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In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training.
Articles
- Statistics of Mental Imagery (Mind)
- Best practice for motor imagery: a systematic literature review on motor imagery training elements in five different disciplines (BMC Medicine)
- Sleep and the Time Course of Motor Skill Learning (Learning & Memory)
- Mental practice modulates functional connectivity between the cerebellum and the primary motor cortex (iScience)
- Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task (Frontiers in Psychology)
- What is the relationship between Aphantasia, Synaesthesia and Autism? (Consciousness and Cognition)
- Chapter 15 – Aphantasia: The science of visual imagery extremes (Handbook of Clinical Neurology)
- Visual mental imagery and visual perception: Structural equivalence revealed by scanning processes (Memory & Cognition)
- Using motor imagery practice for improving motor performance – A review (Brain & Cognition)
- Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task (Frontiers in Psychology)
- Visual images preserve metric spatial information: Evidence from studies of image scanning. (Journal of Experimental Psychology: Human Perception and Performance)
- Acquisition and consolidation processes following motor imagery practice (Scientific Reports)
Other Resources
- Mobius strip
- Impossible cube
- Rubin’s vase
- Stop-Signal Task (Click on “Run the Demo” in the left-hand margin. Requires keyboard; not for smartphone)
Huberman Lab Sleep Episodes
- Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
- Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
- Master Your Sleep & Be More Alert When Awake
Timestamps
- 00:00:00 Mental Training & Visualization
- 00:04:46 Sponsors: LMNT, Maui Nui, Eight Sleep
- 00:08:04 Developmental vs. Adult Neuroplasticity
- 00:11:42 Learning New Skills: Focus & Sleep
- 00:14:49 Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills
- 00:23:42 Principle #1: Very Brief, Simple, Repeated Visualization
- 00:29:36 Sponsor: AG1 (Athletic Greens)
- 00:30:51 Principle #2: Mental Training Cannot Replace Real Training
- 00:37:36 Principle #3: Combining Real & Mental Training
- 00:43:17 Principle #4: Assigning Real-World Labels to Visualizations
- 00:50:37 Principle #5: Mental Imagery Equivalence to Real-World Perception
- 00:55:28 Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency
- 01:03:43 Sponsor: InsideTracker
- 01:05:00 Adding Mental Training; Injury, Travel or Layoffs
- 01:11:09 Timing of Mental Training & Sleep
- 01:15:17 Role of Gender & Age on Mental Training
- 01:17:10 First-Person vs. Third-Person Visualization; Eyes Open vs. Closed
- 01:23:53 Physical Skills, Motor Cortex & Cerebellum
- 01:31:15 “Go” & “No-Go” Pathways
- 01:34:19 Stop-Signal Task, Withholding Action
- 01:44:19 Aphantasia, Synesthesia; Social Cognition
- 01:52:58 Mental Training Practice & Benefits
- 01:57:36 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter