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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Mental Training & Visualization

Sponsors: LMNT & Waking Up

Developmental vs. Adult Neuroplasticity

Learning New Skills: Focus & Sleep

Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills

Principle #1: Very Brief, Simple, Repeated Visualization

Sponsor: AG1

Principle #2: Mental Training Cannot Replace Real Training

Principle #3: Combining Real & Mental Training

Principle #4: Assigning Real-World Labels to Visualizations

Principle #5: Mental Imagery Equivalence to Real-World Perception

Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency

Adding Mental Training; Injury, Travel or Layoffs

Timing of Mental Training & Sleep

Role of Gender & Age on Mental Training

First-Person vs. Third-Person Visualization; Eyes Open vs. Closed

Physical Skills, Motor Cortex & Cerebellum

“Go” & “No-Go” Pathways

Stop-Signal Task, Withholding Action

Aphantasia, Synesthesia; Social Cognition

Mental Training Practice & Benefits