In this episode 23 protocols
▶ 18:34 Lean Into Errors and Frustration During Learning Behaviors “Making errors over and over and over again is the route to shaping your nervous system so that it performs better and better and better... errors are the basis for neuroplasticity and for learning.” ▷ 22:32 Broad Education and Early Specialization Behaviors “If you're already asking the question as a 20-year-old or a 15-year-old, what can I do now that's really going to enhance my brain? I guess the simple question would answer, excuse me, would be an aside, which we get the broadest education you can possible.” ▷ 34:40 Incremental Learning With Short Focused Bouts Behaviors “What they found was that the adult nervous system can tolerate smaller and smaller errors over time, but that you can stack those errors so that you can get a lot of plasticity. Put simply, incremental learning as an individual, is a very important part of learning.” ▷ 36:59 Vary Parameters Until You Approximate the Desired Movement Behaviors “The key is to try a number of different parameters until I start to approximate the behavior that I want to get a little bit better and then trying to get consistent about that.” ▷ 38:10 Use a Plasticity-Inducing Motor Bout to Prime Later Learning Behaviors “Motor movements are the most straightforward way to access states of plasticity. And that can be for sake of learning the motor movement or for sake of accessing plasticity more generally.” ▷ 45:29 Use 90-Minute Learning Blocks Behaviors “They break up our day in ways that allow us to learn best within 90 minute cycles, et cetera... And then by the 90 minutes, it's probably time to just stop the learning bout and go do something else.” ▷ 46:16 Restrict Visual Field to Learning Material Behaviors “Your focus will probably kick in provided that you're visually, you're restricting your visual world to the, just the material in front of you.” ▷ 46:57 Nap or Deep Rest After Learning Behaviors “Maybe return for a second learning bout later, but maybe take a nap afterwards or something to enhance the learning.” ▷ 52:05 Use Positive Self-Talk to Reinforce Error-Based Learning Behaviors “Learn to attach dopamine in a subjective way to this process of making errors, because that's really combining two modes of plasticity in ways that, together can accelerate the plasticity.” ▷ 57:04 Schedule Learning at Peak Mental Acuity Behaviors “Find the time or times of day when you naturally have the highest mental acuity, and that's really when you want to engage in these learning bouts.” ▷ 1:01:49 Physiological Sigh Behaviors “The two that I've spoken about previously on various podcasts and I'll just review them really quickly are the double inhale exhale. So inhaling twice through the nose and exhaling once through the mouth. This is what's called a physiological sigh... That will calm you down faster than anything else that I'm aware of.” ▷ 1:02:22 Panoramic Vision Behaviors “The other thing is starting to remove your tunnel vision. When you use tunnel vision, you very focused that epinephrine is released by dilating your field of gaze, so-called panoramic vision.” ▷ 1:02:40 Match Arousal State to the Task Behaviors “The key is you want to be in a state of arousal that's ideally matched to the thing that you're trying to perform or learn... The ideal state is going to be clear, calm, and focused, maybe a little bit more on the arousal level, like heightened arousal.” ▷ 1:03:34 NSDR Behaviors “The best thing you should do is get a good night's sleep, but that's not always possible, or use a NSDR, non-sleep deep rest protocol.” ▷ 1:03:34 Get a Good Night's Sleep Behaviors “The best thing you should do is get a good night's sleep, but that's not always possible, or use a NSDR, non-sleep deep rest protocol.” ▷ 1:03:46 Coffee Diet “Then there are other things that I often get asked about, like sure, a cup of coffee or super oxygenation breathing.” ▷ 1:03:50 Use Breathing to Increase Alertness Behaviors “Super oxygenation breathing, which means inhaling more than exhaling on average in a breathing bout.” ▷ 1:10:32 Use Vestibular Novelty to Enhance Plasticity Behaviors “If you can engage the vestibular system and create some errors within the vestibular motor operations that you're carrying out, you create a neurochemical state that then makes you very, very good at learning very quickly, regardless of age.” ▷ 1:17:47 Elevate Heart Rate 3 to 5 Times Per Week Behaviors “We all know that getting the heart rate elevated three to five times a week is really good for us for cardiovascular health.” ▷ 1:17:55 Load-Bearing Exercise Behaviors “Now, some load bearing exercise is important for increasing bone density and maintaining muscle strength. And proprioceptive feedback.” ▷ 1:20:31 L-Tyrosine Supplements “things that can increase dopamine, things like L-tyrosine. Again, I'm not recommending these, you need to heed the warnings on those bottles, but they will increase these neurochemicals.” ▷ 1:20:40 Caffeine Supplements “And there are of course things that will increase epinephrine, things like caffeine... I'm again, not suggesting people take any of these things.” ▷ 1:23:45 Sunlight Exposure for Circadian Regulation Behaviors “If you're rigidly attached to one protocol of always looking at sunlight at one particular time in the morning and in the evening, that is not as valuable as understanding the mechanisms why you might look at sunlight at one particular time versus another.”