How to Learn Skills Faster

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 00:00:00
Introduction   00:00:31 Sponsors: AG1, LMNT & Waking
Up   00:06:28 Skill Acquisition: Mental &
Physical   00:08:40 Clarification About Cold, Heat &
Caffeine   00:12:45 Tool: How To Quickly Eliminate the
Side-Stitch ‘Cramp’ & Boost HRV Entrainment  
00:16:08 Physical Skills: Open-Loop Versus Closed-Loop  
00:18:50 Three Key Components To Any Skill   00:21:00
Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned
Behavior   00:23:30 Upper Motor Neurons for Deliberate
Movement & Learning   00:25:00 Lower Motor Neurons
Control Action Execution   00:25:26 What To Focus On
While Learning   00:27:10 The Reality of Skill Learning
& the 10,000 Hours Myth   00:28:30 Repetitions &
The Super Mario Effect: Error Signals vs. Error Signals +
Punishment   00:34:00 Learning To Win, Every
Time   00:39:26 Errors Solve the Problem of What To Focus
On While Trying to Learn Skills   00:43:00 Why Increasing
Baseline Levels of Dopamine Prior To Learning Is Bad  
00:44:40 The Framing Effect (& Protocol Defined)  
00:46:10 A Note & Warning To Coaches   00:48:30 What
To Do Immediately After Your Physical Skill Learning
Practice   00:53:48 Leveraging Uncertainty  
00:56:59 What to Pay Attention To While Striving To
Improve   01:04:45 Protocol Synthesis Part
One   01:07:10 Super-Slow-Motion Learning Training: Only
Useful After Some Proficiency Is Attained   01:11:06 How
To Move From Intermediate To Advanced Skill Execution Faster:
Metronomes   01:16:44 Increasing Speed Even If It Means
More Errors: Training Central Pattern Generators  
01:19:12 Integrated Learning: Leveraging Your Cerebellum
(“Mini-Brain”)   01:22:02 Protocol For Increasing Limb
Range of Motion, Immediately   01:28:30
Visualization/Mental Rehearsal: How To Do It Correctly  
01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week
Visualization (vs. Actual Training)   01:35:34 Imagining
Something Is Very Different Than Actually Experiencing
It   01:37:58 Cadence Training & Learning
“Carryover”   01:39:00 Ingestible Compounds That Support
Skill Learning: Motivation, Repetitions, Alpha-GPC  
01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time,
Sleep, Metronome, Visualization   01:46:20 Density
Training: Comparing Ultradian- & Non-Ultradian Training
Sessions   01:49:24 Cost-Free Ways to Support Us,
Sponsors & Alternate Channels, Closing Remarks  
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