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!

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Introduction

(00:00:29) Sponsors: AG1, LMNT, Waking Up

(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

Title Card Photo Credit: Mike Blabac

Disclaimer

How to Learn Faster by Using Failures, Movement & Balance

Episode description