How to Learn Skills Faster | Huberman Lab Podcast #20

Summary

• Techniques to learn skills faster include: reducing the variability of practice, getting feedback, practicing in a state of flow, and practicing in chunks
• The variability of practice refers to the amount of variation in the types of tasks being performed during practice, with lower variability leading to faster learning
• Feedback is important for identifying and correcting mistakes, and can be provided by a coach or through self-observation
• A state of flow, or a state of high focus and enjoyment, can facilitate faster learning
• Practice can be more effective when it is broken into chunks or smaller increments of time, rather than one long session
• Physical exercise can improve cognitive function and facilitate learning
• The spacing effect, or spacing out practice sessions over time, can improve retention of learned material
• Sleep is important for memory consolidation and learning
• Nutrition and hydration can impact cognitive function and learning
• Setting goals and tracking progress can help motivate and guide learning efforts.
• The last episode discussed the benefits of cooling the palms to improve athletic performance
• Both cooling the palms and heating up the body with exercise or sauna have separate benefits and should be done at different times
• Caffeine can either improve or hinder performance depending on caffeine adaptation
• It is important to distinguish between the protocols for improving performance and releasing growth hormone
• Today's episode will discuss the science of skill learning and techniques for accelerating learning, including mental visualization
• The pattern of mental visualization is important for effective skill learning
• The episode will provide simple takeaways for skill learning acceleration
• Central pattern generators (CPGs) are responsible for rhythmic movement
• Upper motor neurons control deliberate, unlearned movements or movements that are being learned
• Lower motor neurons control action execution by sending signals to muscles
• Sensory perception (e.g. auditory, visual, proprioception) should be focused on while learning a new skill
• When learning a new skill, it is important to pay attention to the outcome and focus on the most important elements of the task
• Visualization can be used to accelerate skill learning by engaging upper motor neurons
• Practice and repetition are important for skill learning and improvement
• The brain can form new connections and reorganize itself through neuroplasticity, which allows for learning and adaptation.
• Two groups of subjects were given different feedback while trying to program a cursor to move through a maze
• Group 1 was told "that did not work, please try again" while Group 2 was told "you just lost five points, please continue"
• Group 1 had a 68% success rate while Group 2 had a 52% success rate
• Group 1 made more attempts per unit time than Group 2
• An experiment called the "tube test" was also mentioned, involving mice or rats competing for a tube, with the winner having a higher chance of winning again and the loser having a higher chance of losing again
• These findings suggest that people are more motivated by progress and the opportunity to improve, rather than by avoiding losses
• A learning protocol is discussed that involves willingly participating in more repetitions of a skill, even if not successful at first, in order to learn faster.
• Repetitions are important for learning new skills
• Errors are important for neuroplasticity, which allows the brain to change and improve performance
• Continuing to engage in a skill at a high repetition rate allows for learning and improvement
• Errors activate brain areas that anchor attention and cue the brain that something needs to change
• Dopamine is involved in learning and is released when a skill is performed correctly
• Increasing dopamine levels before learning can reduce the signal to noise ratio and hinder learning
• It is important to have a clear understanding of the task and goal before beginning to learn a new skill
• The best way to learn a skill is to start with a high level of focus and gradually decrease the amount of attention needed to perform the skill correctly
• Good habits are important for learning a skill, but it is also important to make mistakes in order to cue the attentional system and allow for plasticity
• The amount of time needed for skill learning sessions will vary, but it is important to get as many repetitions as possible and pay attention to errors made
• Neurochemical rewards are generated from the successful performance of a movement, or the approximate successful performance
• After a skill learning session, it is important to do nothing for a short time to allow for the consolidation of the skill learning through the replay of the correct motor sequence backwards
• Visualization can be helpful for skill learning, but it is important to also physically practice the skill
• It is important to have a plan for skill learning and to practice regularly, but also to allow for breaks and variety in practice methods
• The nervous system is trying to eliminate errors and hone in on correct trajectories when learning a new skill
• Introducing periods of idle time after performing repetitions of a skill can facilitate deeper learning and more rapid skill acquisition
• After becoming familiar with a skill, it is beneficial to direct attention in very specific ways to accelerate learning further
• It is not necessary to pay attention to specific elements of a movement, as long as it is related to the motor behavior being performed
• Decreases in performance during subsequent training sessions are normal, but overall improvement is expected over time
• The importance of focusing attention on specific aspects of movement during skill learning
• The benefits of repeating a skill and allowing the brain to go idle after learning sessions
• The importance of breaking down skills into component parts and mastering them before moving on to other aspects
• The potential for super slow-motion training to be useful after some proficiency has been attained
• The importance of incorporating feedback and integrating it with the skill being learned
• The importance of sleep in the learning process
• The role of the reward process in governing plasticity during the learning process
• Using a metronome can help increase the number of repetitions in a given practice or sport, leading to increased output and speed
• There are devices available for swimmers and runners that use a metronome to set the cadence for strokes or footfalls
• Stroboscopic metronoming involves changing the speed of the visual environment to alter the perception of movement
• Setting a slightly faster metronome pace can increase the number of repetitions and lead to more errors and successes, which can help with neuroplasticity
• Attention should be focused on the metronome rather than the specific motor movement being performed
• This technique is most useful for those who are already at an intermediate or advanced level of proficiency in a skill.
• The cerebellum is a brain region known as the "mini brain"
• It is involved in movement and has many non-movement related functions
• It receives input from senses, particularly the eyes, and integrates information about pitch, yaw, and roll in movement and timing
• Motor skill learning involving timing occurs in the cerebellum
• A protocol for increasing limb range of motion involves actively imagining moving through a greater range of motion while at the limits of current range
• The cerebellum is involved in this process
• The protocol can be used to increase flexibility and range of motion immediately
• Visualization training can be helpful in skill learning and performance, but it is not as effective as actual physical training
• Visualization does not create the same internal environment as actual physical training
• Proprioceptive feedback (sense of movement and tension in muscles) is important for the sense of the experience and learning
• Cadence training (training with a consistent beat) can help with physical learning and improve "carryover" (ability to transfer skills learned in one context to another)
• Musical training can have many cognitive and physical benefits, including improved memory and coordination
• Skill learning and improvement involves changes in the brain and nervous system, including reorganization and increased efficiency of neural pathways
• It is important to challenge oneself and engage in varied practice to continue improving skills.
• The comments and feedback from listeners are used to shape the content and direction of future episodes.
• The sponsors mentioned at the beginning of each episode are important for supporting the production team.
• The speaker has a Patreon page where people can support the show at any level they choose.
• The speaker takes supplements and recommends Thorne supplements, which can be accessed with a 20% discount through a specific webpage.
• Thorne supplements are of high quality and accurately labeled.
• The speaker appreciates listener interest in neuroscience, physiology, and related tools.
• Today's episode discussed skill learning.
• The speaker encourages listeners to try the tools discussed and to provide feedback on their results.