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Science-Based Mental Training & Visualization for Improved Learning

Huberman Lab

The Stop Signal Task in Broadcontour

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Episode notes

The stop signal task was really developed and popularized by Gordon Logan and William Cowan. The idea is that you're going to need to do this within approximately 500 milliseconds of the presentation of that arrow or else it's going to tell you that you missed that trial. With very short delays between the presentation of the arrow and the stop signal, you are going to be much better at inhibiting or preventing yourself from the behavior at the no-go aspect of motor execution. It's actually a lot of fun to try this because it really gives you a sense of just how challenging some of these laboratory tasks are.

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 sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Mental Training & Visualization

(00:05:01) Sponsors: LMNT & Waking Up

(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

(00:26:35) Sponsor: AG1

(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

(01:05:00) 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

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