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hacks

Education

The effortless trick neuroscientists say will help you pick up any new skill a lot faster

It's a passive hack that works wonders.

via Andrea Piacquadio/Pexels

A woman learning how to play guitar

Learning a new skill, such as playing an instrument, gardening or picking up a new language, takes a lot of time and practice, whether that means scale training, learning about native plants or using flashcards to memorize new words.

To improve through practice, you have to perform the task repeatedly while also receiving feedback so you know whether you’re doing it correctly or not. Is my pitch correct? Did my geraniums bloom? Is my pronunciation understandable?

However, a new study by researchers at the Institute of Neuroscience at the University of Oregon shows that you can speed up the processes by adding a third element to practice and feedback: passive exposure. The good news is that passive exposure requires minimal effort and is enjoyable.

"Active learning of a... task requires both expending effort to perform the task and having access to feedback about task performance," the study authors explained. "Passive exposure to sensory stimuli, on the other hand, is relatively effortless and does not require feedback about performance."

listening to music, learning a skill, woman in bedA woman listening to music in bedvia Andrea Piacquadio/Pexels

So, if you’re learning to play the blues on guitar, listen to plenty of Howlin’ Wolf or Robert Johnson throughout the day. If you’re learning to cook, keep the Food Network on TV all day to absorb some great culinary advice. Learning to garden? Take the time to notice the flora and fauna in your neighborhood or make frequent trips to your local botanical garden.

If you’re learning a new language, watch plenty of TV and films in the tongue you are learning.

The scientists add that auditory learning is especially helpful, so listen to plenty of audiobooks or podcasts on the subject you’re learning about.

Researchers learned the tremendous benefits of passive exposure after conducting a study with a group of mice. They trained them to find water, using various sounds to give either positive or negative feedback, like playing a game of “hot or cold.” Some mice were passively exposed to these sounds when they weren't looking for water. Those who experienced this additional passive exposure and their active training learned to find the water reward faster.

gardening, learning a skill, nueroscienceA woman reading a book about house plants.via cottonbro studio/Pexels

“Our results suggest that, in mice and in humans, a given performance threshold can be achieved with relatively less effort by combining low-effort passive exposure with active training,” James Murray, a neuroscientist who led the study, told University of Oregon News. “This insight could be helpful for humans learning an instrument or a second language, though more work will be needed to better understand how this applies to more complex tasks and how to optimize training schedules that combine passive exposure with active training.”

The great news about the story is that in addition to giving people a new way to approach learning, it’s an excuse for us to enjoy the things we love even more. If you enjoy listening to blues music so much that you decided to learn for yourself, it’s another reason to make it an even more significant part of your life.

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Health

One simple breathing exercise could be all you need to enjoy a good night's sleep

The doctor backed hack just might cut through all the hype.

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Who doesn't want to get better sleep these days?

For many of us, those elusive zzz’s keep getting harder and harder to catch. Hence why everywhere you look there seem to be new “hacks” for getting a good night's sleep—especially on TikTok, where “sleepy girl mocktails” currently reign supreme.

But unlike most viral elixir recipes, this trick for falling asleep fast is actually doctor approved.

Dr. Kunal Sood, who is a TikTok celebrity in his own right with 2.2 millions followers, revealed that finally getting some long awaited shuteye might come down to a super simple breathing exercise.

In a clip posted to his page, Dr. Sood breaks down what’s known as resonance frequency breathing, which involves slowing your breathing down to around 3-7 breaths per minute.

This type of breathing is accomplished by “inhaling and exhaling for a count of five,” Dr. Sood explains, adding that this activity “activates the parasympathetic nervous system,” which helps us relax enough to fall asleep.

The doctor also stated that “there is even research which shows that practicing resonance frequency breathing can reduce your anxiety and improve your cognitive performance,”a claim upheld by The National Institutes of Health which states: “Self-training in resonance breathing lowers stress, blood pressure and improves mood.”

@doctorsood Have you tried this to help you sleep? 😴 #sleep #sleeptips ♬ original sound - DoctorSood, M.D.

Resonance frequency breathing is very similar to the popular 4-7-8 breathing technique, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Both seem to uphold the concept that breath can be the key to our relaxation, thanks to the physiological processes it conjures up.

Research has shown that different emotional states are linked with different forms of breathing, and that following the breathing patterns associated with those emotions causes you to actually feel the corresponding emotion. Breathing in a relaxed way therefore sends a signal to the brain saying that it’s time to relax. Though you could you either resonance breathing as described by Dr. Sood, or 4-7-8 breathing, or some other variation, a good rule of thumb is to lengthen your exhales, as that’s when your heart rate slows down.

sleep hacks

Breathing can be a helpful tool in a variety of anxiety inducing situations.

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We all know that getting good sleep is vital for our wellbeing, and while it might seem like we need to go to extremes or buy whatever’s trending on the subject, it’s nice to know that oftentimes our body is already well equipped to help us. Sometimes, it really is as easy as taking a breath.

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Family

Mom shows why painters tape is her 'weird' thing she'll never travel without

For parents with young kids looking to have a little less travel stress this holiday season—this one's for you.

@nicholaknox/Instagram

A mom shows all the ways painters tape can be useful while traveling

Traveling can be stressful for anyone, but it’s particularly challenging for parents with really young kids. The sitting still for long periods of time, the changes in schedule, the abundance of stimuli, the unexpected stomach bugs, the suddenly running out of diaper wipes…all the things that make trips triggering for toddlers and therefore chaotic for mom and dad.

And while there might not be a way to completely avoid every travel-induced aggravation (it’s all part of the journey!) there are definitely tips and tricks and tools to make it a bit smoother of a process.

For one mom, a peaceful trip always begins with a roll of painter’s tape.

“I swear to you. It’s great on the plane but also on vacation,” Nichola Knox, a Canada-based mom wrote on Instagram last month.

“It’s great on the plane but also on vacation,” she continued. “Label the kid’s cups, a bandaid for when your toddler ‘really needs one,’ taping over locks and drawers you don’t want them getting into. The list goes on. It’s forever the ‘weird’ thing I bring on trips.”

In Knox’s video you can see the tape being used in myriad ways—both practical and creative. On the plane, it’s used as a snack holder and extra cup holder, a button block, plus as various ways to keep her kid entertained—window stickers, a “bridge” for his toy car, letters for a little arts and crafts time, etc.

Then at the hotel, she created little crawling roads mapped out on the floor. Nifty.

The video received a ton of positive feedback, with views calling the idea “expert-level parenting.”

Even the official Instagram account for airline WestJet left a comment saying “Inflight entertainment that we never thought of! Very creative. ✈️.”

Meanwhile, one person added, “If I was sitting with you I would totally be participating in all the fun tape-based shenanigans! This is brilliant.”

Knox isn’t the only one on the painter’s tape bandwagon. Another mom called it a “baby proofing workhorse” in a TikTok video saying it’s great for keeping anything dangling above out of reach, as well as covering up and outlets while at hotels.

Meanwhile, another mom shared that when flying, she would board earlier than her husband and son and put a little tape over the latch to the dining tray table, since he was “going through a phase where he liked to open and close everything.”

Honestly, it does make sense that this item could be such a travel friendly tool for parents. The beauty of painter’s tape is that it usually doesn't cause any mess or damage to the surfaces we stick it on. It’s super easy to simply peel off and go, especially when it’s only going to be used for a few hours.

And of course, parents can find plenty of ways to use painters tape at home, too. Mom blogger Kelsey Pomeroy has a few suggestions—makeshift chip clips, light blockers, lint rollers, reminders notes…just to name a few.

Sometimes the biggest parenting win is finding an easy solution that allows for more time to simply enjoy the moment. Seems like this hack is one of those wins. Happy traveling, moms and dads!

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