🎯 Tools for Accelerated Learning

Protocols for Learning Physical Skills

Optimal Learning Protocol for First 10-100 Sessions

• Designate a particular block of time to performing repetitions (i.e., 30 minutes or 1 hour) and then to try to perform the maximum number of repetitions that you can do safely, per unit time.

• Continue to engage at a high repetition rate even after errors — this is where the learning is possible by opening neuroplasticity

  • Once you get it right, the correct pattern will be rewarded and consolidated due to a release of dopamine.

• A period of each training session should be for the individual to pay attention to their errors without being cued by something or someone else (i.e. a coach)

• Sit with eyes closed for 5–10 minutes after finishing a training session

  • Increases neuroplasticity and improves learning

  • Allows the brain to begin replaying the motor sequences backwards — unknown why it happens backwards, but vital to rapid consolidation of learning

Visualization + Mental Rehearsal Training

Visualization + Mental Rehearsal Training must be paired with physical practice of the skill in order to be effective.

• Doesn’t matter the order you do it, based on current studies

Perform 50–75 repetitions of mental rehearsal of a particular skill per session

• Rest for approximately 15 seconds between repetitions

• Repeat visualizations with a high degree of accuracy

Perform mental rehearsal training 3-5x per week

Good sleep is essential for neuroplasticity and skill retention after both real world and mental training

First person mental training (imagining doing something from the inside out, from first person POV) is more effective than third person mental training.

Mastering a Movement

• Once you’re familiar with a movement, and you’re performing it decently well — start to cue your attention deliberately to specific parts of the movement

• Focus your attention on the same thing during the learning session. It doesn’t matter what you focus on, as long as you focus on the same thing. i.e. hip rotation for a baseball swing

Metronome

• Requires some proficiency — recommended for intermediate or advanced level of skill

• Calculate your rate of repetitions per unit time, and set a metronome that’s slightly faster, in order to force yourself to generate more repetitions

• Occasionally increasing the number of repetitions helps to train your Central Pattern Generator (CPG) neurons (responsible for rhythmic, repetitive movements) to operate at a higher speed, and also engage different CPGs

• Your focus and attention becomes harnessed to the metronome and forces the nervous system to adjust, making and correcting errors inside session time and therefore accelerating neuroplasticity

Increase Range of Motion Using Cerebellum

• Move eyes to the far periphery (left and right) to send a signal to the cerebellum

• Expands the field of view and increases range of motion

• Useful for warming up before exercise or skill learning

Don’t Boost Dopamine Before Skill Learning

• The correct performance of something is directly associated with the release of the neuromodulator dopamine.

• Once you successfully perform an action that you have been practicing, there will be an increase in dopamine release which will reward and consolidate the outcome.

• However, attempting to boost your dopamine levels using a supplement would negatively impact learning.

  • This would cause overall dopamine levels to be higher at baseline, so the sudden spike due to the gratification of achievement would be reduced, and less impactful.

Don’t Practice Super Slow Movements As A Beginner

• Wait until you have a 25–30% success rate before you start utilizing super-slow movements.

• When you’re a beginner, you need the errors to cue your brain and trigger neuroplasticity

Product Rec for Learning: Neural RX

• NeuralRX stimulates neurogenesis in the brain (dosage: 1tbsp every other day)

• Upregulates ATP in the brain, improving memory, learning, and neuroplasticity. When taken consistently, it’s a really interesting and powerful nootropic

• Ian Mitchell, the founder & formulator, is an absolutely brilliant polymath chemist. Here’s a pod episode with him to learn more.

• It’s important to learn something new while taking it — if the brain doesn’t use the new neurons it generates, it’ll prune them, as neurons require a lot of energy

• NeuralRX →

  • Code ‘Human3’ gets you 20% off

DiSSS Method (Tim Ferriss)

The DiSSS (Deconstruction, Selection, Sequencing, Stakes) method is a framework for learning new skills efficiently, developed by Tim Ferriss.

Deconstruction

• This step involves breaking down a skill into its smallest learnable units, often referred to as "LEGO blocks."

• The goal is to simplify complex tasks into manageable parts

• For example, if you're learning a new language, you might deconstruct it into vocabulary, grammar rules, pronunciation, and cultural context

Selection

• This step is about identifying the most valuable parts of the skill to focus on

• Ferriss often refers to the Pareto principle, suggesting that learners should focus on the 20% of tasks that will yield 80% of the desired results

• In language learning, this might mean focusing on the most commonly used words and phrases

Sequencing

• Sequencing involves determining the most effective order to learn the units of the skill.

• The logical process of learning may not always align with the conventional teaching order.

• For instance, when learning to dance tango, Ferriss first learned the female role, which allowed him to focus on basics like footwork, posture, and positioning before tackling the difficulty of leading

Stakes

• The final step involves creating a system of rewards and punishments to ensure you follow through with your learning plan

• This could involve setting up a bet with a friend, making a public commitment, or using a digital tool that holds you accountable

DiSSS in Action: Learning Guitar

• Deconstruction: Identify the fundamental elements of guitar playing, such as chords, scales, and strumming patterns

• Selection: Choose the most essential chords or progressions that are used in many songs. For example, the G, C, and D chords are versatile and widely used

• Sequencing: Learn these chords in an order that allows you to play simple songs quickly, which can provide motivation and a sense of progress

• Stakes: Set up personal challenges or goals, such as performing a simple song in front of friends or family by a certain date

DiSSS in Action: Learning a Language

• Deconstruction: Break down the language into the smallest learnable units, such as vocabulary, grammar rules, pronunciation, and cultural context

• Selection: Focus on the 20% of these units that will yield 80% of the desired results — concentrate on the most commonly used words and phrases

• Sequencing: Determine the most effective order to learn these units. Start with basic verbs and auxiliary verbs to begin communicating ideas quickly

• Stakes: Create a system of rewards and punishments to ensure follow-through. This could be a bet with a friend or a public commitment

CaFE Method (Tim Ferriss)

CaFE (Compression, Frequency, Encoding)

Compression

• This involves summarizing the most important aspects of what you're learning into a simple, easily understandable form.

• It's about distilling and simplifying your understanding, bringing clarity to your own thinking and embedding key ideas

Frequency

• This refers to the regular practice or review of the material

• It can be viewed as practicing Spaced Retrieval and related techniques to better embed your learning

Encoding

• This involves creating vivid mental images or associations to help remember the information

• It tasks you with anchoring new material to knowledge you already harbor, which takes advantage of the associative nature of memory

CaFE in Action: Learning Guitar

• Compression: Create a cheat sheet of basic chords, scales, and strumming patterns. For example, summarize the finger positions for the G, C, and D chords.

• Frequency: Practice regularly. This could involve daily practice sessions where you work on chord transitions, scales, or specific songs.

• Encoding: Associate chords or scales with certain shapes or patterns on the fretboard.You might visualize the pattern of a pentatonic scale or associate the shape of a G chord with a triangle

CaFE in Action: Learning a Language

• Compression: Summarize the key grammar rules, common phrases, and vocabulary of the language into a cheat sheet. Create a one-page summary of Spanish verb conjugations or a list of common French phrases.

• Frequency: Practice the language regularly. This could involve daily vocabulary drills, listening to language podcasts, or conversing with native speakers.

• Encoding: Associate new words or phrases with images, stories, or sounds. For example, to remember the Spanish word for cat, "gato", you might imagine a cat eating a gateau (cake in French).

Principles from Josh Waitzkin

Josh Waitzkin is a chess prodigy and Tai Chi Chuan world champion. He’s been a guest on Ferriss’ podcast multiple times (highly recommend those episodes, loaded with wisdom) and is the author of "The Art of Learning.”

His general principles for learning & mastery:

• Growth Mindset: Waitzkin emphasizes the importance of having a growth mindset. This mindset involves believing that abilities and intelligence can be developed through dedication and hard work. It's about embracing challenges, persisting in the face of setbacks, and understanding that effort is a path to mastery

• Deliberate Practice: Waitzkin advocates for deliberate practice, which involves focused, goal-oriented practice with immediate feedback and repetition. It's not just about practicing a lot, but practicing in a way that specifically targets your weaknesses

• Discipline and Love: Waitzkin believes that discipline and love are not mutually exclusive but rather complementary. Discipline involves developing habits and routines that support learning, while love refers to the passion and joy that fuel the learning process

• Presence: Waitzkin defines presence as a deep, focused calm, which he considers essential for the mastery of any skill. In competition, presence takes on a sharp, knife’s-edge quality—like the swordsman standing relaxed, yet intensely focused, when facing his opponent

• Mastering the Fundamentals: Waitzkin emphasizes the importance of deeply understanding basic principles. He suggests that true mastery in any field comes from a profound grasp of the fundamentals

• Embracing Discomfort: Waitzkin encourages learners to step out of their comfort zones. Learning happens at the edge of our abilities, where we are challenged but not overwhelmed. By consistently pushing these boundaries, we expand our skills and adapt to higher levels of performance

• The Art of Losing: Waitzkin sees losses as opportunities to learn and grow. Analyzing defeats helps in understanding one's weaknesses and is crucial for long-term success

• Incremental Growth: The concept of incremental growth, or the “small wins” approach, is central to Waitzkin’s philosophy. He believes in focusing on small, manageable objectives that lead to gradual improvement

• Analyzing Mistakes: Waitzkin emphasizes the importance of analyzing mistakes to improve your intuition for a skill. By understanding these new chunks mentally, you reach an embodied knowing that goes beyond that propositional (thought-based) understanding

• Resilient Commitment: Waitzkin argues that effective learning comes from a resilient commitment to your growth process. One step at a time, you can build your skills

Dual n Back Trainer

The Dual n Back Trainer is a cognitive enhancement tool designed to increase your working memory and fluid intelligence—the capacity to solve novel problems, independent of acquired knowledge.

It's a game that challenges you to remember a sequence of spatial and auditory stimuli that are updated continuously.

Each level increases in difficulty by requiring you to recall stimuli from further back in the sequence.

Think of it as interval training for your brain, where the constant push beyond comfort zones leads to mental expansion and resilience.

I haven’t yet applied it, but It’s touted by Dave Asprey, Ian Mitchell, and some other thought leaders I trust. Some Reddit users have reported amazing results. Seems like the threshold is about 3 weeks of consistent use.

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