept in one color scheme (even the pen). It´s visually very calming.
What else did you expect from a good neuroscientist)
Time stamps of sponsors, thanks to them:
0:30 Headspace
1:40 Athletic Greens
3:12 madefor
4:14 Start of this episode
HAHAHAHAHAHAHAHAH 😂😂😂😂😂😂😂
😂🤣😭😅
Thanks to the sponsors and for time stamps I am curious about all of them especially made for
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Can you make me laugh too, please? 🙋🏼♀️
🤣
Protect this guy at ALL costs. Thanks Professor H!🙌👏🙏
yeah@@anantnigam1639
@@anantnigam1639 I see no reason why not, just everyone (15 or 100 years old) has to adapt these "tricks" to his own situation. PS Good luck with it!
I'm in my 5th year of medical school, and none of my professors, residents, or doctors had ever been able to deliver that much information on a single session.
You are great, Professor Huberman.
Thanks for your time and effort, I appreciate it. 🙏
It is wild that society and our school system often times teaches us to feel inferior when we make mistakes and errors within learning. Not only are you not getting dopamine from making mistakes but you are actually getting a feeling of shame, which leads to many people giving up and avoiding the feeling of “not being good at” something. Adults then have to unlearn how they were taught to “learn”. I cannot help but think how this world could benefit from establishing this understanding of learning at a young age. Imagine all the people that could tap into their full potential. Fantastic to hear the “growth mindset” from a scientifically rigorous perspective, with actual tools.
Shame is a hideous feeling and should never be placed on someone trying to better themselves. What I find most concerning is when a child is punished for pointing out the problems. I'm hopeful that the more papers that are published about this, the more it will be implemented, given how simple it is. That said, we've known that meditation has huge benefits to mental health, focus, learning, etc. and yet very few schools teach this practise. I think it's on us to take this information and pass it on, or do something with it. We could all be more proactive in building businesses and non profits that provide the tools and services that facilitate these changes, like teacher training that brings teachers up to speed with this information. I think this is why Andrew is giving the information away for free. He can't do everything and his strengths lie in finding the answers.
Sorry that you've had bad experiences. I'm a teacher and during our undergrad we have to take really intense courses about the psychology of learning. In Canada, we make sure to say to students, "It's okay to make mistakes", "how can we learn from this?", "what's another way or solution". We don't use red pen to put check marks and "x" beside a mistake.
Yes! freedom of natural movement is restricted when told to stand in line, sit and do not speak there is no room for errors the labors the muscles hold on tight to conform the structure. And therefore the shame rises when you can't be ture to your self image.
If you have not already watched a few Dr Jordan Peterson videos you definitely should. Sounds like he speaks greatly on what you've just described.
I left my career in teaching high school to become a psychotherapist and bring the exact message you posted in your comment to students, parents, abs educators. The grading system-its utility and our attitudes toward it-is a big problem. If We don’t value and encourage failure, we aren’t educating in the true sense and no learning is happening. Schooling is VERY different than learning!! And then we wonder why social emotional learning is all the rage now?! Wtf!! It’s easier to change how we do school than to change beliefs and attitudes that schooling IS learning. They aren’t the same thing!
I'm an Exercise Physiology/Biology undergrad and ophthalmic technician in the Air force, this podcast checks off so many boxes of my interests that I want Dr Huberman to adopt me.
If he doesn't end up adopting you I call 2nd dibs
Can I join the adoption list 😂
@@businessinteresi4923 Lmao ! Of course you can.
I’ll teach the boy 🦌
Add me please to the adoption list 😇
Can we all just appreciator the fact he speaks to the camera for over an hour and never really steps a foot wrong. This man is amazing in more ways than one.
I cannot believe this is free content. This is so insanely, crucially helpful to people, I’m BAFFLED its right here right next to cat videos. So many of these episodes have aggressively helped and impacted my life in just as many different aspects that I can’t list them. Thank you so much Andrew, this is invaluable content and I (we) appreciate you so fucking much thank you 🙏🏼
You should write a book ! Your presentation is a perfect combination of rigidly scientific information, pragmatic advice and rhetoric.
Tbh, his discussion of the subjects/materials are gonna be extremely hard to understand for most people not into science, but this man is just giving it in layman's term. The idea of explaining complicated subject to a simple, easy to understand and digest content is a mark of true genius and dedication in the field. You are truly a blessing Andrew, thank you for all your work 😊
As a student of science, I always felt that a very big reason of people not respecting science and scientists enough as much as they respect some movie stars etc. is because these researches are done in lab and published in journals. Frankly common people cannot understand these complicated information if it is not serving them a purpose in real life. You are just incredible where you actually bridge the gap between findings of scientific community and there applications in a common man's life. You are my role model. I wish, if I could become even half as good as you, I feel I will be able to serve people. I wish, I have an opportunity to actually work for you or work with you and I am firm believer that dreams do come true💕😊🤗
@@anantnigam1639I’m 15 they’ll work for everyone we just don’t need it as much i believe. Also we have both adult neuroplasticity and some younger neurowhatever so we can both decide what we learn and can learn quicker then older people, using these tricks will just make it quicker
I have Asperger's Syndrome and recently just started studying in college again after a long time of poor health. These podcasts are perfect for me. Not too heavy, not too light. The timing has been impeccable. Thanks Andrew, you're helping to move my life in the right direction.
same. i also have aspergers. i wish he did an episode dedicated to aspergers
How is it going? Still in College?
@@chiefyy999 yes, working towards a master's degree all going well
@@curucach5366 that's awesome to hear!! I wish you all the best on your academic journey going forward
Absolutely loving this podcast, please never stop bringing scientific information to the regular people.
Thank you. As long as people remain interested I will keep going (and Costello will snore through it all!)
I had stopped dancing thinking I was wasting time, distracting me from my studies, now I am more motivated to use dance as a tool to enhance my learning. I look forward to engaging in new and challenging moves! Thank you for taking the time to explain the neurological reason. I will now enjoy dance without feeling guilty!
And when you learn a new challenging skill you can use this experience to motivate yourself for new learning.
For me personally learning downhill skiing at 30 was a huge boost in confidence. Since then I embraced mindset of not being afraid to learn( cause I am "too old ") and it's only had positive influence on my life
Thats why im watching this too for dancing
What a wealth of information! I am 71 years old and I am happy it is not to late for my body to learn. 💖
Wow! getting more out of these than any of the stable self-help/psych books I’ve read. It might just be how I learn, but it sounds like every sentence is such a clear point of action to incorporate into your life. Uni lectures I’ve been to aren’t this dense with information. I’m very grateful for these 👍🏼
I have never taken notes on a podcast before. I barely took notes in school lol. Please keep this train going Doc!
I just finished the podcast but didn't took notes. I already forgot some interesting ideas😴😴
Could You please share?
I often find myself wanting to take notes and/or go back to previous episodes to make sure I don’t forget anything. I know it is easy to say but the next step is turning all this content into a book so we can keep referencing to it 🤗. That would be my standard gift to everyone in my life:)
He said he would release a book at some point
The humility in your approach is what allows you to speak to so many and actually have them hear you 🙏🏼 thank you Andrew
My PT guy introduced me to your podcasts....and I'm glad. I've always been very athletic but a year or so ago at age 59, they found a 5cm mass on my brain. Front right lobe. Doctor decided it was ADEM. Similar to MS but better because it shouldn't be recurring like MS. My left leg, arm and hand no longer worked and were very numb. So plasticity is what it's all about for me. Being athletic and active gave me the work ethic and mindset of working through failures over and over again. And yes, the failures motivated me. I like that I was naturally following the path you were talking about. Now I'm down to just the left hand not working right and being very numb. Between this episode about using failures and your talk with David Goggins "it's the stick that keeps pushing us"...I'm all the more motivated to keep trying things I don't want to, and getting the benefit of failing at them. Thank you. Patricia
Seriously Dr. Huberman. Your work must NEVER stop; You’d be letting down a huge, and dedicated audience if you did. Thank you so much for this.
Been doing this every Monday! Dr. Huberman is nothing but a positive influence, hands down! It's like coming to a class, these viewers and people in the comments are my classmates and, of course, we all celebrate our Professor, Dr. Huberman! Plus the neat description is the outline of the discussion for this session! Sweet!!!
Right?! 🖤❤️🖤❤️🖤
“Sweet” was unnecessary.
But yeah I agree. I’m super appreciative of what he does.
This podcast has become my go to place for a lot of areas. I am listening to this with so much passion for my brain injured child of 10 with CP moderate. I cannot express how this info is valuable to what I work with him for motor and other area to teach his brain. Thank you
You’re doing noble work sir .
I’ve changed my life slowly over the past 5 years and reinvented every aspect of it.
listening to this in hindsight is confirmation for all of the pain,failure, and growth i have experienced over these past five years. Every second of this podcast hit like a ton of bricks .
I am grateful for the process of learning and that I can continue to learn throughout the remainder of my life .
My mindset about frustration, doing tasks that challenge, has changed thanks to you. I will seek more frustration during my yoga practice instead of going to the easy stuff and after I will study something challenging. You, Mr. Brilliant Stunning Professor are a delight and a life changer for me. Every single podcast thus far has moved the dial in my life. Thank you.
Listening to this with my mouth wide open. This is the type of quality, scientifically proved information, which basically can make us better without taking anything (drugs, meds, etc) is incredible. And it’s all for free for all of us in English that even not native speaker can grasp and underhand. Amazing. Thank you so much Professor Andrew Huberman! ❤️🙌🏽
Andrew, these time index chapter locations are a great way to help return to a section of the lecture to help improve knowledge. GREAT WORK!
Managing post concussion syndrome, and I am so thankful to have found this channel. I appreciate this accessibility to learning, and appreciate your attention to detail, your way of being knowledgeable, informative, and articulating in a way that I can follow. Thank you so much Dr. Huberman!
So good when there is no host who is interrupting Dr Andrew
yeah i feel frustrated every time a host is interrupting dr. huberman and he has to stop what he is trying to say and sometimes have to go to another topic entirely.
@@brittneytan220 yeah, but Dr Huberman have patience with them
@@alish1885 Yeah... But we don't! ;)
Except Rich Roll. He let Dr. Huberman steer the discussion. Thank you, RR, for introducing me to Dr. H
@@elenavalentino3889 Same here. Rich Roll was superb. He may stay ;)
Thank you, Dr. Huberman.
It is simply astonishing this kind of information is available for free at a tap of our fingers.
At 26 I've only just started noticing that I don't quite play with information at the same speed as I used to. I equated it to lack of proper sleep, diet, exercise, etc. But now, hearing the biological cards given to me by father time places limitation cages on me that I'm excited to RATTLE the SHIT out of. Thank you Mr. Huberman, I've been slowly ingesting your videos these past few weeks. High quality stuff. These will help force me into absurd states and catapult me into absurd heights. Your effort is monumental for the youth who WANT THINGS.
Thank you for this episode, the fact that we can type in what we want to learn in our hand portals, and we have qualified individuals like yourself that take their time to share this valuable information is just priceless. Again, thank you.
The quality of information given in this podcast is just incredible. I am so grateful for having the possibility to learn so many things that can help myself to make my life better. If I think that all of this is made available by Prof. Huberman for free I am even more grateful.
Thank you Professor, I will never miss an episode.
Just turned 26 - this is a real gift here prof; armed with this I'll continue to master and unlock new skills as a young man. Glad I stumbled across your work, many thanks 🙏✊
Wow! Thank you so much for the yoga versus science shout out! I really appreciated you bringing this up at the end of the episode. I have been listening to your podcast for about a month but not in order. I just recently decided to start from the beginning and after every episode I can’t help but smile at the extraordinary parallels of what you discuss and the very specific and similar lessons in yoga texts.
It was on my mind so much that I left a comment tonight about it in episode 6. As though right in cue, you happen to address it here in this episode, even though it’s from a year ago!
Thank you again and always for this extraordinary work you do and sharing it as a tremendous gift to all of us. I am endlessly grateful.
I just had a synchronicity too 😁
High contingency for learning. Watching this as a study for a Tibetan language final exam. Huberman really hit a few points to help and explain some things about my struggling 40 something year young brain. I learned Mandarin while in China and was much further along, because I needed that change in my brain to eat, survive, work, live, function. This language is being studied in the comfort of my room in the US and don't need it like I did Mandarin. I need to go take some jumps on the mountain bike before my 90 minute study sessions. This episode is so applicable to so many things in our lives and actions.
Hearing Andrew talk is like one of my buddies explaining to me about how the brain works. He breaks everything down well. THANK YOU!
I spent most of my childhood and adolescence avoiding learning because I couldn't handle the frustation of not performing perfectly on the firsts attempts. I'm so grateful to you for sharing these valuable insights, they serve as a guide and motivation to keep with great diligence the work of unlocking our potential.
@Hep Yousef damn it's so counterproductive.
I'll NEVER look at Failure the same way again! You've given me ways to understand my behavior and use the chemicals in my brain effectively., changing how I experience my emotions to how successfully I address each day and my goals. Thank You from the bottom of my heart!
I train maintenance technicians at my company in electrical troubleshooting. One of them was getting really frustrated and their head was "hurting." I explained to him that that is literally what has to happen in order to learn. That the struggle and the failure is how the brain makes the new connections. Thanks for validating that! 🙂
This is the only podcast I listen to where I sit down with a note taking app and actively listen, pause and take notes. The information density of these 90 minutes are completely insane - I love it!
@@anantnigam1639if you are consciously doing these things, you are in the best position.
Since you asked the question, i suppose you haven't watched the video entirely. Take time and take notes.
Best of Luck.
NEED that app please
I love how these episodes literally go on for the duration of what he calls a 90 minute learning bout #optimalpodcasting
nice catch, there's no way that's an accident, must be why it's so easy to watch these from beginning to end
This is by far on eof the best uses of my time so far.. So much useful information crammed in so little time so lucidly. This lecture here is great service to all humanity. Thank you Professor. 🙏
Please do that video on youth and learning in youth - especially on how learning changes as our prefrontal cortex is going through the process of development in our late teens, to early 20s, to mid-20s. How can we ensure we are setting ourselves up to be lifelong learners in our 20s? THANK YOU! I love this channel so much. It has helped me tremendously through undergrad. ❤
00:00:00: Introduction
00:06:20: Nerves and Muscles
00:12:00: Exercise alone won’t change your brain
00:12:58: Behavior will change your brain
00:13:30: Remembering the wrong things
00:15:00: Behavior as the gate to plasticity
00:15:45: Types of Plasticity
00:17:32: Errors Not Flow Trigger Plasticity
00:21:30: Mechanisms of Plasticity
00:22:30: What to learn when you are young
00:23:50: Alignment of your brain maps: neuron sandwiches
00:26:00: Wearing Prisms On Your Face
00:29:10: The KEY Trigger Plasticity
00:32:20: Frustration Is the Feeling to Follow (Further into Learning)
00:33:10: Incremental Learning
00:35:30: Huberman Free Throws
00:38:50: Failure Specificity Triggers Specific Plastic Changes
00:40:20: Triggering Rapid, Massive Plasticity Made Possible
00:43:25: Addiction
00:45:25: An Example of Ultradian-Incremental Learning
00:49:42: Bad Events
00:51:55: Surprise!
00:52:00: Making Dopamine Work For You (Not The Other Way Around)
00:53:20: HOW to release dopamine
00:55:00: (Mental) Performance Enhancing Drugs
00:56:00: Timing Your Learning
00:57:36: (Chem)Trails of Neuroplasticity
00:58:57: The Three Key Levers To Accelerate Plasticity
00:59:15: Limbic Friction: Finding Clear, Calm and Focused
01:04:25: The First Question To Ask Yourself Before Learning
01:05:00: Balance
01:07:45: Cerebellum
01:10:00: Flow States Are Not The Path To Learning
01:11:18: Novelty and Instability Are Key
01:14:55: How to Arrive At Learning
01:15:45: The Other Reason Kids Learn Faster Than Adults
01:19:25: Learning French and Other Things Faster
01:22:00: Yoga versus Science
01:32:00: Closing Remarks
👌
💪🏻👍🏻
Thank you!!! 👏🙌🖤❤️🖤
So helpful for taking notes. 💛 Thank you.
Thank you
Dr. Huberman is exceptional describing what he knows, was instantly hooked from start to finish. What a great teacher.
I'd love to hear an in depth account of your approach to learning, Dr Huberman. How you maintain the drive and motivation to continue to read as much information as you get your hands on. Do you have use context broadening or any other techniques at the beginning or throughout the process?
Thank you for all your hard work.
As a yogi with scientific background, I very much appreciate your comments about the need to bridge the gap between those ancient, immensly powerful tools and the thorough approach of modern science for finding explanations and underlying mechanisms. I often see a certain air of disdain between people leaning towards one or the other lens of viewing things, as you put it and it saddens me because to me, they go hand in hand and are just different approaches to deepen my understanding of nature. For a scientist to dismiss ancient, tried and true practices just because they haven't been thoroughly studied scientifically yet is as narrow a mindset as the one of a yogi who refuses to acknowledge the benefits of modern medicine or the likes.
While I'm already commenting: Thanks again for all the amazing information you put out there for free in an easily digestible way. I've already successfully corrected my circadian rythm a bit, utilizing the insights gained from your lectures about light and temperature and I've started implementing steps to improve my focus and neuroplasticity. I can't wait to see what other useful information you've got in store for me!
I'm a breakdancer that's stopped learning new moves and practicing due to corona/lack of available places. This is amping me up to learn everything on the opposite side!
29:15 - the signals that trigger plasticity is the making of errors
31:00 - humans don't like feelings of error. Those who do, do well in situations involved in. those who don't tend to generally not do well
32:30 - leverage frustration in errors for drilling deeper, better plasticity. Walkway, and plasticity towards what happens *after leaving*
34:00 - incremental shifts in plasticity at a time to stack plasticity for adults
35:00- Small bouts of learning with small increments of data for adults
38:58 - small increments of intense learning to know what the errors to fix. Too large a session, harder to find with more error variety
40:00 - 7 to 20 minutes of intense focus to stimulate plasticity (like instrument)
41:22 - serious incentive for plasticity can affect dramatic levels of plasticity
51:57 - learn to attach dopamine in a subjective way towards errors made. Failing repeatedly, as well as telling ourselves these failure are good, can accelerate plasticity
1:11:00 - more novel the experience with instability towards vestibular motor commands, more plasticity and learning. Failures, errors, and relationship to gravity enhance plasticity with increased novelity
1:15:00 - How to arrive at learning: appropriate level of autonomic arousal for learning, clear and focused best but don't worry about being all the way there, make errors, and vestibular learning
Thank you for posting this!
Ps. My god, thank you Dr. Andrew - I needed to hear this enormous amount critical content.
I know I’ve said that I’ve had trouble with motivation in some areas and it’s been mind baffling for me ( because, I’m able to motivate myself even when it’s unpleasant for me like: routine cold water and heat exposures, my invention interesting yoga practice regimes, and being able to apply both intermittent fasting and 5-7-14 day fasts.
Jesus, the fact that we/I can access more motivation = dopamine when we use new motor movements. I can’t believe that we can explore various amounts of movements across that alter various dimensions to cultivate a higher states of learning via the vestibular motor system - and how it deploys the capacity to develop more Neuroplasticity.
It’s really great to listen and to hear you ( thank you for teaching so much here - to all of our benefit ) regarding how we can access new portals that can use behavioral changes. The altering our perspective via varying the mechanism of changing our body’s orientation by using the lymphatic system and how we use can use balance, the shift of our orientation in space with regard to balance and the deliberate change of our own physicality in relation to our movement and altering our physicality within spacial dimensions. The activation of “surprise” as a way to improve our/my capacity to learn is really exciting.
It’s wonderful that your intertwining the relationship between neuroscience and practical skills is really so very valuable.
I love the fact that you’ve explained how so many zero cost techniques are valid ways to deliberately improve our health and well-being.
Your reference to yoga Indra, yogic breathing ( especially the audible sigh ) techniques, the use of our eyes tethered to panoramic and focused gazing, and the practice od new postures including being awkward in handstands, and balancing postures can improve our capacity to learn.
It’s also very helpful to have you boil all this down - and cultivate an accessible and valid scientific language that validates the particulars of what can work to help us - be sharper, more motivated, and able to understand the many tools, skills, and supplements that can help!
It’s absolutely relevant, very interesting, truly educational, and such a privilege to learn from your own perspective.
I can’t wait to Re-listen. I always Re-listen to every-single-one of your episodes here. This library that you’ve been cultivating into fruition is such an incredible gift to everyone here. It’s a profoundly impactful game changer - that’s offering both new facts while validating so many old world rituals ( your reference to mid evil times and how adults knew to toss their kids in the ice cold river as a way to solidify lessons was great ) -
Wow, what a powerful contribution Dr. Andrew Hub. i/we appreciate you so very much!!!!
Hope your lectures were inspiring for you and your audience.
I can’t wait to see you at a “live” interactive talk - here on the East Coast, sooOoon!
Hip hip hooray … your a rare person and an extremely generous professional! Take that in! It’s true.
🤪
I am speechless at this info.
There are times during the podcast that I stop the podcast and realise that I was doing this subconsciously the other time only this times this man is telling about the actual reasons for them. Great respect for you sir!
I'm 19 and i'm very interested in your lectures. I started making sleep and eating schedules because of this channel and lot of stuff that you spoke about focus, is really helping me go through the school.
Keep up the good work!
This is the best content on TH-cam. Understanding how our brains work brings us closer to understanding what it means to be human.
I am going to turn 23 in july 24. I am grateful for accessing this knowledge at this age. It feels like i have got some great power, that could make me do anything. You are the best thing that has ever happened to me. thanks Andrew Huberman.
I have been used this podcast to learn English and why not, SCIENCE, and now I have in my amazon wishlist books from Matt Walker, Psichology, Muscles(Brad Schoenfeld) and Neurology. Andrew Huberman changed the way I see my brain.
Best Regards from Málaga/Spain.
the moment this podcast started my quality of life improved instantly, partly because my sleep is now 10 times better but partly cause i get a high watching these
This podcast is quite literally my favorite part of Mondays now. All the information in here is SO important and useful!
I am very grateful for your youtube channel. I am very interested in learning how to best assist my two sons who have autism. When they were first diagnosed in early childhood I was told they would never really speak and I am proud to say they do. They still struggle and have dyslexia and other comorbid issues but I was unrelenting in doing every method under the sun. I also do a lot of breathing exercises with them to help them with their anxiety. Your podcasts have contributed a lot of insight to me as a mother. Thank you!
Listening to this before going to my bouldering session, helped me perform better and enjoy it a lot more. Every time I couldn't solve a problem, I just told myself that it was a great learning experience. So cool!
I can’t believe this information is free!🙏🏻
I'm an older dude and a musician, we call it chunking when learning parts in short segments at a time. This works for sure. Thanks, these episodes have been very good. BTW Iced in over in Huntsville Al. airport the stress breathing is working...
Most of the TED TALKS I listened on the Neuroplasticity gave incomplete/false information. Thank you so much Andrew for giving this solid research based knowledge to us and making these complex concepts easy to understand.
I can't even tell you Andrew, how grateful I am for your teaching. I am here for it! Thank you!
This was my favorite so far. My oldest is an overthinker and has the idea that she can prepare enough to avoid any error. On a walk I was telling her that I learned late in life that the fastest way to learn is by making mistakes. Unfortunately, due to cultural or family expectations we tend to associate making mistakes with being less than, or not good enough or dumb. For some people that level of shame is intolerable to the point that it hinders them from ever trying anything new or difficult.
I also think it's invaluable to understand that small increaments of time doing something very difficult goes a long way. Rather than the all in all the time mentality that I think a lot of people have about learning something new. Great content as always!
A stand out experience for me at school was when learning times tables, teacher goes "7x6?" and a friend said 48. "NOoooo, 7 times 6 is 42!!!". Could never forget that totally out of balance reaction -- and it made me realise the act of correcting mistakes is WAY more memorable and seems to stick with you longer . It's good for short hand, (but in the case of that one) not always super necessary. There's also a whole field in Information Science called [quantum] error correction, which may be at the heart of anything we learn (and especially english language e.g. compared to the more basic/older ones like greek).
@@Earzone63 I tried reading the concept of quantum error correction but I think it is way over my head 🙃. But I do think those instances of overcorrection tend to come from people who haven't particularly struggled to understand a certain concept therefore lack empathy and patience for the student (it could also be that the teacher was having a bad day 😄). I think you are right, it can be helpful short term as long as it does not cause the child an aversion to learning altogether or cause performance anxiety as a result. I think that maybe because we have less control of the circumstances, the material and the person teaching. Identifiying the discomfort and associating with a something positive ( subjective dopamin reward) such as I am getting closer to my goal, instead of I suck at this. Should be our approach to learning new things. But a lot of us are not taught this as children.
@@marthahorton5350 that’s so true that growth mindset rather than a fixed one is very healthy, and will serve someone more in life, even if someone started off with a ‘natural talent’. Haha Quantum Error Correction is just what i’ve condensed and picked out from the field as the critical piece needed for quantum computing to work, but certainly no expert. (It maybe the case that there are ‘qubits’ at micro tubal sites in the brain which could partly explain consciousness ...or why recalling something can be elusive in the moment but is easily retrievable again after a few dozen seconds) - but it might be a while until we see a cross-over with neuroscience research. Interesting stuff though!
@@Earzone63 Unfortunately I'm not very computing or mathematically inclined 🙂 I would like to have that kind of mind. I do believe that understanding what can improve our error predictions, error correction and information retrival can make a huge difference in our lives and our field of work. Finding out qn approach or methodology that makes sense is crucial. In my field we have a long way to go to develop error prevention and correction protocols, as well as growth mindest education, mainly because nursing is still being done by human beings and the capacity for data retention is lower and the capacity for error is exponentially higher under stress and long hours of work. But as you said, maybe neuroscience, computing and humanity might find the right collaboration someday. Thanks for the reply 🙂
@@marthahorton5350 very interesting perspective and we all deeply appreciate the work of nurses especially now, once there is a robust way to composite and exchange healthcare data in a privacy-centric way certainly a couple of those computing folks owe it to develop info systems than can augment the role of workers in your field, to reduce the cognitive burden / load . Best wishes to you your kids and everything that u do :)
One of the most easy on the ears podcast voice
Finally watching this one! There are a bunch of earlier episodes I missed but would be helpful to check out. I love seeing the transition from how comfortable you are after 100 episodes and the earnest unsureness of some of the first episodes. Adorable and loving these! 🤘🏻🖤
Being told this information, in a detailed way is extremely helpful and comforting. The notion that I can still learn and grow academically, albeit in a smaller volume; brings me a sense of comfort. It makes sense that in my late 20's, I won't be able to absorb information as well as I did when I was still in high school.
However, even in school, you're spending an hour learning a subject, and then learning another subject for an hour; back to back until the school day is over. As an adult that sounds unreasonable and exhausting. My mind would not be able to properly focus on all that, when I have other responsibilities to care for.
You have to know I just started this podcast outside at -15 below in MN , standing for 10 mins looking next to the Sun for my daily light therapy! I’ve been practicing about 3 wks now! What a difference!!! I’m an adamant follower of your work! Thank you so much !
Please do a lesson on youth learning!! I’m a High School teacher who teaches Personal Growth and that would be SO helpful!! This podcast was amazing, thank you! I’m going to apply these strategies tonight during my study/learning session :)
Did you find anything on the topic you requested? :D
I have listened to several podcasts and found them wonderful! I post links and talk about them in social setting whenever I can link a conversation. A thought to describe several idea that have closeted is how we approach, parise, and encourage a 2 yr old to walk. Do parents tell the child "you suck!" Not that I have heard. Parents smile, laugh, encourage the child who falls down time after time to try again. WOW if we as adults did this with our children all the way to adulthood, we would be using so many of the tequnics you have described. As a TBI survivor one of my greatest disappointments was being told by my neurologist " I am going to teach you coping skills to help you manage where you have lost skills and relearn skills." I want to believe he truly wanted to but did not have a path to teach. I listen to these podcasts and find actual things I can do to. Thank you! It has been almost 20 yrs with the constant warning riding my mind that as I age I will start to present with Alzheimer's and just steadily degrade. At 58 I strive to push it away. Walking through life thinking there is nothing you can do to slow or mitigate this damage is soul breaking. Again thank you for giving me hope .
This was SO good !
As I was listening - I got flash backs to my early childhood - how I was punished for not doing things perfectly- I was expected to get things right the first time. And when I didn’t, there was lots of yelling & shouting & hitting & threats of being sent away!! - I developed such a state of anxiety, my body temperature was always very cold, & I couldn’t do my daily poop ! My parent told me it was my fault bc I was too scared to eat fruit. - I think it’s because I was in a state of constriction for most of the day.
> When I went to school, I was scared even further by adults who yelled & hit me if I made a mistake; and so it interfered w. my ability to learn & grow. > I spent my life repeating that experience- by default recycle.
> Today I am retraining myself & allowing for mistakes & awkward phases of learning. It’s a great challenge to my ego ; but that’s ok.
So glad I found this channel ! 👋
Thanks for inviting listener questions Andrew! 🙏🏻 As a lifelong martial artist, I've encountered many teachers who use fear/intimidation as a teaching method. 🥋 How does this affect neuroplasticity? 🧠
I would like to know that to :)
How does the brain of an ex-heroin addict works? The maturity process of the brain 🧠 can it be interrupted by the use of heavy drugs like cocaine, heroine etc?
I would LOVE to know this too - and more broadly, how does fear affect neuroplacticity as a whole?
I still carry the memory of a teacher who said this to me. I can't recall what I was supposed to be learning, but I'll never forget the moment she subjected me to this "teaching" method.
Are you the brother of Oliver enkamp?
Great job Prof Huberman!! Transformation of educational system needs to happen!! This is the type of stuff I wished I learned in school.
I'm a 50+ year old man, and I love learning. When I was in school, I hated it.
You help set my day for success with useful tools I can use right away and because you explain how we function, I stopped blaming myself and thinking I'm weak, but instead just make better decisions, based on understanding how we function as a species. Thank you, You're The Man, Huberman.
I am studying to sit the medical school exam at 38 and I have been smashing Prof. Huberman's podcasts to help understand how to "learn" better, and this has hit so well!! I cannot in any way shape or form thank this man as much as he deserves for sharing these insights to help the general public. I can't wait to introduce my daughter to this podcast. I don't know if this any use, but I am in Australia, so will be sitting the GAMSAT for the first time in September 2023
How did it go?
I listen to you everyday before sleeping. Mr. Huberman you are an asset for people everywhere!
So cool! I find myself looking forward to Mondays since you started these podcasts! Thanks for the fascinating content :)
Thank you so much for this episode. This episode gave me the know how this week at work to JUMP right into a new Data Analytic system at work. Most of the time I would proscratinate and judge the Change. But this show has been remarkable allowing me to stay engage and not approach the change as a chore. Many thanks brother.
You're transforming lives! Knowing the mechanisms from the lenses of neuroscience is very helpful! Thank you very much for the kind help! love, wishes and respect from India!
By instructing on mechanisms you are making fishers of men, so to speak, who can take the information and apply it as a means to self-reliance, adapting & adjusting the information according to each of our own individual needs & circumstances. Thank you so much, this information is life changing, and teachers like you are so important.
I have been telling my piano students to embrace mistakes as part of the learning process. I love how you explained why this true! And also why extreme anxiety is not the goal, but to bring your state to an appropriate level of frustration while embracing the experience as a step in the right direction. The dopamine + adrenalin connection for plasticity! Thanks!
I appreciate your speculations connecting learning to the movements that kids do. I would love to hear more about the differences between how kids VS adults learn, as it seems a critical thing to help our schools improve the learning environment for both young students and teachers.
I’m 42 and I’ve found that I’m learning better now than in my 20s because I picked up learning hacks, developed discipline and understand how to keep my mind sharp. (Exercise, eating/sleeping well, following my curiosity to seek new subjects and applying what I learn)
So there’s a give and take as you get older.
So the material as presented could make one feel hopeless that it’s downhill after say 30 but determination can trump a lot of the odds. Just throwing it out there
Hey Andrew! If I were at a time in my life when I could, I would show up on your doorstep and demand to do research in your lab. (Real threat! I did my postdoctoral research in neuroscience at Penn.) I am absolutely fascinated by your work and the implications, am reading your primary literature, and I deeply appreciate these videos translating it into popular science. I've been taking notes and doing all the things, and I'm sleeping better and feeling better than I have in years. I've always had problems with depression and have protocols to deal with it, and adding your sleep schedule protocols has improved it immensely. I cannot believe what a difference your work and outreach have made in my life. Thank you, thank you, thank you.
So happy to see Doc Hubermans channel on the cusp of 100k subs already! It's more than doubled in the last few weeks and it's so well deserved. This podcast is so valuable.
I am 17 currently this year and I am proud of myself for showing this curiosity and interest for listening to this podcast
that's sad
This has been really helpful, I'm from Colombia, 23 years old, starting Medicine this upcoming month, and your video has been a huge motivation. I was really scared because don't want to feel behind, thank you so much for bringing this awsome channel to us.
Thank you Dr. Huberman. You are helping people who have become helpless after reading selfhelpbooks.❤️🙏selfhelpchampion
"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed." - Michael Jordan
Isn't shooting a ball an closed loop task?
Thank you, mr. Huberman for what you are doing! It has a really huge impact on me and the way I want to live. Every episode of this podcast foster my hunger for knowledge more and more. As your expression - you are a beautiful human being, and you are also an example of the true direction of the world and society has to move.
Came across this at a point where I'm studying for my MD final exams..and couldn't have been more grateful for it! Truly genius!