How You Can Train Your Brain To Be Motivated | Dr. Andrew Huberman

Neuroplasticity and Learning as a Two-Stage Process00:00

The whole process of neuroplasticity and learning is a two-stage process. First, there must be focus and alertness associated with the release of neurochemicals including acetylcholine, which acts as a highlighter pen for certain connections in the brain to later be reinforced, and adrenaline (also called epinephrine), which is associated with an increase in agitation and alertness. The second stage requires periods of deep rest, in particular sleep and non-sleep deep rest (NSDR), for the nervous system to change. NSDR includes yoga nidra, shallow naps, and forms of meditation that don't involve a lot of focused concentration.

Brain Rewiring During Sleep and Rest01:30

The brain actually re-wires during deep sleep and rest. During deep sleep and rest, naps, yoga nidra, and deep sleep, there's a replay of the very same cells in the brain that were active during learning, often times in reverse, at a much higher repetition rate. This is why straining to learn a language, motor skill, or maths over and over doesn't result in immediate learning - taking a couple of nights sleep allows the learning to consolidate and suddenly become available.

Ultradian Rhythms and 90-Minute Focus Cycles02:02

There's a so-called ultradian rhythm which consists of 90-minute cycles during which people can focus pretty well for a duration of about 90 minutes, though nobody really focuses for 90 minutes straight unless they've built up that capacity or are very interested in what they're learning. The brain can focus really hard on one thing for about 90 minutes before it needs a true rest of an hour or two before returning to learning or working very hard.