"Difficulty, struggle, and frustration when you're learning something are not signs that you've reached your limits.. They're signs that you're expanding your limits" (1:23:05)

I took some notes on this podcast, and I'm glad to share them with everyone. Thank you for the amazing content, Andrew! You truly make the world a better place one episode at a time. • A mindset is a mental frame or lens that selectively organizes and encodes information. • There are two types of mindsets: fixed mindset and growth mindset. • Fixed mindset believes that human qualities are fixed: e.g. our intelligence is static and will forever be the same regardless anything that happens in our lives (was originally believed by the scientific community ane still even on the 90's). • Growth mindset: based on the idea of neuroplasticity, it believes that intelligence, as well as other qualities are malleable and will change (for the good or for the bad) depending on the circumstances. • There was a paper in late 90's that was about how praising intelligence diminishes results in mental activity. They took a group of children and divided it in three groups: the control group (didn't receive any feedback between effort activities), the identity based feedback group, when they were told that 'thry were very intelligent', 'they had good memory', etc, "labels", how they "were". In the third group, the effort-based feedback group, the children were told of how good they put on the effort to do the task, of how good it was that (in the case they didn't come up with the right answer) despite not getting it, that they kept trying and trying 'till the end. • The results were significant (in the statistical sense, I presume): the null hypothesis that difference of means in performance on effort activities (lets call it like that) was zero was not rejected on the control group, but rejected on both treatment groups. The label-based-praise group, had a significant drop in performance after treatment (behavior / identity / label feedback), but the effort / action/ verb group, had a significant increase on results after its corresponding treatment. • Similar results were found in many other experiments thst mimicked this one. So, it is a robust result. • Other important results were 1) the label feedback group (we're calling it like that from now on), on next rounds of activities, if given the opportunity to choose between a challenging, new, activity, or a already-known-for-being-good-at activity, they will choose the latter, because they want to minimize the probability of not getting the results they think themselves to get always (to fail, because they cannot let themselves to fail, because 'they were born winners', fixed mindset). On the contrary, the effort feedback group, got more involved in brand new challenging activities and, although they sometimes failed at them, it didn't hurt their egos, so they kept trying and kept becoming better at it, repeatedly, over and over again. • Also, another interesting result, is that the label feedback group were told to rate their work in a ordinal scale (1 to 10, for example), they often overrated their own work (most cases were when their work was near perfect but with some errors, they believed themselves to have done a perfect job); whereas the effort feedback group were more objective in their own rating of their job. • The timing doesn't seem to be important: you could give someone the feedback before or after an effort activity, and the detriments or benefits of that feedback (label-based and effort-based, respectively) will come anyways. • This is very important for parents, teachers and ourselves, to focus on giving, as much as possible, effort-related feedback, and avoid giving label-related feedback. • This, in my opinion, gives us a malicious opportunity (a' la' Robert Greene): if we want to take someone's results to go down, we could achieve it by telling them how good they are at what we want them to become worse, because by just telling them how talented, good, intelligent, etc they are, and by what all we talked, they will end up getting worse over time. And, therefore, to protect ourselves, be careful to listen too much to thst kind of label-based feedback, so we don't believe it and fall behind. • When we're told by modern stoics "focus on what you can control", be careful to include your levels of effort and attention on what you can control, that's the basis of growth mindset and the basis of knowing that, by controlling those, you will also control in great part, the increase on the quality of your results overtime. • The basis, then, for growth mindset is to avoid believing that when we did something well or poorly, telling ourselves (via our metanarratives, the little stories about how things went, how they're doing and how they will be in the future) that the reason for that is that "we're good (or bad) at it" (a label). That makes it that when we become worse at something, we will also attach that to our identity, so there's no space to improve at anything. • On the contrary, growth mindset makes us believe that our successes and failures are a direct function of the effort and time we put in that activity, and nothing else (for the most part, let's not start denying the existence of external factors, but they will not determine our everyday wins and losses as much as our efforts), so there's always room for improvement, constant improvement. That's it, so simple but powerful. Also hard to keep reminding ourselves to mold our self feedback to being an effort-based one. But it's worth it. • Another benefit (and also symptom) of having a growth mindset, is that whenever we're told that we're wrong in an answer, we will allocate mental resources to cognition, in the sense that we will be asking ourselves and the context 'why' is that the answer is wrong. So we will experience less of ab emotional response from that mini-failure, and get to solve it (or at least getting to know the thing better so we don't get it wrong next time) faster than if not having a growth mindset. • Stress-Is-Enhancing mindset: in order to get to growth mindset, one must have another mindset activated, and that one is about how we think about stress. Dr. Alia Crum, a researcher at Stanford, discovered in a paper that, our believes about stress and its effects (whether we believe it's detrimental for our performance or beneficial for our performance) will have a direct effect on the actual detriments or benefits of stress in our performance: it all has to do with our mindset. Just by knowing the -true- great effects that stress has in our performance. • Although some may have heard that stress will reduce testosterone, and that's true, it can also (with stress-is-enhancing mindset) be anabolic, that means, be pro testosterone, pro estrogen, etc. • A former colleague lf Dr. Crum, Dr. Daniel Jeager, who runs his own lab at Stanford, discovered in an experimental design study that by telling people about growth mindset or stress-is-enhancing minset or both, will increase their performance significantly against control groups, and in different types of experiments. • The optimal situation for enhancing student's performance is if both teachers and students have the growth and stress-enhances mindset; that is, if they both know all what we know so far by this podcast (or even more) about the topics. • But if one doesn't have a teacher, a mentor, one can also benefit from both mindsets by doing a protocol (used by Dr. Jaeger in one of his experiments) that consists in writing a letter to a future student, detailing what one knows about neuroplasticity, growth mindset and stress-is-enhancing mindset (kind of what I'm doing here lol). That might be beneficial for both the person who writes and the person who reads it (if one decides to share it with others [why not?]). • There's this idea thaw we often hear about how the brain is like a muscle. It is not entirely accurate, though. What happens is (taking the analogy), like if when we go to workout at the gym, instead of the pump we feel of how or muscles will look like after we let them recover, we feel a decrease in the muscule size, followed by an actual long-lasting increase by the muscle. If that's how the muscle works, then the brain-is-like-a-muscle analogy will be correct. What happens is that, when we're learning something difficult, we may experience (in the moment) a stress, a feeling that we're not learning, that it's too difficult, etc. Those feelings are not only inescapable, but necessary and indicative that we're actually learning and that soon will come a moment when we think of those topics as trivial. So if you feel like you're reaching your limits, keep going, because what's really going on is that your increasing them. • Finally, a third mindset that encapsulates them all is the mindset that 'mindests work', that is, believing that the power of developing a correct mindset about things will actually improve our performance in all the endeavors we come across.

0:22: 🧠 Growth mindset is the idea that our abilities are malleable and our brains can change through neuroplasticity. 9:19: 🔑 Praise for intelligence can undermine children's motivation and performance. 17:54: 🧠 Praising intelligence can undermine performance and lead to misrepresentation of performance in children while praising effort improves performance and encourages persistence. 26:42: 🧠 The study highlights the impact of different types of praise on performance and the belief in fixed intelligence, emphasizing the importance of effort and a growth mindset. 35:09: 💡 Effort-based praise leads to improved performance, while identity-based praise undermines performance. 43:56: 💡 The study found that people with a growth mindset focus on cognitive appraisal when they make errors, while people with a fixed mindset focus on emotional response. 53:09: 🧠 Understanding stress is enhancing mindset and its impact on performance and motivation. 1:02:33: 🧠 Learning that stress can enhance performance can increase performance even in less stressful tasks, and significantly improve performance in harder tasks. 1:11:21: ✅ Learning about growth mindset and stress-enhancing mindset can buffer against stress and improve performance. 1:21:12: 📚 The tutorial emphasizes the importance of adopting a growth mindset and understanding that stress can enhance performance. 1:30:23: 🧠 The mind is not like a muscle, but adopting a growth mindset and stress-enhancing performance mindset can improve performance. 1:39:15: 📚 This episode discusses growth mindset, how to cultivate it, and the related stress that can dance performance mindset. Recap by Tammy

As a first grade teacher about to start another school year, this episode was SO incredibly insightful and helpful.

Prof. Huberman! You are literally solving my life for me. I discovered you only a few weeks ago. And your podcasts are literally holding my hand and leading me through all of my challenges - focus, habits, trauma, healthy routines, growth. I cannot thank you enough!

By far, this is the most remarkable episode on your channel. Thank you for making our lives better.

I never thought I'd have the attention span to complete 2 hr podcasts that are not related to pop culture. Your podcast has been life-changing! Grateful!

This episode is changing my life. I have been told I’m smart and talented my whole life and it has always made me anxious because I knew my innate gifts were not my doing. I’ve been frustrated in area of my life where I’ve asked myself (and I’m sure some have wondered) if I’m so talented, why am I not performing better? Realizing what I’m good at is in large part due to my own efforts my whole ice helps me feel and know I *can* do better. My “talent” is not all there is

Can't believe this. Right now I am writing a discussion of my master research project on growth mindset and motor exploration, and THIS pops up. Dr. Huberman, you are the reason why I decided to continue my studies in the domain of neuroscience. I've been here since day one and you never disappointed me. Somehow you always seem to post exactly what I am interested in researching or knowing about RIGHT ON TIME. 😃😃😃 100x thank you. Your impact is greatly appreciated.

A podcast with David goggins would be much appreciated. I always wanted one between you and him

This episode might drastically change my life. I’ve always thought stress was bad, because that’s what we’re told. But the science says the opposite. I’ve started embracing this mindset this week, in fact, deliberately getting myself into a more stressed and focused state early in the day. And not backing away from potentially stressful situations, but instead embracing them. To say I’m performing better is an understatement. I feel like I’m actually performing for the first time in my life. The first few days were pretty exhausting, but I can now actually feel my brain getting used to this new state. Pretty remarkable.

"Always be the worst musician in the room, you'll be the one to learn the most" That works even if you are the best musician in the room, you just gotta change your perspective.

These kind of lectures are so valuable! We all think we know how to live our lives, since we more or less figured things out. Some of us found the correct and useful ways, others not so much. School teaches us all the usual subjects, math, biology, physics, etc., which are nice, but from you, we can learn how to live! Thank you very much!

19:03 hardwork praise 22:00 rewarding yourself for efforts (verb) is the best way of productivity and growth The kids took even harder challenges who were rewarded as hard worker... 30:00 tools 33:00 efforts related performance 39:00 don't lie, and you can only your efforts, attention and persistence 48:30 fixed mindset - you try to look smart, your response to set backs is to give up 48:50 growth mindset you tend to value efforts more, the state of doing something, your Performance is higher and your trying harder 46:10 engaging in efforts leads to higher performance 49:44 your ability to perform even when things are getting wrong by giving efforts, that us tied by elevated performance 51:30 focing our attention on why it got wrong and solving it. We can control our efforts and attention leave the emotional part. Focus on the goal 51:55 we aren't talking about psychological terms, so focus on efforts because there's no precess of ego attach unfortunately so don't focus on ego, emotional aspects nyt keep putting efforts. 53:13 start focusing on cognitive rather than emotional on how to deal with the problem and fix it. Or maybe both .... 54:00 what led to that error and focusing on solving error from a cognitive perspective. We also need stress in order to perform this. 59:40 importance of stress in growth mindset and going to next, motivation such that you want to put more efforts So talking about stress, in a positive such that it can enhance performance Stress (enhancer or startingpoint) + cognition (focusing on solution) ITS ALL ABOUT WHAT YOU BELIEVE ABOUT STRESS ( like body pain during exercise and you embrace it) 1:02:00 The amount of stress and OUR COGNITIVE ABILITY of what stress does.... (look at the error, figure it out) 1:02:40 experiment where people who learnt about stress is a enhancement tool, performed even simple, not that hard task better, and increased performance significantly where as people who were taught stress was bad show decay in results even in a not so hard task THE BEST PART THEY SIDNT HAVE DO DRILL, EXERCISES ETC, BUT JUST THEY HEARD A TUTORIAL ANS PERFORMED VERY WELL!!!!! 1:05:00 We needed stress for survival before and for adaptive challenge! So it's biologically everyone will experience it. It wasn't just for survival but everything, growing children, finding a partner. Stress was important for social adaptive changes and it was helped in so many things! If you believe that if stress can enhance performance you can do better at so many things! It'll! 1:06:13 stress is not going to be pleasant because you'll learn that when when you engage in new activity you through it and it's not pleasant but it's productivity and how it wnhancss what's matters for better learning, constant growth and improve performance!!! 1:06:50 learning that stress can immobilize us and helps us in two things- 1) allows us to adjust stress in real time 2) helps us to increase focus in order to look at the error and solve the problem in future 1:07:20 people with growth mindset were showing cognitive response towards errors how it happened and what needs to be done... 1:07:30 stress enhancer embracing can help to shift from emotions to congestive solution 1:08:10 you need cortisol you need it! It's good! What you need is it shouldn't stay up for a long long period of time. Amd it shouldn't interfere with your sleep... it shouldn't stay chronic 1:09:40 when we are taught that stress is an enhancer and it can help, it helps to remain calm and do the job instead of going anxious...by focusing on error. Our heart pumps more blood which can increase attention and cognitive function so it's good. 1:08:30 stress and oestrogen 1:11:00 stress and cognitive ... how yo manage them so that it becomes helpful. The more you're shifting to efforts, congitive functions and on the error to find solution the better ut gets and not on the uncomfortable feeling... 1:16:00 being educated on growth mindset reduces anticipatory stress 1:22:40 stress and how much we can change by efforts IMP 1:23:00 difficulty struggle while learning something new etc means you're expanding your limits. THRY ARE NOT SIGNS THAT YOU'RE REACHING YOUR LIMITS BUT YOUR EXPANDING YOUR LIMITS. 1:23:30 stress is a sign that you are learning by a calculus proffesor

I don't know if you're reading this, but the value you provide with this kind of content is tremendously beneficial to many people in different locations of the world and in different parts of their lives. Making use of the growth mindset - conglatulations for the effort you make doing this, keep going!

Of all the Huberman lab episodes I've watched, I'm confident this one is gonna be the one that impacts my life the most. Beyond grateful for the information and tools you provide us. Thank you!

I remember as a kid being told that I was so smart and quick to learn and other stuff like that, It certainly undermined my adult life in many ways! This is a great episode, being able to understand how these mechanisms work will help me a lot to get rid of the wrong beliefs and habits! Thanks, Dr. Huberman!

Another great way to put the Intelligence vs. Effort feedback results into words: Both groups of kids were motivated by praise, but the Intelligence group were motivated by praise from the outcome (correctly answering questions) while the Effort group were motivated by praise from the "pursuit" (trying challenging questions), regardless of outcome. So the effort group is going to reap the benefits of attempting more difficult tasks, while the Intelligence group are more likely to seek tasks they know are less challenging, thus: less growth. It's like two people at the gym, one does weight they can comfortably lift every time, while the other attempts more weight and sometimes fails, and we all know who is going to get more gains.

As a person who struggles with severe stress and anxiety at times, my inventory to combat these only keeps growing due to your videos. Countless episodes and information you have provided has helped me such as meditation specifically exteroceptive meditation, to the morning sunlight to regulate my circadian rhythm, to breathing through my nose, to the information on CBDa to find an amazing anxiety combatant product, to now developing a stress enhancing mindset, I feel empowered to take on life’s stressors head on rather than shying away from them. Thank you 🙌

I'm a corporate trainer in the process of preparing a one-hour "tea talk" on growth mindset for a Fortune 500 company. l've learned more in this podcast than I have in a previous week of research. Thanks, Andrew.

Summarized Notes : 1. The growth mindset promotes learning through detachment from outcomes, self-reflection and feedback. The growth mindset helps one distance personal identity from challenges, embodying the learning process as an integral part of life. It draws a remarkable connection with neuroplasticity, emphasising that our brains are capable of change and adaptation, with self-reflection and feedback playing vital roles in this development. 2. Feedback based on effort encourages improved performance and motivation. Praising children for their effort and persistence instead of intelligence boosts their motivation and performance whilst encouraging them to take on more complex tasks. Thus feedback, when oriented towards efforts rather than typecasting with identity labels, is crucial for fostering growth. 3. Active engagement and continuous improvement highlight the importance of the growth mindset. When one attaches effort to abilities rather than attributing success to intelligence, they pave the way for continuous enhancement. This underlines the premise of growth mindset - active participation, perseverance, and ceaseless betterment across various domains. 4. ERPs show different patterns of brain activity in growth versus intelligence mindset individuals. Employing event-related potentials (ERPs), a study discovered that beliefs about intelligence can drastically influence learning success and brain activity. There were notable differences in brain activity observed in individuals with an intelligence mindset compared to those with a growth mindset. 5. A growth mindset, coupled with ego detachment, enhances learning and problem-solving skills. Fastening to a growth mindset allows individuals to appraise their mistakes, focus on learning, and consequently attain higher performance. Detaching ego from outcomes and understanding the link between motivation and cognition steers growth mindset principles towards effectiveness. 6. A mindset that perceives stress as beneficial can improve performance and well-being. When stress is perceived as mobilising resources and amplifying cognitive abilities, it morphs from being detrimental to being beneficial. Discerning the positive effects of stress can assist in managing and modifying our stress responses, which in turn better our focus, problem-solving skills and performance. 7. Combing growth and stress-enhancing mindsets can enhance performance in various contexts. Impacting physiological effects, mindset interventions swivel around growth and stress-enhancing mindsets to uplift performance and tackle stress. Implementing such mindset training can result in positive outcomes across testing and stressful situations. 8. Stress can signify deeper understanding and learning via the lens of a growth mindset. Stress is not a marker of failure but an indication of a deepening comprehension and learning. Recognising this aspect implicates growth mindset and indicates that stress can indeed improve performance. 9. Action-specific and effort-based feedback promote a growth mindset. Rendering feedback that concentrates on particular actions and exertions rather than labelling, can incite positive transformations amongst educators and learners alike. Pursuing error analysis and acquiring help from others is fundamental to enhancing performance and fostering a growth mindset. 10. Applying neuroplasticity and exercise physiology concepts further augments the performance benefits of a growth mindset. Concepts of neuroplasticity and exercise physiology when intertwined with the application of growth mindset produce increased learning and productivity. Constructive stressing of the mind, followed by sufficient recovery time, permits improved learning and retention of new information. Full link here : www.wisdominanutshell.academy/how-to-enhance-performance-learning-by-applying-a-growth-mindset-huberman-lab-podcast/

Wonderful video, Andrew. -You're a star!- oops Your dedication to making quality podcasts is inspiring 😉

“Even when everyone else went to sleep and you continue to study” As a nutrition student I honestly, truly, completely know what you mean!

I would love to hear you read the whole "Stress is Enhancing" tutorial from that study. Those first two examples you went through were so powerful! I just love "This feeling of struggle is not that you've reached your limit, but that you're expanding your limit."

Got goosebumps when I heard this one: "Mindsets are indeed powerful, they can have a real effect, while they do take time to cultivate, they CAN be cultivated" Thank you Andrew for doing this, changing generations with your work, in a super positive way! Hoping this follows the growth mindset appraisal style :)

From one very grateful parent ( and avid listener of all you and your team do) in the UK- THANK YOU for this particular episode! I have two children who are often given different external narratives by others of being "the intelligent one" and the "musical/creative one" and can see how much sometimes they want to break away from these "types" but things that they have heard said by others -particularly other children and teachers and family) have stuck. In addition the way that they respond to feedback and criticism has developed accordingly to the extent that my daughter doesn't like compliments if instinctively she knows they are not in line with the effort she put in and it really demotivates her. I'm often trying to talk to them about not feeling that they have to keep narratives or meanings given to them by others but how often do we prefer to believe anyone but our parents 🙂. I put so much value on how important effort and persistence is but Ive often found it hard to communicate this to them and also to find specific tools (the stuff on timing- so helpful!!!!) to encourage them. We have a running joke now in our house that Andrew (or I will confess -Rich!) will have the answer- and here it is- thanks so much. Best wishes to you all and please keep doing what you are doing, I know you may not read this but I wish I could convey how much your episodes have held me together over the last few years and made me a better parent and human being.Lucy

Just admiring how dedicated this man is in serving and educating the people, in such a way that is pleasant, interesting and actually easy to get. God bless!

I've just literally finished watching your episode about dopamine and I was really interested in this whole 'grow mindset' idea as you've mentioned about it in that episode. Accidents don't happen.

I must admit that the ideas in this episode, along with previous episodes on dopamine, drive, focus and mental and physical performance have transformed me into a better athlete and researcher. I might go as far as to say that it is because I now possess this knowledge that I have decided to pursue a career in academia, acknowledging that it is going to be a very stressful endeavour. To that stress I say, bring it on. Thank you Prof. Huberman.

I listened to this on podcast and it gave me all the practical steps to learn new job skills and improve. The shift in focus from outcome to the effort itself is a paradigm shift. Thank you so much

Great video Andrew! One thing that was missing from the description of Dweck’s study, was the fact that kids in the growth mindset group (effort praise) ENJOYED challenging tasks significantly more. This is really important, as it shows that with the right mindset people can have life full of challenges and be happy about it. Although David Goggins may not like those findings! 😅

Thank you Dr.Huberman for putting so much dedication into your materials. We (your audience) have been learning and implementing so much information and various tools that you always bring to us. You sacrifice and dedicate your time to present to us the fundamental and thorough researches and strategies. There's no way I can ever thank you enough but I can start right now. Thank you, sir!

Thank you for all the hard work and dedication you put into these videos Dr. Huberman!!!

Outcomes are a result of both preparation and fortune. You can never be your outcomes, instead, you will only ever be your preparation. Thank you Dr. Huberman.

I would honestly not be alive if not for Andrew Huberman. I struggle with depression, the loss of someone I love to whom is alive but not in my life anymore, addiction to which I am almost 5 months clean and sober since my last brief relapse and over 1 year since my last attempt on my life which was a literal miracle being as I pulled buck shot outta my forhead 2 weeks after said incident. All that being said, I also struggle with the rooms of Narcotics Anonymous because the 12 steps are based on trusting another person to take you through the steps... I am alone, have been for 2 years prior to my fiancé and since losing her. If not for the huberman podcast I never would have had the breakthroughs in understanding my conditions, which lead to my progress in my situations. thank you from the bottom of my heart ❤️

I just realised I had growth mindset while studying and after started working I got the fixed mindset somehow. I can't tell you how relieved I am after knowing what changed. Thank you for taking efforts to make incredible episodes like this. I'm getting to my old mindset real soon.

the idea that the growth mindset makes us flourish when we separate our actions from our identity is a revelation! I just recently was working on one piano cover, and I started working on it while thinking at the same that I didn't have enough talent or skill, but still for some reason was consistently working on it until I got a finished piano piece. And it was so weird for me how could it happen, because I am still convinced that there's no talent, but that experience where I was able to focus on the work putting all my narratives about me aside was magical for me

The people paying close attention and implementing protocols and ideas from this channel will inevitably rule the world

Great video. For those who don't want to spend the time to watch all of it, I am reminded of the following quote by Albert Einstein: "One should not pursue goals that are easily achieved. One must develop an instinct for what one can just barely achieve through one's greatest efforts."

I’m so thankful for this podcast. Never has there been a KZfaq series that inspired me to take out my notebook and start taking notes as if I was in a college course. The information you give out and make free to the world is golden, Thank you Huberman

About to start a new career, it’s going in involve an immense amount of effort and learning, this lecture was everythingggg. Thank you!!

I wish I had Dr. Huberman in my life 20 yrs ago. 😊

Dr Huberman the best educator. Near impossible to fathom the positive worldwide impact of these podcasts .

I was a kid that was praised for intelligence all the time, and almost never for effort (at least that's what I remember) and I can tell you that it's really true. I don't remember lying about my performance for it to seem better but I definitely always thought of myself as smart and talented and chose less tasks and exerted less effort than I could, for sure. This is invaluable information! Big thanks! At least now I can parent my future children better.

1.Growth mindset is necessary for improvement. 2. Mindset - mental frame or lens that organises information 3. Dont attach identity with mindset 11:55 Ask yourself what you are good at and bad at... Why am I good or bad at that thing 13:34 Feedback based on effort vs feedback based on result Praise for intelligence reduces motivation... 14:45 Effort based praises are better Identity based praises children picked question to enhance performance whereas feedback based praises children picked hard question to grow more 22:06 Rewarding yourself based on efforts is Better 22:47 Effort praise children go for more challenges 25:42 Intelligence praise children tend to lie to preserve their ego. Effort praise children tend to do no such things 29:43 Take look at how you are good at certain things and bad at certain things 31:43 When we attach performance label and have some error then we dimnish the identity Whereas the ability when faced occur can grow.. 36:02 Identity based praises decreases performance immediately Whereas effort based praise increase performance immediately Be true... 39:51 Decide place where you want to put effort and attention 41:18 People with group mindset when get something wrong they look at something why they got the thing wrong 50:04 People with fixed mindset associate feeling to things more 58:19 Stress is enhancing mindset How we think of stress determines performance. People who know stress can enhance performance enhance performance Whereas people who believe stress is good perform better. Learning of stress is good enhances performance... People who believed stress reduces performance performed worse... Stress is the thing that help us to adapt to challenges Stress is the way that helps to mobilise the resources in body.. Stress is fantastic unless it interfere with sleep. 1:10:19 Stress is pro testosterone unless you have the information about the thing that this is beneficial. 1:12:41 When you develop stress is enhancing mindset along with growth mindset 1:20:42 Can you recall a time you faced stress? The thing you are facing is suffering but it enhances performance 1:25:16 30 min tutorial increased passing rate of the course by 14 percent 1:26:51 Growth mindset tools- Teacher and student both have growth mindset... Feedback must be effort based Analytic about efforts. Verbs verbs verbs 1:31:54 PEOPLE WHO PERFORM GREAT SEEK HELP 1:32:34 Alone student... Write a letter to the next person about stress and growth mindset will effect.... 1:34:55 Mind is like a muscle .. When we engage in cognitive work this doesn't work.... The growth is not visible as compared to muscles in the gym Mindsets are powerful.......

So listening to and actually studying just this video alone will enhance my mindset and my ability to recycle my stress for value! 😉 1:25:35 1:23:05 1:16:18 1:10:15 1:01:46

I've been listening to this episode for the past few days, dipping in and out, digesting a bit then going back. I can honestly say I can see improvements in my daily life already. As someone who has become quite good at my skill as a musician, I can easily find myself these days saying something to myself like 'I'm good at this now' or 'I'm a good musician' (obviously in-between the usual self deprecation). Now I've started saying to myself 'I've put in so much effort, well done me' or 'I'm trying really hard at this and I'm proud of my self'. I've started working on more projects than I have done in ages, things that have sat around but no effort being put into completing them, as I must have been sitting safe in the knowledge I had already achieved what I needed to. Just wow, I'm honestly amazed. Thanks again Huberman for another great episode.

I can totally relate to the intelligence praise and how it can negatively impact performance. As a life long great student holding multiple degrees, the intelligence/talent praise results in decreased performance as compared to effort praise. Such a great episode!

Another great episode! Thanks professor!

I've transcribed the questions to ask oneself he mentions at 11:24 - What have I been told that I am really good at? - What have I been told that I am really poor at? - What have I told myself that I am really good at? - What have I told myself that I am really bad at? - What am I good at and why? - Did it come naturally to me? - Did I apply myself for many years? - Why am I not good at other things? - Did I just not try? - Did I try and have an early failure and then gave up? - Did I try for many years and I just continue to fail at this thing? *Also important to think about:* - Where did these messages come from? - From the outside? - Or did I just decide that I was / wasn't good at something? - To what extent is my identity attached to the things I am good or bad at?

I'll tell my story how this guy saved me! thank you prof!

I have previously read about growth mindset and have been trying to apply it for the last year. The discussion in this episode provided fresh insights and complementary information. Thanks for the great work and hope that I can too influence others with this knowledge!

I am so thankful Huberman broke this study and the effort praise method down for us. I briefly learned about this a few years ago and have been prasing my 5 yo for her efforts instead of her abilities since. Yet, I couldn't really explain to my partner or family members how and why it is so crucial (not only to improve performance but for enhancing self-esteem and self-worth as well) without them kinda brushing me off. Now, I feel like I have a better understanding of this, so I will be able to explain it more easily and hopefully in a way that convinces those around me. ❤😊

Thank you. To try to summarize all that I could remember I'll write it down here: Growth mindset is taking the perspective of learning a skill from the process angle. Using verbs to describe the process to identify with rather than the results. For example: I practice soccer dilligently. I find new ways to improve and look for insights whenever I come across a wall in my training. It feels extremely satisfying to gain epiphanies during my training. That vs. I'm really good at soccer. I like to win. It feels good to win. Etc. Rewire the brain to view stress as invigorating rather than something bad. A marker of growth rather than a marker of dread. Thats it for now. Edit 12/13/23: To reinforce growth mindset praise the verb rather than the result. Example; "I really admire how thurough you are in your training. I love how you always try to find the lessons whenever things dont go well."

Dr. Huberman!!! 43yo, MD, MBA, professor of anesthesia at the University of Alberta, married, 2 children, working out 5x a week, Brazilian Jiu Jitsu practitioner for over a decade and still rolling almost daily. Cold plunges daily, Sauna, clean diet, intermittent fasting, follow 75% of your advice… Trying to catch your attention through a long message Please, please, please dedicate an entire podcast specific to sports-related injuries and the science of the healing process. Directed to muscle, tendons, cartilage and joint recovery. The protocols, timeframes, pharmacological intervention, physiotherapy, radio-frequency, and peptides and supplements!! The episode with Dr. A. Galpin didn’t cover everything Millions of men and women our age will greatly appreciate your time and energy. Thanks for all the evidence-based science you bring to us, free of any cost.

This is probably one of the most valuable podcasts I’ve ever listed to. Thank you for your amazing content! I feel very empowered and inspired with these new tools 😄

Science of performance is where @hubermanlab shines. Keep it up 👊

Growth mindset - the fact that we can improve our abilities by learning and putting effort into the thing that we want to improve. -what have I been told i'm good/bad at, what have i told myself I'm good/bad at -what am I good at and why? Did it come naturally or I worked hard to achieve those things? What am I bad at and why? Is it because I didn't work to improve it or I worked long and hard enough, but still didn't improve it? How much is my identity integrated to the things I am good/bad at? Intelligence feedback vs effort feedback -intelligence feedback (IF) (e.g. smart, talented) -effort feedback (EF) (e.g. you tried really hard) -if you give yourself EF, you will persist and pick harder tasks which will improve you over time -if you give yourself IF, you will pick easier challenges which will decrease your performance over time -EF improves performance over time, IF decreases performance over time TOOL 1 Ask yourself - what is your inner self-talk when you engage in the things that you are good at? What is your inner self talk when you engage in the things that you are bad at? When you notice your self talk (e.g. I'm good/talented in drawing and bad/not talented in sports), shift that self-talk to more effort-oriented (e.g. I spent a lot of time and effort drawing, and because of that I developed my drawing skills, but because I haven't done any sports throughout my life, I haven't developed my sports skills) Give yourself effort labels, not performance labels (e.g. "I worked the hardest out of all players on the pitch." Avoid statements like: "I am the best player, I am the most talented", instead, use statements like: "I've worked really hard on my technical ability and I've improved it a lot. I work hard and I always give my all.") THE ONLY 2 THINGS YOU CAN CONTROL ARE: WHERE YOU PUT YOUR ATTENTION AND WHERE YOU PUT YOUR EFFORT Build growth mindset by: 1. Focusing on effort, not performance 2. Focusing on errors (from cognitive, not emotional standpoint) that you made 3. Understanding what led to those mistakes 4. Placing your effort into improving those mistakes Stress-is-enhancing mindset -DIFFICULTY, STRUGGLE AND FRUSTRATION (ELEVATED HEART RATE, DIFFICULTY MAINTAINING FOCUS) WHEN YOU ARE LEARNING SOMETHING ARE NOT SIGNS THAT YOU'VE REACHED YOUR LIMITS. THEY ARE SIGNS THAT YOU ARE EXPANDING YOUR LIMITS. TOOL To develop growth and stress-is-enhancing mindset, ask your coach/teacher/colleague/teammate why you made an error and how can you improve it. In ideal situation, both teacher/coach and student/player have to have growth mindset. TOOL If a teacher/coach doesn't have a growth mindset, take a pen and paper and write a letter to an imagined person that is trying to get good at the thing you are trying to get good at. In that letter, explain to that person what growth mindset is, how it is different than fixed mindset and how to develop growth and stress-is-enhancing mindset. No one is born with growth mindset and/or stress-is-enhancing mindset. They both can be developed.

Andrew you exerted your words through great perseverance, creating a total banger. Keep in mind this is not because you are talented in any way. It has to do with your perseverance through delivering these words.

I thought Dr. Lisa Feldman-Barrett was scheduled to be a guest quite awhile back. Thanks for truly life-changing content.

So useful for me as a teacher, it made me realize how important it is to change the feedback I give to students and how crucial this is for learning. Thank you!

Thanks! Andrew Huberman. The way you organize and present information makes this content way very valuable. As some one said, this videos are masterclasses.

Thanks to Dr Huberman,this is one of the best of Huberman lab series and I am beyond grateful for the tools provided in this episode...Something every parent should be aware of and help kids cope up with frustrations,stress during learning...

This guy is one of the most pedantic people I have ever heard speaking; he has an incredible talent repeating the same thing several times and making people feel as if they spent their time productively; chapeau!

I love every podcast you do but when you get close to my world as a musician, I am thrilled. I have always called stage fright or performance anxiety 'available energy'. I have understood this as a way not to judge what my nervous system is doing and I now I have the science to back this up. Thanks as always and I am looking forward to seeing you live in Toronto!

*ACTIONNABLE TOOLS : Time-stamps* 11:28 1st set of questions: - What have I been told I'm really good at / and bad at ? - What have I told myself that I'm really good or bad at ? 2nd set of questions: - What am I really good at and why ? Did it occur naturally, did I apply myself for years to it ? - 29:18 - What is your typical narrative when you do something that you're good at ? - What is your typical narrative when you do something that you're bad at ? - What is your narrative when you think about engaging in an activity you're bad or good at ?

Rewarding yourself based on effort is the best way to improve performance

This hits a wow... I always hated everything and everyone constantly telling me I'm smart because i always saw myself as an idiot who can never see every facet of any problem. I always thought there's something i'm missing. Having a friend who constantly mocks you, smartly, helps a lot! You have to love the bastard as a brother to learn from his harsh feedback. Don't get over yourself, be aware that you are prone to mistakes.

Thank you for your years of dutiful work and for sharing your wisdom with the world. I have directed hundreds of people to this show. I have a BSc in psychology and I've learnt more from 1 episode of your podcast than a full semester of college. God bless you. Your no.1 fan in Ireland :) 🍀

This is really a hit home. Being compared to my older sister being a grade behind it was always like she was good naturally at things and I always had to work harder at it. As an adult I laugh at my people pleasing ways from back when but am happy to know all my effort wasn't in vain and constant effort is my way of doing things.

Hearing how each type of praise is given impacts a person's decisions when facing a challenge has shed light on why I did not put in more effort towards my studies in high school and even in college.

So helpful. I’m trying to make a decision about sticking with a fairly easy job or taking one that would push me more. In earlier years I’d have quickly chosen the latter. Now, in my late 60’s, I’m tempted to take the easy route. This podcast has spoken to the ‘real me’.

As someone who works with children i just wanna say there is more to kids than just learning stuff. Please dont stop telling children that they are smart or are doing well, just choose when you use those compliments. A child or any human sometimes needs some conformation or reassurance. There is more in life than being 'better' at some skill. Happiness and confidence are foundational in life.

Great episode of AH… cultivating a growth mindset can lead to increased motivation, resilience, and a greater ability to reach one's full potential… ❤

WOW! Thank you so much, Dr. Huberman, I was in a fixed mindset as the new semester is about to start in a month, but this has changed my entire perspective on learning. I have an insight into this as well, As you were teaching about intelligence feedback vs effort feedback I realized how it's about playing an infinite game vs a finite game. When you reinforce an intelligence mindset, the person has a fixed goal achieved or seeks to apply a fixed set of rules to achieve the praise or the intelligent identity itself. This limits the person to a finite game and does not make them do more challenging things (as you mentioned). Whereas a person with effort feedback has an infinite game to play where there is no end goal and no fixed rules since effort can be applied anywhere and be endless

I don’t remember if I even blinked during the whole episode as the contents were incredibly invaluable and mind-blowing ! Thank you Andrew! We definitely need more individuals like you on this planet !

00:00 🧠 Growth mindset is a powerful concept in psychology that embraces challenges and optimizes performance by distancing identity from performance and focusing on effort and enjoyment in learning. 02:05 💡 Combining growth mindset with stress-enhancing mindset can significantly improve performance in various domains for people of all backgrounds. 07:49 🏆 Feedback linked to intelligence labels like "smart" or "talented" can undermine motivation and performance, leading individuals to choose easier tasks to maintain praise. 11:19 🤔 Mindsets are mental frames that organize and encode information, often attaching narratives to our sense of identity, impacting our choices and actions. 14:42 🔍 Carol Dweck's research demonstrates that modifying feedback to focus on effort rather than intelligence can foster a growth mindset and lead to greater perseverance and performance on challenging tasks. 21:22 🏆 Giving intelligence praise (e.g., "You're so smart") reduces performance, while giving effort praise (e.g., "You worked so hard") improves performance. 22:32 🏃‍♂️ Effort praise leads to taking on more challenges, while intelligence praise leads to limiting challenges. 23:13 😕 Intelligence praise can lead to misrepresentation of performance, with kids exaggerating their scores. 26:01 🌱 Effort-based narratives enhance learning and performance, emphasizing the value of persistence and effort over fixed abilities. 36:13 🎯 Effort-based praise, given before or after performance, positively impacts performance, while intelligence-based praise negatively affects subsequent performance. 42:43 🧠 Individuals with growth mindset show different brain activity patterns when confronted with errors compared to fixed mindset individuals. 43:11 📊 Study used brain activity recordings (ERPs) to observe responses to errors during a game-like task. 45:19 🧠 Growth mindset individuals focus on cognitive appraisal when confronted with errors, while fixed mindset individuals show stronger emotional responses. 49:15 🧠 Growth mindset is about connecting motivation to cognition, understanding stress is enhancing mindset can help achieve growth mindset. 01:00:04 📚 Our cognitive appraisal of stress impacts how we react to it, learning that stress can enhance performance can actually improve performance. 01:04:33 🧠 Learning about stress as an enhancer can lead to improved performance under challenging circumstances. 01:05:55 📚 Stress is neither inherently good nor bad; its impact depends on how we perceive and respond to it. 01:07:21 💡 Developing a stress-enhancing mindset can lead to shorter durations of stress hormone release and increased focus under stress. 01:13:39 🌱 Learning about growth mindset and stress-enhancing mindset can significantly reduce stress and improve performance. 01:17:15 🔬 A brief tutorial on growth mindset and stress-enhancing mindset can lead to powerful changes in physiology and psychology, reducing anticipatory stress and improving performance. 01:26:03 🧠 Adopting a growth mindset and stress enhances performance mindset together has a synergistic positive effect on learning and performance. 01:28:21 👏 Focus on praising effort and persistence, not fixed labels, when giving feedback to oneself or others. 01:31:36 🤝 Seek help from others, especially those who performed well, to understand and analyze areas of improvement. 01:33:24 📝 If a mentor or teacher is not available, write a letter to yourself explaining growth mindset and stress enhances performance principles to solidify their benefits. 01:37:49 💪 The mind is not exactly like a muscle; while effortful learning can be challenging, it triggers the neurochemical and neural conditions necessary for growth and improved performance. Recap by HARPA AI 🧬

Been waiting for this one, really excited to see how it will improve my ability to perform in academics and in the lab!

I simply cannot thank Dr. Huberman enough for his work. The growth mindset episode was especially useful. I’ve already recommended it to all my friends. What a gem.

Thank you Dr. Huberman, team, sponsors and supporters ☀️

This episode cleared up so many things for me! I've been working on my mindset after finishing therapy, and as you mentioned it's not easy doing it all on your own. Thank you for all the amazing, free and easy to access information you share with the world!💜🖖🏻

Amazing lecture! As usual very informative and useful, thank you Andrew and your team 🙏🏻

Just love this on praising genuine effort. People\we know when we have not tried our best, don’t leave anything on the table! Thanks Andrew very well explained!

FINALLY ! amazing. growth mindset really talked thru

I think a lot of us millennial kids grew up with parents who were big on "positive reinforcement" instead of emphasizing the effort and personal growth.

The best episode ever Andrew!! This is the number one episode for modern success these days

I’ve dealt with such constant levels of stress and anxiety my entire life. I do breathing techniques, cold plunges, I workout regularly, eat healthy (try my best..) but no matter what I’ve always had a constant level of stress eating away at me. The moment he went over stress Is enhancing mindset with a growth mindset it was literally a switch, an immediate switch. It was the missing piece. My mindset was the missing piece, no matter how much I was doing physically. I honestly am just.speechless. I can’t remember the last time I’ve felt so calm, at peace and in control of myself and my life. I feel like me again. Thank you for your research and compiling of research for our benefit.

I have been giving the wrong feedback my whole life. I am so happy to discovering it and fixing it

That was some nice effort that you put into this podcast, Andrew. Really well done. I'm sure, you'll be able to pick an even more challenging topic to present it to us in a way that we can understand and apply it. Thanks a lot and keep the good work going! (Was that correct way to praise?)

Hello Dr. Huberman! I’m a student pilot in the Air Force and believe that this topic is very important for students going through pilot training. Would it be possible to get the whole tutorial from Dr. Yeager to share with my classmates? Thank you very much for the information!

You're gonna save my life Dr Huberman. I applaud you for communicating valuable science to the public

Thank you from the bottom of my heart for doing this video. I have been trying to cultivate a growth mindset for a few months now but was struggling with finding a good protocol but that ended today. This video has so much information, I took the time to properly sit down and watch the whole thing giving gaps to be able to reflect on what is being taught. Can't thank you enough for doing this video Dr. Huberman, much love 💙💚

Looking forward to the episode, and would love a collaboration between you and Dr. k from the channel HealthyGamerGG! I feel like you both go over these topics really well

I am recently going through a "Netflix addiction" phase. Well, ok, addiction is probably a strong word, but the last two days I've been binge watching Netflix, which is not serving me well at all. So, this video came just in time! Thank you, Andrew and your team

I always received intelligence praise, and I've found that I had to work harder in order to maintain this label

Dr. Huberman. Thank you very much for the unimaginable effort that you put forth in giving this information to the general population. The fluent manner in which you deliver the information goes to show the unseen effort that you’ve put forth in immersing yourself in this information to be able to teach it in said fluent manner.

You are a very good KZfaqr, can I get a comment heart?

I'm curious if there will be an episode on acne (especially adult female acne) in the future?

Hi Dr Huberman, This episode really resonated with me. I've been listening to your podcast for a while now looking for tips and tools to navigate a dozen or so TBIs, and I am incredibly grateful for your work and contributions. Directly due to your podcast I've been learning neuroscience in my free time and it's been so helpful towards me finding healing and mental peace. This particular episode resonated with me, and was a beautiful reminder that even though life has been really hard the last few years for me, I've been able to grow and reframe a lot of what I've been going through to learn from. I grew up with the idea that pain is weakness leaving the body, but hearing the similar concept of "stress is enhancing" flipped a switch in my head. You've really inspired me to take all the challenges I've been facing and transform them into something creative and useful, so thank you. I have been struggling to find the career path I wanted to follow after the military, and I think naturopathic neuropsychology is the path that I want to walk. Thank you for your work. Maybe one day I'll move back to Cali to come learn neuro from you in person, I have some work to do before then, and I will continue to study hard from afar. Thank you for your time, Noah Ocean Niesen

Thank you for having the courage to share this Dr. Huberman. My father passed away a few weeks ago. We are Orthodox Christians. I haven’t been to church or prayed in years. I still have great difficulty believing in any of the basic propositions and claims that are made in Christianity. However, I prayed and went through the motions out of respect for my father. Over the week I found myself more grateful, less self-centered, and refocused on what’s important in my life. Prayer does work. Especially selfless prayer.