Actively make errors during skill learning sessions and do not walk away when they occur; designate a block of time to perform the maximum number of safe repetitions, expecting and utilizing errors. Errors are crucial for neuroplasticity and error correction, cueing the nervous system that something needs to change and opening the possibility for the brain to adapt and learn by focusing attention on appropriate sensory events.
When first trying to learn a skill, aim to perform as many repetitions as possible per unit of time, even if errors occur, as this is the neurobiological explanation for accelerated skill learning.
Immediately after a skill learning session, engage in a period of “idle time” for 1-10 minutes (e.g., sitting quietly with eyes closed, not focusing on anything or using devices). This allows the brain to replay correct motor sequences and eliminate incorrect ones, crucial for rapid consolidation and accelerated learning.
In early skill learning sessions, focus on making errors and allowing neurochemical rewards/errors to drive plasticity; as proficiency increases (fewer errors per session), shift attention to specific features of the motor movement itself (e.g., arm action) rather than just the outcome, to embed plasticity more deeply.
Aim for maximal or near-maximal density of repetitions and safe failures within a training session, even if it’s a short 10-minute session, as high training density accelerates skill learning.
Maximize sleep, especially as you incorporate more skill learning sessions, because sleep is critical for the consolidation of learning and memory.
Incorporate ultra-slow movements into practice only after achieving some proficiency, specifically when your success rate is around 25-30%, as they are beneficial for enhancing skill learning at this stage but ineffective for beginners.
For intermediate or advanced skill learners, use a metronome to set the cadence of repetitions, harnessing attention to the auditory cue rather than just the motor movement, as this external pressure can accelerate plasticity and skill acquisition.
Supplement physical training with mental rehearsal by closing your eyes and visualizing a particular sequence of movement; this activates upper motor neurons similar to actual movement, supporting and enhancing physical training, though it is not a replacement for physical performance.
Cultivate sufficient motivation to focus attention and perform many repetitions during training sessions, as motivation is a prerequisite for generating the high number of repetitions per unit time necessary for effective skill learning.
Dissolve one packet of Element (electrolytes: sodium, magnesium, and potassium in correct ratios, no sugar) in 16-32 ounces of water first thing in the morning and during any physical exercise, especially on hot days, to ensure adequate hydration and electrolytes for optimal brain and body function.
Consider taking Alpha-GPC (alpha-glycerophosphocholine) at a dosage of 300-600mg, potentially combined with low levels of caffeine, before training, as it can enhance power output, improve growth hormone release, and fat oxidation, supporting the physical foundation for executing many repetitions.
If using caffeine or Alpha-GPC, take them before physical training sessions so their effects extend into and support the training, optimizing physical performance for skill acquisition.
When learning a new skill, prioritize the number of repetitions over the total time spent, as scientific literature suggests that adjusting focus can vastly accelerate learning by increasing repetitions and motivation.