In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss the development of skills based on neuroplasticity and the roles of concentration, sleep, movement restriction and restlessness. I then present five key principles of mental visualization to improve the speed, accuracy and consistency of learning. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, as well as how to adapt these methods in the event of injuries or interruptions to traditional training. Throughout, I refer to scientific studies supporting these concepts. This episode should enable everyone to learn or teach more effectively through the use of mental visualization and practice.

#HubermanLab #Science #Neuroscience

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Maui Nui: https://mauinuivenison.com/huberman
Eight Sleep: https://eightsleep.com/huberman
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Articles
Mental imagery statistics: https://bit.ly/3H8NR78
Best practices for motor imagery: a systematic literature review of motor imagery training elements across five different disciplines: https://bit.ly/3UY0RT3
Sleep and the time course of motor skill learning: https://bit.ly/41tM9We
Mental practice modulates functional connectivity between the cerebellum and primary motor cortex: https://bit.ly/3H9kh1H
Motor imagery combined with physical training improves response inhibition in the stop signal task: https://bit.ly/3oBlmZJ
What is the relationship between aphantasia, synesthesia and autism? : https://bit.ly/3V2Tslj
Chapter 15 – Aphantasia: The science of the extremes of visual imagery: https://bit.ly/3V2Tqdh
Visual mental imagery and visual perception: structural equivalence revealed by digitalization processes: https://bit.ly/3L0jvoE
Using Motor Imagery Practice to Improve Motor Performance – A Review: https://bit.ly/3ApXzyi
Motor imagery combined with physical training improves response inhibition in the stop signal task: https://bit.ly/3oBlmZJ
Visual images preserve metric spatial information: Evidence from studies of image digitization. : https://bit.ly/41OMimY
Acquisition and consolidation process following the practice of motor imagery: https://go.nature.com/3L1udeK

Other resources
Mobius strip: https://www.britannica.com/science/Mobius-strip
Impossible cube: https://www.newworldencyclopedia.org/entry/Impossible_cube
Rubin's vase: https://en.wikipedia.org/wiki/Rubin_vase
Stop-Signal Task: https://www.psytoolkit.org/experiment-library/stopsignal.html (Click “Run Demo” in the left margin. Requires a keyboard; not for a smartphone)

Sleep episodes from the Huberman laboratory:
Dr. Matthew Walker: The Science and Practice of Perfecting Your Sleep: https://hubermanlab.com/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep
Sleep Toolkit: Tools for Optimizing Sleep and Sleep Timing: https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing
Master your sleep and be more alert when you're awake: https://hubermanlab.com/master-your-sleep-and-be-more-alert-when-awake

Timestamps
00:00:00 Mental training and visualization
00:04:46 Sponsors: LMNT, Maui Nui, Eight Sleep
00:08:04 Developmental neuroplasticity and adult neuroplasticity
00:11:42 Learning new skills: concentration and sleep
00:14:49 Long-term potentiation (LTP), long-term depression (LTD) and new skills
00:23:42 Principle #1: very brief, simple and 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: combine real and mental training
00:43:17 Principle #4: Assigning Real-World Labels to Visualizations
00:50:37 Principle #5: equivalence of mental imagery with perception of the real world
00:55:28 Tools: Effective mental training: epochs, repetitions, sets and frequency
01:03:43 Sponsor: InsideTracker
01:05:00 Added mental training; Injury, displacement or dismissal
01:11:09 Mental training and sleep time
01:15:17 Role of gender and age on mental training
01:17:10 First person or third person viewing; Eyes open or closed
01:23:53 Physical skills, motor cortex and cerebellum
01:31:15 “Go” and “No-Go” courses
01:34:19 Stop signal task, stop action
01:44:19 Aphantasia, synesthesia; Social cognition
01:52:58 Practice and benefits of mental training
01:57:36 Toll-free support, YouTube comments, Spotify and Apple reviews, sponsors, Momentous, social media, neural network newsletter

Title card photo credit: Mike Blabac – https://www.blabacphoto.com

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