Kids make learning a language as an adult seem impossible, don’t they? One moment, they’re babbling, and the next, they’re forming sentences, understanding complex phrases, and even switching between languages—all without a single grammar drill or flashcard. Meanwhile, here you are, spending hours memorizing conjugations, practicing pronunciation, and trying to string together a simple sentence. It’s frustrating when the words don’t come out right, and you might even wonder if learning a new language as an adult is just too hard.
The truth? You can learn a new language—it’s not your age holding you back; it’s your approach. Scientists now know how the adult brain learns, and the best part is that with the right strategies, you can tap into the same neuroplasticity kids use to pick up languages. Neuroscientist Andrew Huberman explains it all in this fascinating YouTube video that shatters the myth that “you can’t teach an old dog new tricks.” In this blog, we’ll break down his insights and show you how to use them to finally succeed in your language-learning journey. Let’s get started!
What is Neuroplasticity?
Neuroplasticity is the brain’s ability to reorganize and form new neural connections throughout life. When we learn something new or repeat an activity, the brain strengthens the pathways involved, making it easier to perform that task again. Essentially, the more we use certain brain connections, the stronger they become. This adaptability allows us to acquire new skills, recover from injuries, and continuously grow by creating new patterns in our brains. It’s what makes personal development and learning possible at any age.
Why Learning a Language is Easier for Kids
Children’s brains are much more flexible than adults’ because they have abundant extracellular space between neurons. This extracellular space allows neurons to form connections more easily and quickly, making it easier for kids to learn new things, especially languages. As a result, young children passively absorb language from their environment without needing to actively study it.
They pick up sounds, words, and grammar naturally, just by being around people who speak the language, without having to consciously focus on rules or structures. This ability to soak up language effortlessly is one of the reasons why kids seem to learn so quickly.
Why Do Adults Struggle to Learn a New Language?
After the age of 25, when the brain fully matures, the extracellular space between neurons starts to fill up, making it harder for new connections to form. This change limits the brain’s ability to adapt and create fresh pathways, which is why learning a new language as an adult can feel so challenging.
Unlike children, whose brains are still incredibly flexible, adults have more rigid and established neural pathways. That’s also why passive learning—like listening to podcasts or watching videos—rarely works for adults. Our brains simply aren’t wired to absorb new information that way anymore.
Neuroplasticity and Learning a Language as an Adult
To truly understand how adults can learn effectively, it’s important to know the three key phases of activating neuroplasticity for adults. Huberman’s insights boil down to three key phases:
1. Trigger Phase: Activating NeuroplasticityThis phase starts with the release of two essential neurochemicals. In a more straightforward context phase one requires alertness and focus while learning.
- Epinephrine (alertness): Your brain’s “on” switch for learning, ensuring you’re aware and ready to absorb new information. Without alertness, neuroplasticity won’t happen—so no, listening to Spanish podcasts while you sleep won’t help!
- Acetylcholine (focus): Released from the brainstem and nucleus basalis, it sharpens your attention, directing your brain to prioritize key information.
After the learning session, your brain needs time to consolidate what you’ve practiced. This happens during deep sleep and Non-Sleep Deep Rest (NSDR).
While learning lays the groundwork, the actual rewiring of new neural connections or neuroplasticity occurs during rest. Think of it like a workout: you challenge your muscles while exercising, but the growth happens during recovery. Without rest, there’s no progress.
3. The Repetition Phase: Strengthening Neural PathwaysRepetition makes new neural connections stronger and more efficient. While Huberman doesn’t fully expand on this phase in the video, it’s a well-known pillar of effective learning.
How to Activate Neuroplasticity as an Adult Learning a New Language
Earlier, we explored the three key phases of activating neuroplasticity: the Trigger Phase, the Rewiring Phase, and the Repetition Phase. Now, let’s focus on practical tips to activate each of these phases and make your language learning journey more effective, based on Huberman’s insights.
1. For the Trigger PhaseThe first step to activating neuroplasticity is ensuring your brain is both alert and focused.
Your brain needs to be in an alert state to kickstart neuroplasticity. Here’s how you can achieve this:
- Get enough sleep: Aim for 7–9 hours of quality rest each night to keep your brain sharp and ready for learning.
- Stay motivated: Reflect on why you want to learn a new language. A clear sense of purpose boosts engagement and helps maintain alertness.
Focus is all about directing your attention to one task or stimulus. Huberman highlights how visual focus is directly tied to mental focus:
- Visual focus: When you fix your gaze on a small area, that specific area becomes “high-resolution,” activating brain regions that process information in greater detail.
- Auditory focus: The same applies to sounds—zeroing in on specific auditory cues enhances your ability to absorb meaningful information.
- Remove distractions: Create an environment that minimizes interruptions so you can fully concentrate on what you’re learning.
- Practice NSDR (Non-Sleep Deep Rest): Right after studying, engage in activities like a 20-minute nap, a relaxing walk, meditation, or relaxed breathing exercises. These methods help your brain rest and process what you’ve just learned.
- Deep sleep is essential: Adults should aim for 7-9 hours of sleep per night to ensure that the brain can fully consolidate learning and strengthen neural connections during deep sleep. Without enough sleep, your brain can’t effectively process and store new information.
The final phase is about reinforcing and stabilizing the new neural pathways through repetition. Though Huberman’s video primarily focused on the Trigger and Rewiring phases, here are some science-based strategies to make the most of the Repetition phase:
- Incorporate active recall: Instead of passively reviewing notes, challenge yourself to actively retrieve information. Use flashcards, quiz yourself on grammar rules, or write sentences with new vocabulary to strengthen your recall.
- Space out practice: Spread your learning sessions over time instead of cramming. This approach, known as spaced repetition, helps solidify what you’ve learned and ensures it stays in your long-term memory.
- Make it a habit: Consistency is the foundation of mastery. By committing to small, regular study sessions, you’ll build momentum and steadily improve over time.
For more insights on active recall, you can watch Huberman’s YouTube video dedicated to the topic.
Summary
- Neuroplasticity: Essential for personal development and acquiring new skills at any age.
- Why Language Learning is Easier for Kids?: Kids have more extracellular space between neurons, making it easier to form neuroplasticity and learn new skills.
- Why Adults Struggle with Language Learning?: After age 25, brain development fills extracellular space, making it harder to form neuroplasticity and learn a language.
- To Activate Neuroplasticity in Adults: 1) Trigger Phase: Be Alert and Focused while learning; 2) Rewiring Phase: Practice deep sleep and Non-Sleep Deep Rest (NSDR) after learning; 3) Repetition Phase: Repeat what you learned to intensify neural connections
- Practical Tips to Activate Neuroplasticity for Language Learning in Adults:
- For the Trigger Phase:
- Alertness: Get enough sleep (7-9 hours), stay motivated, and engage with a clear purpose.
- Focus: Minimize distractions, practice visual focus and auditory focus.
- For the Rewiring Phase:
- Practice NSDR: Engage in 20-minute naps, relaxing walks, or meditation after learning.
- Deep Sleep: Ensure 7-9 hours of sleep for proper consolidation of information.
- For the Repetition Phase:
- Active Recall
- Space out Practice
- Make it a Habit
- For the Trigger Phase: