May 17, 2021 • 1hr 47min

How to Learn Skills Faster

Huberman Lab

In this episode, Dr. Andrew Huberman discusses the science of skill learning, focusing on how to optimize the acquisition of physical and motor skills. He covers the neurobiology underlying skill learning, common misconceptions, and evidence-based protocols to accelerate the learning process. The episode provides actionable information on how to structure practice sessions, leverage errors and repetition, use visualization effectively, and employ tools like metronomes to enhance skill development.

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Key Takeaways

Errors are crucial for skill learning - Making errors opens up the brain for plasticity and allows for faster learning. Aim to generate many repetitions and errors during practice sessions.
Focus on maximum repetitions per unit time - The key to accelerating skill acquisition is performing as many repetitions as possible in a given practice session, even if many are errors.
Use "idle time" after practice - Taking 5-10 minutes of quiet rest immediately after skill practice allows the brain to replay and consolidate motor sequences.
Visualization can supplement physical practice - Mental rehearsal activates similar brain areas as physical practice and can improve performance, though not as much as actual physical training.
Metronomes can enhance learning - Using a metronome to pace repetitions slightly faster than comfortable can increase repetitions and errors, accelerating skill acquisition.
Expand visual field to increase flexibility - Moving your eyes to the far periphery before stretching can increase range of motion by 5-15 degrees by leveraging cerebellar function.

Introduction

In this episode, Dr. Andrew Huberman discusses the science of skill learning, focusing on how to optimize the acquisition of physical and motor skills. He covers the neurobiology underlying skill learning, common misconceptions, and evidence-based protocols to accelerate the learning process. The episode provides actionable information on how to structure practice sessions, leverage errors and repetition, use visualization effectively, and employ tools like metronomes to enhance skill development.

Topics Discussed

Types of Skills and Components of Skill Learning (16:08)

Dr. Huberman begins by distinguishing between two types of skills:

Open-loop skills - Skills where you perform an action and then get feedback, like throwing darts
Closed-loop skills - Skills with continuous feedback during performance, like swimming or running

He then outlines the three key components involved in any skill:

Sensory perception - What you're paying attention to visually, auditorily, etc.
Movements - The actual physical movements being performed
Proprioception - Awareness of where your body parts are in space

Understanding these components helps frame how to approach skill learning optimally.

Neural Pathways for Movement (21:00)

Dr. Huberman explains the three main neural pathways controlling movement:

Central Pattern Generators (CPGs) - Control rhythmic, learned behaviors
Upper Motor Neurons - Control deliberate movements and are involved in learning new skills
Lower Motor Neurons - Execute the actual muscle contractions

This framework helps understand how the brain and body coordinate to perform and learn new movements.

The Reality of Skill Learning and the Error Signal (27:10)

Dr. Huberman dispels common myths about skill acquisition:

The "10,000 hour rule" is not scientifically accurate
Instant skill acquisition (as portrayed in movies) is not possible

He emphasizes that the key to skill learning is maximizing repetitions and embracing errors. Errors generate important signals in the brain that open up opportunities for plasticity and learning.

Dr. Huberman discusses an experiment called the "Super Mario Effect" which showed that framing errors positively (as learning opportunities rather than failures) led to more attempts and faster learning.

What to Focus On While Learning (39:26)

A key question in skill learning is what to focus attention on. Dr. Huberman explains that:

Errors naturally direct attention to what needs to change
It's beneficial to focus on one aspect of the movement/skill at a time
What you focus on matters less than maintaining consistent focus on something

He advises aiming for maximum repetitions, even with errors, to accelerate learning.

Post-Practice Protocol for Consolidation (48:30)

Dr. Huberman describes an important protocol to use immediately after skill practice:

Take 5-10 minutes of quiet rest with eyes closed
Avoid bringing in new sensory information (no phone, talking, etc.)
This allows the brain to replay motor sequences backwards, which aids consolidation

This "idle time" after practice is crucial for cementing the learning that occurred during the session.

Advancing from Intermediate to Advanced Skill Levels (56:59)

For more advanced learners, Dr. Huberman recommends:

Focusing attention on specific aspects of the movement/skill
Using metronomes to pace repetitions slightly faster than comfortable
Incorporating slow-motion practice once proficiency is gained

These techniques can help break through plateaus and continue progressing.

Leveraging the Cerebellum for Flexibility (1:19:12)

Dr. Huberman describes a technique to quickly increase flexibility and range of motion:

Move eyes to far periphery in all directions before stretching
This leverages cerebellar function to increase range of motion by 5-15 degrees
Can be used before workouts or skill practice to enhance flexibility

Visualization and Mental Rehearsal (1:28:30)

On the topic of visualization, Dr. Huberman explains:

Mental rehearsal activates similar brain areas (upper motor neurons) as physical practice
Visualization can improve performance, but not as much as physical training
15 minutes/day, 5 days/week of visualization led to 13.5-35% strength increases (vs 53% for physical training)

He recommends using visualization to supplement, not replace, physical practice.

Supplements to Support Skill Learning (1:39:00)

Dr. Huberman discusses a few supplements that may support skill learning:

Alpha-GPC - Can enhance power output and cognitive function
Caffeine - May improve motivation and focus for some people

He emphasizes that no supplement can replace the need for focused repetition and practice.

Putting It All Together: Protocol Summary (1:43:39)

Dr. Huberman summarizes the key elements of an optimized skill learning protocol:

Maximize repetitions and errors during practice sessions
Use 5-10 minutes of "idle time" immediately after practice
Leverage sleep for further consolidation
Use metronomes to increase repetition rate in later sessions
Incorporate visualization to supplement physical practice
Focus on one aspect of the movement/skill at a time

Conclusion

This episode provides a comprehensive overview of the neuroscience of skill learning and practical protocols to accelerate skill acquisition. The key themes are maximizing repetitions, embracing errors as learning opportunities, and using evidence-based techniques like post-practice consolidation and visualization. By understanding the neural mechanisms involved and applying these protocols, learners can optimize their practice and progress more quickly in developing physical and motor skills.