How to Learn Faster by Using Failures, Movement & Balance | Huberman Lab Essentials
Andrew Huberman | Topics: neuroplasticity, learning strategies, mental health, brain health, performance
Video’s main points
- Understand that neuroplasticity allows us to change our nervous systems through specific actions.
- Errors in our performing tasks signal to the brain that adjustments need to be made, initiating a process for improvement.
- Adult learning benefits from incremental errors, as smaller mistakes can lead to better brain adaptability.
- Heightened motivation or urgency can enhance the rate of learning and plasticity in adults.
- Utilizing techniques like vestibular exercises can open pathways to improved brain function and learning.
Understanding Neuroplasticity
Neuroplasticity refers to the brain’s ability to reorganize itself by forming new neural connections throughout life. This capability is vital for learning and adaptation. Unlike many other species, humans can actively change their nervous system through deliberate actions. Movement and balance are key tools in this process.
The Importance of Making Errors
Making errors is critical for signaling the brain to change. Whenever you attempt to learn a new skill and encounter challenges, you’re not merely failing; you’re setting the stage for growth. Each misstep releases important neurochemicals such as epinephrine and acetylcholine, which prompt your nervous system to make necessary adjustments. Rather than feeling frustrated, learners should view errors as opportunities for development.
Engaging in Incremental Learning
As adults, we often struggle with the willingness to make errors. Adult brains typically require a different approach to learning. Engaging in smaller, focused learning sessions where you can intentionally make and learn from mistakes is essential. Instead of overwhelming yourself with vast amounts of information, focus on smaller segments of learning. This approach encourages better efficiency and adaptability in your learning processes.
Creating a Sense of Urgency
Motivation plays a crucial role in the process of plasticity. If a task or the learning material feels urgent—like learning a language to improve a relationship—the brain prioritizes and accelerates the plasticity process. Recognizing the reasons behind your learning goals and attaching significance to them can enhance the effectiveness of your learning strategies.
Utilizing Vestibular Exercises
Incorporating vestibular exercises into your learning routine can significantly boost your brain’s adaptability. Balance exercises help recalibrate your sensory experiences and can stimulate the brain areas associated with learning and memory. Techniques such as spinning or moving your head at various angles while performing other tasks can elicit strong neurochemical responses and enhance learning.
Achieving Optimal Arousal Levels
Before embarking on any learning endeavors, assess your state of autonomic arousal. Are you too alert or too fatigued? Ideally, achieving a balance where you feel clear and focused is optimal for engaging in effective learning. Recognizing your personal energy cycles can help determine the best times for intensive learning sessions. Use techniques like double inhalation to manage stress if you’re overly anxious, and if you’re tired, consider ways to energize yourself.
Final Thoughts on Neuroplasticity
By strategically applying the principles of neuroplasticity, you can shape your brain’s capabilities and enhance learning efficiency. Embrace the process, especially the errors along the way, and remember that each mistake is a step toward mastery. The goal is to keep engaging with challenging material, maintain motivation, and use effective techniques to encourage brain adaptability.
Actionable Steps for Better Learning
- Embrace Making Errors: See errors as necessary steps towards improvement.
- Learn in Small Increments: Break learning into smaller tasks to enhance retention and adaptability.
- Boost Motivation: Connect your learning tasks to urgent personal goals to enhance plasticity.
- Practice Balance: Incorporate vestibular activities to stimulate brain regions responsible for learning.
- Manage Your Energy: Recognize your state of arousal to optimize learning at peak times.
