To learn anything new, apply focused, dedicated attention to the task, followed by periods of deep rest, especially a good night’s sleep. This two-step process signals to your brain that changes are needed and allows the rewiring of neural connections to occur.
When given the option, always choose real-world training over purely mental training, as it is more effective on an hour-by-hour basis for skill acquisition and retention.
Mental training and visualization is not a replacement for actual physical or cognitive practice, but an augment. Combine mental training with very similar real-world behaviors and experiences to achieve the most effective and flexible learning.
For effective mental training, keep visualizations short (15-20 seconds), simple, and sparse in detail, repeating them over and over with high accuracy. This approach is crucial for engaging neuroplasticity, especially for those with difficulty visualizing.
Aim for 50 to 75 repetitions of your brief (5-15 second) mental training sequence per session. Rest for approximately 15 seconds between each epoch of repeats.
Perform mental training and visualization sessions anywhere from three to five times per week for optimal effectiveness.
Mental training is most effective for enhancing skills you can already perform successfully in the real world, even if only some of the time. It helps increase accuracy and frequency rather than teaching a completely new skill from scratch.
If your goal is to improve by withholding incorrect actions (e.g., reducing mistakes in a golf swing), a combination of mental training and physical training is more effective than either alone. Ensure your practice includes both “go” (performing an action) and “no-go” (withholding an action) trials.
Generally, mental training and visualization performed from a first-person perspective (as if you are doing it) is more effective than a third-person perspective (watching yourself).
If you opt for third-person mental training, it is more effective to watch videos of yourself performing the skill on loop, rather than just imagining yourself from an external viewpoint.
Enhance mental training by assigning clear, recognizable labels or identities to what you are visualizing, matching them to real-world training and experiences. This recruits more neural machinery, increasing the probability of proper execution.
During mental training, consciously move your eyes in the direction of the imagined objects or actions (e.g., looking up for a ceiling, down for the floor). This engages more neural circuitry, making the visualization more effective.
Be aware that the processing speed of imagined experiences is identical to that of real experiences. Your mental visualization will take the same amount of time as the actual physical or cognitive task would in the real world.
Strive for sufficient, quality sleep on the night following both real-world and mental training sessions, as this is when the actual rewiring of neural connections (neuroplasticity) primarily occurs.
Incorporate short (e.g., 10-minute) sessions of Yoga Nidra or Non-Sleep Deep Rest (NSDR) to restore cognitive and physical energy, which supports neuroplasticity and learning.
If you are injured or otherwise unable to perform real-world training, engaging in mental training is significantly better than doing no training at all, helping to maintain or even build skills over time.
For individuals 65 or older, combining physical and mental training may be more effective for gaining and consolidating skills than physical training alone.
For public speaking, visualize sequences like walking onto stage and facing the audience, repeating them on loop while consciously cultivating a calm internal state. This is a form of mental autonomic training.
Consistent practice of mental training and visualization will improve your ability to visualize and engage plasticity, demonstrating a “meta-plasticity” effect.
Dissolve one packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise to ensure adequate hydration and electrolyte balance, which is critical for brain and body function.
Consider taking AG1 (Athletic Greens) once or twice a day to meet foundational nutritional needs, including probiotics for gut health and a blend of adaptogens, vitamins, and minerals.