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 sponsorsAG1: https://drinkag1.com/hubermanDavid: https://davidprotein.com/hubermanBetterHelp: https://betterhelp.com/hubermanTimestamps00:00:00 Huberman Lab Essentials; Learning00:01:29 Representational Plasticity, Performance Errors00:03:16 Neuroplasticity, Neurotransmitters00:05:03 Sponsor: AG100:06:11 Visual Adaptation, Children vs. Adults00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts00:18:43 Sponsor: David00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration00:25:56 Sponsor: BetterHelp00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm00:30:43 Balance, Errors & Neurotransmitters00:33:28 Tool: Enhance Neuroplasticity; MovementDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices