How to Learn Skills Faster
from Huberman Lab
by Scicomm Media
Published: Mon May 17 2021
Show Notes
This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1 : https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
Introduction
Sponsors: AG1, LMNT & Waking Up
Skill Acquisition: Mental & Physical
Clarification About Cold, Heat & Caffeine
Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment
Physical Skills: Open-Loop Versus Closed-Loop
Three Key Components To Any Skill
Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior
Upper Motor Neurons for Deliberate Movement & Learning
Lower Motor Neurons Control Action Execution
What To Focus On While Learning
The Reality of Skill Learning & the 10,000 Hours Myth
Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment
Learning To Win, Every Time
Errors Solve the Problem of What To Focus On While Trying to Learn Skills
Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad
The Framing Effect (& Protocol Defined)
A Note & Warning To Coaches
What To Do Immediately After Your Physical Skill Learning Practice
Leveraging Uncertainty
What to Pay Attention To While Striving To Improve
Protocol Synthesis Part One
Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained
How To Move From Intermediate To Advanced Skill Execution Faster: Metronomes
Increasing Speed Even If It Means More Errors: Training Central Pattern Generators
Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)
Protocol For Increasing Limb Range of Motion, Immediately
Visualization/Mental Rehearsal: How To Do It Correctly
Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)
Imagining Something Is Very Different Than Actually Experiencing It
Cadence Training & Learning “Carryover”
Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC
Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization
Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions
Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks