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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. #HubermanLab #Science #Neuroscience Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Articles Statistics of Mental Imagery: https://bit.ly/3H8NR78 Best practice for motor imagery: a systematic literature review on motor imagery training elements in 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 the 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, Synaesthesia and Autism?: https://bit.ly/3V2Tslj Chapter 15 - Aphantasia: The science of visual imagery extremes: https://bit.ly/3V2Tqdh Visual mental imagery and visual perception: Structural equivalence revealed by scanning processes: https://bit.ly/3L0jvoE Using motor imagery practice for improving 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 scanning.: https://bit.ly/41OMimY Acquisition and consolidation processes following motor imagery practice: 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 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://hubermanlab.com/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing: https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing Master Your Sleep & Be More Alert When Awake: https://hubermanlab.com/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://hubermanlab.com/disclaimer