Show Notes:
Everyone is capable of learning, yet very few people care to understand what it takes to be a great learner. In addition, while people are seeking to improve their life – whether that be their career, relationships, health, happiness, or otherwise – very few people make learning a priority.
Jim Kwik, a highly-respected brain performance coach, argues that learning how to learn is the most important skill that anyone can master for two reasons: a) Knowing how to learn anything gives you the potential to learn everything, and b) Skills are rapidly becoming obsolete in the dynamic global economy [1]. Tom Bilyeu of Impact theory states something similar, that “skills have utility” [2]. Learning unlocks these doors.
In this episode, we are going to start by reviewing the neuroscience of learning, and then cover some techniques to take your learning ability to the next level.
TOPICS:
[2:18] Neuroplasticity and learning
[3:51] Brain waves and flow states
[5:58] 3 keys to being a limitless learner
[7:14] Learning techniques and hindrances
[13:15] 8 tips to learn more effectively
The Importance of Learning
Anyone that has ever wanted to do anything, ever, has had to learn first. From standard life skills such as walking to speaking to driving, to highly specialized talents such as throwing the perfect curveball, quantum mechanics, or dissecting human psychology – the process always involves learning. Without question, learning has the ability to upgrade your health, happiness, and performance.
The Science of Learning
To begin, let’s quickly review some basic neuroscience to understand how learning works. It has been reported that there are, on average, 86 billion neurons (brain cells) in the average adult human brain [3]. Neurons transfer information through electrical excitation, using neurotransmitters (kindly referred to as chemical messengers by Robert Sapolsky) to transfer electrical charges across synapses (microscopic gaps between neurons) [4].
Learning occurs through the creation and repetition of synaptic connections. It has been reported that this can continue throughout life: “The brain changes or ‘gets rewired’ throughout life. It gets rewired as a result of where it focuses its attention, the insights it develops, and the experiences it has” [5]. In fact, research going back to 2001 affirms this idea by stating that the Pre-frontal cortex has “ongoing plasticity that is adaptive to the demands of new tasks” [6].
Interestingly, it is widely accepted that children are the best learners, and it would make sense because their brains are developing at a rapid rate. But in fact, not only can plasticity occur throughout entire lifespans, but it is also suggested that sensory neurons can be adjusted and even reversed at later stages in life [7]. Increasingly, evidence shows that adult brains are capable of learning, improving memory, and even recovering from brain damage through the activation of synaptic plasticity, albeit at a reduced rate from childhood [7-9].
So, the brain is capable of changing in structure and function in response to stimulus. But are there environments or conditions that are more favorable for learning? It turns out, yes there are.
In particular, the highly regarded and often elusive state of flow. Often referred to as being in a zone or a peak experience, a flow state was described by Steven Kotler as “an optimal state of consciousness, a peak state where we both feel our best and perform our best” [10].
Flow alters brain function, including brain waves. Research shows that the brain waves during flow are typically in the high theta (3-8Hz) or low alpha (8 – 12 Hz) range, known for being states of high concentration and focus. For context, theta brain waves normally coincide with sleep and deep meditation, alpha waves being the calm, relaxing, resting state of the brain, and beta waves (from 12-38 Hz), being our normal state of consciousness.
So, in flow, brain activity is actually much slower than the default state of consciousness, which helps to suppress activity in the left side of the brain – the explicit system (used for logic and problem-solving) – and instead, it promotes the right side of the brain, which is the creative, thinking outside the box, implicit system.
So not only can flow states help to increase problem-solving and creativity, but they can also help to reinforce learned patterns. Pattern recognition is a primary method in which learning occurs. When correctly learning patterns, dopamine is released to reward the system and encourage repetition. Ever heard “neurons that fire together wire together?”
Another benefit of flow is that the theta/alpha brain waves of the implicit system are a necessary prerequisite to capturing “Ah-a” moments – short bursts of gamma activity, such as the famous Archimedes in the bathtub. Add in the fact that flow facilitates the transformation of learned patterns into full-blown Extra Sensory Perception, and you have a recipe to go from learner to super learner.
Becoming an Elite Learner
And that’s where we are going now, what does all that mean for us? Now that we have done a quick review of the neuroscience of learning, we can think in terms of practical application.
In Limitless, Jim Kwik identifies three key aspects of becoming a limitless learner. These three things are: 1) Mindset, 2) Motivation, and 3) Methods [1].
First, he argues that to learn, a person must eradicate their limiting beliefs. This concept of believing in the potential to learn new information – at any age and under any circumstances (include learning disabilities) – ties closely with the work of Carol Dweck’s Mindset and Norman Doidge’s The Brain That Changes Itself [11, 12]. For more on a growth mindset and neuroplasticity, I encourage you to go back and listen to episode 004 for a complete review.
Second, each person must understand and clarify their purpose; why do they want to learn? This is a highly personalized reflection on personal values and objectives. To further understand the relationship between your why and your ability to succeed in learning new skills, Simon Sinek’s Start with Why is a highly recommended read [13]. Ultimately, having a purpose and genuine passion are necessary to sustain the commitment and discipline required to effectively learn.
Onto methods. Let’s look at some of the processes that can either improve or hinder learning efficiency. Here are a few key ones.
Digital Dementia
A term addressed in Kwik’s Limitless, digital dementia has become a massive learning impediment [1]. Kwik cites research that shows that instantly obtained information is easily forgotten, likely because information is so readily accessible (think about that supercomputer aka your phone that travels everywhere with you).
As a result, people are losing the ability to think critically and actively recall information out of a lack of necessity. With less time spent thinking critically and creating information, our brains lose the ability to retain new information.
Think of your brain like a muscle: If you don’t use it, it will begin to break down. This is why it has said that cognitively demanding tasks are excellent to prevent neurodegenerative brain disorders such as Dementia and Alzheimer’s [14].
A significant body of research has connected learning new languages, instruments, and other critical thinking tasks with drastically improved brain health and performance [15-18]. For some amazing case studies, see Norman Doidge’s The Brain That Changes Itself [12].
‘Forgetting Curve’
In 1885, Hermann Ebbinghaus produced the ‘Forgetting curve’ that demonstrated a rapid drop in information retention after a short period of time [19]. It was estimated that within an hour, humans will forget approximately 50% of what they just learned, with nearly 70% lost within a single day. In 2015, this study was replicated, indicating that the ‘forgetting curve’ is a real phenomenon that stunts human learning [20]. In both the original and replicated studies, memorization was shown to increase with spaced repetition (reviewing material at gradually increasing intervals).
The Pomodoro Technique
Produced by Francesco Cirillo, The Pomodoro Technique identifies 25 minutes as the optimal time to perform any learning activity [21]. After 25 minutes, information retention drops significantly, which drastically lowers learning efficiency. Therefore, after 25 minutes, it is recommended that you take a short break to allow the brain to reset. By doing so, learning may occur with optimized retention and efficiency.
Context
It has long been reported that the brain learns through association, a process referred to as classical conditioning [22]. This is how it works: a conditioned stimulus elicits a conditioned response [23]. So, if you repeatedly learn French while listening to baroque music, the brain will naturally correlate the baroque music (the stimulus) with the learning of French (the response). Therefore, context matters. Stimulus can come in many forms: location, smells, tastes, sounds, memories, and/or emotions. In fact, Kwik notes that recalling specific sensations and emotions are capable of creating stronger memories [1].
Reading to Learn
Ever head that leaders are readers? Many of the world’s most successful leaders are known for reading around 50 books a year! Bill Gates, Elon Musk, Mark Zuckerberg, Oprah Winfrey, Warren Buffet, Barack Obama, and many others are known for making reading a top priority in their life [24]. Perhaps you should consider renaming your ‘Book Club’ to ‘Billionaires Club.’
But how can anyone possibly read that much? Here are a few tips. First, Jim Kwik trains people to become highly efficient speed readers, and is absolutely worth checking out (https://kwiklearning.com) [25]. In addition, look to become highly efficient with your time, seeking out opportunities to increase learning.
- During your commute (books, e-books, podcasts, or audiobooks).
- Trade TV for a book.
- Listen to Audiobooks or Podcasts while cooking, eating, working out, etc.
Further, apps like Blinkist and Readwise are terrific sources of condensed and accessible books and information [26, 27]. Check them out:
Flow
Of course, we need to talk about flow. Getting into flow is a lot more complicated, and I will dedicate an entire episode to the science of flow soon. But for now, a few key triggers to help get into flow.
First, flow can be triggered by novelty and unpredictability. Both of these stimulate dopamine release – important for pattern recognition – but they also significantly amplify focus, priming us for learning. Something as simple as brushing your teeth with your opposite hand or taking a new route on your daily commute can suffice. By triggering new sensory inputs, the brain will respond to novelty by releasing dopamine and norepinephrine [10].
The second idea is deep embodiment, or a heightened awareness of sensory inputs. Talking about neuroplasticity and learning, Stanford neuroscientist Dr. Andrew Huberman noted that activation of the vestibular system – used for balance and spatial orientation – creates a perfect environment to rewire neural networks [28]. Being off-balance and disoriented may significantly increase learning.
Naturally, hand-stands may not be ideal while learning, especially if you can’t do a handstand. But forms of yoga, martial arts, and balance and agility training may be excellent techniques to prime yourself for optimized learning. And although exercising is advertised as being great for learning, Dr. Huberman is skeptical that going for a run or lifting weights is sufficient to promote increased neuroplasticity because it does not create sufficient novelty.
That doesn’t mean that learning while exercising is bad, it just means that it may not be supercharged as often advertised. Food for thought!
So What Can You Do
To summarize, there are lots of ways that you can optimize your learning. And by learning more effectively, you are giving yourself the skills required to unlock your potential. Here are a few tips for optimized learning:
- Adopt a growth mindset. Believe you can learn anything and everything.
- Know your “why.” Learning still takes work, passion and purpose are critical to sustained learning and unlocking flow states.
- Perform cognitively demanding tasks, such as learning languages or instruments. Increased stimulation forces the creation of new synaptic connections.
- Used spaced repetition when reviewing new material.
- Take short breaks after 25 minutes of studying: Move around or briefly meditate, but do not immediately check your phone or email.
- Learn by association: Use senses, environment, and emotion to strengthen memory.
- Read. Read more. And read even more.
- Seek flow through novelty, unpredictability, and deep embodiment.
And that’s where we will leave this one. Give these a try and see if you are able to take your learning to the next level. And stay tuned for an upcoming episode on the fascinating and ground-breaking topic of flow states.
To close, some motivation from entrepreneur and author, Eric Ries. “The only way to win is to learn faster than everyone else.”
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References
[1] Kwik, J. (2020). Limitless: Upgrade your brain, learn anything faster, and unlock your exceptional life. Carlsbad, California: Hay House, Inc.
[2] Bilyeu, T. (2020, October 27). 8 keys to overcoming your procrastination. Impact Theory [Podcast]. Retrieved from https://impacttheory.com/episode/tom-bilyeu-qa/
[3] Azevedo, F. A., Carvalho, L. R., Grinberg, L. T., Farfel, J. M., Ferretti, R. E., Leite, R. E., Jacob Filho, W., Lent, R., & Herculano-Houzel, S. (2009). Equal numbers of neuronal and nonneuronal cells make the human brain an isometrically scaled-up primate brain. The Journal of comparative neurology, 513(5), 532–541. https://doi.org/10.1002/cne.21974
[4] Sapolsky, R. (2017). Behave: The biology of humans at our best and worst. New York, New York: Penguin Press.
[5] Feser, C. (2016). When execution isn’t enough: Decoding inspirational leadership. Hoboken, NJ: John Wiley & Sons, Inc.
[6] Miller, E. K., & Cohen, J. D. (2001). An integrative theory of prefrontal cortex function. Annual review of neuroscience, 24, 167–202. https://doi.org/10.1146/annurev.neuro.24.1.167
[7] Voss, P., Thomas, M. E., Cisneros-Franco, J. M., & de Villers-Sidani, É. (2017). Dynamic Brains and the Changing Rules of Neuroplasticity: Implications for Learning and Recovery. Frontiers in psychology, 8, 1657. https://doi.org/10.3389/fpsyg.2017.01657
[8] Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. New York: Viking.
[9] Mateos-Aparicio, P., & Rodríguez-Moreno, A. (2019). The Impact of Studying Brain Plasticity. Frontiers in cellular neuroscience, 13, 66. https://doi.org/10.3389/fncel.2019.00066
[10] Kotler, S. (2015). The rise of superman: Decoding the science of ultimate human performance. London: Quercus.
[11] Dweck, C. (2006). Mindset: The new psychology of success. New York: Random House.
[12] Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. New York: Viking.
[13] Sinek, S. (2009). Start with Why: How great leaders inspire everyone to take action. New York: Portfolio.
[14] Antoniou, M., Gunasekera, G. M., & Wong, P. C. (2013). Foreign language training as cognitive therapy for age-related cognitive decline: a hypothesis for future research. Neuroscience and biobehavioral reviews, 37(10 Pt 2), 2689–2698. https://doi.org/10.1016/j.neubiorev.2013.09.004
[15] Klimova B. (2018). Learning a Foreign Language: A Review on Recent Findings About Its Effect on the Enhancement of Cognitive Functions Among Healthy Older Individuals. Frontiers in human neuroscience, 12, 305. https://doi.org/10.3389/fnhum.2018.00305
[16]Shoghi Javan, S., & Ghonsooly, B. (2018). Learning a Foreign Language: A New Path to Enhancement of Cognitive Functions. Journal of psycholinguistic research, 47(1), 125–138. https://doi.org/10.1007/s10936-017-9518-7
[17] Shaffer J. (2016). Neuroplasticity and Clinical Practice: Building Brain Power for Health. Frontiers in psychology, 7, 1118. https://doi.org/10.3389/fpsyg.2016.01118
[18] Seinfeld, S., Figueroa, H., Ortiz-Gil, J., & Sanchez-Vives, M. V. (2013). Effects of music learning and piano practice on cognitive function, mood and quality of life in older adults. Frontiers in psychology, 4, 810. https://doi.org/10.3389/fpsyg.2013.00810
[19] Sonnad, N. (2018, February 28). “A mathematical model of the ‘Forgetting Curve’ proves learning is hard. Quartz. https://qz.com/1213768/the-forgetting-curve-explains-why-humans-struggle-to-memorize/
[20] Murre, J. M., & Dros, J. (2015). Replication and Analysis of Ebbinghaus’ Forgetting Curve. PloS one, 10(7), e0120644. https://doi.org/10.1371/journal.pone.0120644
[21] The Pomodoro Technique. (2020. Francesco Cirillo. Retrieved November 20, 2020, from https://francescocirillo.com/pages/pomodoro-technique
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[24] King, C. M. (2018, April 20). Bill Gates reads 50 books a year – Find out why. Blinkist Magazine. https://www.blinkist.com/magazine/posts/most-ceos-read-60-books-per-year
[25] Kwik Learning. (2020). Kwik Learning. Retrieved November 20, 2020, from https://kwiklearning.com/
[26] Blinkist. (2020). Blinkist. Retrieved November 20, 2020, from https://www.blinkist.com/
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