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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.
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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
