Science-Based Mental Training & Visualization for Improved Learning

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 cortex00668-X?returnURL=https://linkinghub.elsevier.com/retrieve/pii/S258900422200668X%3Fshowall%3Dtrue) (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