In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill. I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development. Episode show notes: https://go.hubermanlab.com/RTVzwhG Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: https://youtu.be/xJ0IBzCjEPk Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Timestamps* 00:00:00 Huberman Lab Essentials; Learning Motor Skills 00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus 00:03:58 Skills & Realistic Expectations, Super Mario Effect 00:08:17 Tube Test & Brain, Tool: Increase Repetitions 00:11:01 Importance of Errors, Framing Effect, Neuroplasticity 00:13:23 Learning Session Protocol, Tool: Idle Time Post-Learning 00:17:23 Movement Speed, Ultra-Slow Movements 00:19:28 Skill Proficiency & Errors, Tool: Metronoming 00:21:56 Mental Rehearsal & Limits, Tool: Visualization 00:24:38 Skill Learning & Supplements, Alpha-GPC, Caffeine 00:28:26 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer