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In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/eu/huberman/ ROKA: https://roka.com/huberman InsideTracker: https://www.insidetracker.com/ Supplements from Momentous https://www.livemomentous.com/huberman Social & Website Instagram: https://www.facebook.com/unsupportedbrowser Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/unsupportedbrowser TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com/ Newsletter: https://www.hubermanlab.com/newsletter Articles Praise for intelligence can undermine children's motivation and performance: https://psycnet.apa.org/record/1998-04530-003 Why do beliefs about intelligence influence learning success? A social cognitive neuroscience model: https://academic.oup.com/scan/article/1/2/75/2362769 Rethinking stress: The role of mindsets in determining the stress response: https://psycnet.apa.org/record/2013-06053-001 A synergistic mindsets intervention protects adolescents from stress: https://www.nature.com/articles/s41586-022-04907-7?error=cookies_not_supported&code=eaa09363-ab14-4e74-ab5c-4944a71631f6 Other Resources Dr. Carol Dweck: https://profiles.stanford.edu/carol-dweck Dr. Alia Crum: https://profiles.stanford.edu/alia-crum Dr. Alia Crum: Science of Mindsets for Health & Performance (Huberman Lab episode): https://www.hubermanlab.com/episode/dr-alia-crum-science-of-mindsets-for-health-performance Dr. David Yeager: https://liberalarts.utexas.edu/psychology/faculty/yeagerds Timestamps 00:00:00 Growth Mindset 00:02:55 Sponsors: Eight Sleep & ROKA 00:05:17 Mindset & Narrative 00:12:58 Intelligence Feedback vs. Effort Feedback, Identity Labels 00:20:10 Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation 00:26:45 Fixed Intelligence vs. Growth Mindset 00:28:53 Tool: Intelligence (Performance) vs. Effort Narrative, Labels 00:32:30 Tool: Failure & Identity; Effort & Verbs 00:34:36 Sponsor: AG1 00:35:41 Tool: Timing, Intelligence vs. Effort Praise & Performance 00:40:08 Fixed Mindset vs. Growth Mindset: Failure & Performance 00:50:28 Tool: Shift from Fixed Mindset 00:54:23 Sponsor: InsideTracker 00:55:30 Stress-is-Enhancing Mindset 01:05:53 How Stress Can Enhance Performance 01:13:21 Growth Mindset + Stress-is-Enhancing Mindset & Performance 01:20:36 Reframing Stress 01:25:45 Tool 1: Student & Teacher Mindset 01:28:17 Tool 2: Effort Praise/Feedback: Verbs not Labels 01:31:24 Tool 3: Errors & Seeking Help 01:32:58 Tool 4: Self-Teaching & Growth Mindset 01:34:35 Tool 5: Reframe “Mind is Like a Muscle” Analogy 01:39:20 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/ Disclaimer: https://www.hubermanlab.com/disclaimer