In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. 

I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Learning

00:01:29 Representational Plasticity, Performance Errors

00:03:16 Neuroplasticity, Neurotransmitters

00:05:03 Sponsor: AG1

00:06:11 Visual Adaptation, Children vs. Adults

00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning

00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts

00:18:43 Sponsor: David

00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration

00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration

00:25:56 Sponsor: BetterHelp

00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm

00:30:43 Balance, Errors & Neurotransmitters

00:33:28 Tool: Enhance Neuroplasticity; Movement

Disclaimer & Disclosures