The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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.
For the full show notes, visit hubermanlab.com.
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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
Title Card Photo Credit: Mike Blabac