本期节目讨论了如何建立和应用成长心态——通过自我奖励和专注于通过努力进行学习和技能发展的实践——以提高学习和表现。同时，探讨了我们的内在叙述如何驱动我们取得进步的能力，对比了成长心态与固定心态，并描述了我们收到的反馈或表扬类型如何塑造我们的心态，以及奖励和庆祝“动词”（行动）而非形容词（表现标签）的巨大优势。此外，还讨论了数据显示压力如何提升表现，并解释了为什么成长心态与“压力是增强心态”协同作用，以及如何将它们结合起来。

🌱 成长心态是一种专注于通过努力进行学习和技能发展的心态，它鼓励个人奖励自己的进步，而不是仅仅关注成果。与固定心态相比，成长心态更能够促进个人的长期发展和成功。

📖 内在叙述对个人进步至关重要。我们的自我对话可以塑造我们的心态，从而影响我们的学习和表现。通过改变叙述方式，可以转变心态，进而提升表现。

👨‍🏫 反馈和表扬的类型对心态塑造有着深远影响。重视努力的反馈（如“你很努力”）比重视智能的反馈（如“你很聪明”）更能培养成长心态，并促进持续的努力和更好的表现。

🏆 奖励和庆祝行动（动词）而非仅仅是表现（形容词）可以鼓励个体持续努力和尝试。例如，表扬一个孩子的努力而不是天赋，能够帮助他们建立更健康的自我形象和学习态度。

🧠 压力并不总是有害的。适度的压力可以提高表现，成长心态与“压力是增强心态”的结合可以更有效地利用压力，促进个人成长和表现。

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.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Growth Mindset

(00:03:11) Sponsors: LMNT & Waking Up

(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) Sponsor: AG1

(00:34:36) Tool: Failure & Identity; Effort & Verbs

(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance

(00:40:080 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

Disclaimer