In this episode 13 protocols
▶ 14:07 Incremental Learning Behaviors “put simply incremental learning as an adult is absolutely essential you are not going to get massive shifts in your representations of the outside world so how do you make small errors as opposed to Big errors well the key is smaller bouts of focused learning for smaller bits of information” ▷ 18:11 Restrict Visual Input to the Material in Front of You Behaviors “the ultradian cycle says that for the first 5 to 10 minutes of doing that your mind is going to drift and your focus will probably kick in provided that you're visually uh you're restricting your visual world to the just the material in front of you” ▷ 19:21 Error-Focused Learning Block Behaviors “so that 7 to 30 minute intense learning about specifically about making errors I want to really underscore that” ▷ 20:01 Reframe Errors as Good for Learning Behaviors “making failures repe failing repetitively provided we're engag in a very specific set of behaviors when we do it as well as telling ourselves that those failures are good for Learning and good for us creates an outsized effect on the rate of plasticity” ▷ 22:22 Find Your Highest-Acuity Time of Day for Learning 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” ▷ 25:31 Physiological Sigh Behaviors “the two that I've spoken about previously on various podcasts 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 offloads carbon dioxide from the lungs” ▷ 25:46 Panoramic Vision Behaviors “the other thing is starting to remove your tunnel vision you know when you use tunnel vision you're very focused that epinephrine is released by dilating your your field of gaze so-called panoramic Vision” ▷ 26:12 NSDR Behaviors “the best thing you should do is get a good night sleep but that's not always possible or use a nsdr non-sleep deep rest protocol” ▷ 26:12 Get a Good Night Sleep Behaviors “the best thing you should do is get a good night sleep but that's not always possible or use a nsdr non-sleep deep rest protocol” ▷ 26:23 Coffee Diet “then there are other things that I often get asked about like sure a cup of coffee or super oxygenation breathing” ▷ 26:23 Super Oxygenation Breathing Behaviors “then there are other things that I often get asked about like sure a cup of coffee or super oxygenation breathing which means inhaling more than exhaling on average in a in a breathing bout” ▷ 26:50 Assess Limbic Friction Before Learning Behaviors “what you want to ask before you undergo any learning bout is how much lyic friction am I experiencing am I too alert and I want to be calmer or am I too calm and too sleepy and I want to be more alert” ▷ 31:23 Multidimensional Movement Behaviors “whatever sport the kids are playing or even if they don't play a sport they tend to move in a lot of different relationships to gravity more dimensionality to their movements I should say than adult”