다운로드 "Science-Based Mental Training & Visualization for Improved Learning | Huberman Lab Podcast"

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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://partners.drinklmnt.com/free-gift-with-purchase?rfsn=6327528.ecaabe8&rfsn_cn=EXCLUSIVE+GIFT+FOR+THE+HUBERMAN+LAB+COMMUNITY Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://www.eightsleep.com/eu/huberman/ InsideTracker: https://info.insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman Social & Website Instagram: https://www.facebook.com/unsupportedbrowser Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/unsupportedbrowser LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com/ Newsletter: https://www.hubermanlab.com/newsletter Articles Statistics of Mental Imagery: https://www.jstor.org/stable/2246391 Best practice for motor imagery: a systematic literature review on motor imagery training elements in five different disciplines: https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-9-75 Sleep and the Time Course of Motor Skill Learning: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC202318/ Mental practice modulates functional connectivity between the cerebellum and the primary motor cortex: https://www.cell.com/iscience/fulltext/S2589-0042(22)00668-X?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S258900422200668X%3Fshowall%3Dtrue Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.905579/full What is the relationship between Aphantasia, Synaesthesia and Autism?: https://www.sciencedirect.com/science/article/abs/pii/S1053810021000131?via%3Dihub Chapter 15 - Aphantasia: The science of visual imagery extremes: https://www.sciencedirect.com/science/article/abs/pii/B978012821377300012X?via%3Dihub Visual mental imagery and visual perception: Structural equivalence revealed by scanning processes: https://link.springer.com/article/10.3758/MC.36.4.849?error=cookies_not_supported&code=00647f98-65e6-4b15-868a-48884ce4805e Using motor imagery practice for improving motor performance – A review: https://www.sciencedirect.com/science/article/abs/pii/S0278262621000257?via%3Dihub Motor Imagery Combined With Physical Training Improves Response Inhibition in the Stop Signal Task: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.905579/full Visual images preserve metric spatial information: Evidence from studies of image scanning.: https://psycnet.apa.org/record/1979-00241-001 Acquisition and consolidation processes following motor imagery practice: https://www.nature.com/articles/s41598-021-81994-y?error=cookies_not_supported&code=72720f98-00d8-44c8-8418-8fe6f453e225 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 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: https://www.hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing: https://www.hubermanlab.com/episode/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing Master Your Sleep & Be More Alert When Awake: https://www.hubermanlab.com/episode/master-your-sleep-and-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 Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/ Disclaimer: https://www.hubermanlab.com/disclaimer