Science-Based Mental Training & Visualization for Improved Learning
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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)
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