In my work with athletes, I’m often asked about visualisation techniques. To be honest, I’ve tended to shy away from recommending them in the past. The main reason? I’ve always seen mixed messaging about how effective visualisation really is, and I’ve worried about athletes accidentally imagining failure instead of success. Our brains are naturally wired with a negativity bias (for survival reasons), which means it’s all too easy to picture things going wrong and to experience an increase in performance anxiety.
That’s why I was glad to come across Dr Andrew Huberman’s episode on Science-Based Mental Training and Visualization. He breaks down the research in a way that clears up a lot of confusion. In this article, I’ve summarised the main points so you don’t have to listen to the whole podcast. The science provides some straightforward steps to help athletes (and anyone else) make the most of visualisation without falling into unhelpful habits.
What Is Visualisation in Training?
Visualisation (sometimes called mental rehearsal) is the practice of imagining yourself performing a skill in vivid detail. For athletes, that might mean running through a gymnastics routine in your head. For students, it might be picturing yourself solving an exam question step by step.
The key is that visualisation isn’t just “thinking positive” — it actually recruits many of the same brain circuits used in real practice.
Why Visualisation Works: The Science
Our brains change through neuroplasticity, meaning experiences — real or imagined — can strengthen or weaken neural connections.
Studies show that imagining an action can activate similar brain regions as physically doing it (Guillot & Collet, 2008). This overlap helps reinforce learning, making visualisation a valuable tool when paired with real practice.
Dr Huberman explains that visualisation can:
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Accelerate learning when combined with physical practice.
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Maintain skills during injury or downtime.
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Boost performance in high-pressure moments like competition or exams.
Five Principles of Effective Mental Training
According to the Huberman Lab episode, these five principles make mental training most effective:
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Keep it short and simple
Use brief visualisations (15–20 seconds each), repeated many times. Aim for 50–75 reps per session. -
Pair with physical practice
Visualisation works best when combined with actual practice (Moran et al., 2012). -
Match reality
Imagine the skill as close to real life as possible — same timing, sequence, and sensations. -
Label and structure the skill
Giving steps or phrases (“breathe, set, drive”) strengthens recall and makes imagery clearer. -
Use first-person perspective
See it through your own eyes, not like watching yourself on video. This activates more relevant brain circuits.
Sleep and Rest: The Hidden Training Partners
Learning doesn’t end when practice stops. Sleep consolidates new skills, whether they were practiced physically or mentally (Walker & Stickgold, 2006). Even short naps after training can help “lock in” improvements.
Breaks during practice also matter. Alternating focus with rest periods improves retention and prevents fatigue.
How to Use Visualisation in Daily Training
Here’s a simple way to start:
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Set aside 5–10 minutes three to five times per week.
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Pick one skill to mentally rehearse (e.g. free throws, a piano scale, a speech introduction).
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Run through 15–20 second reps, repeating 50–75 times.
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Use first-person perspective, matching real timing and detail.
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Combine with real practice whenever possible.
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Prioritise sleep after training to strengthen results.
When to Try Mental Training
Visualisation is especially useful if:
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You’re injured or can’t physically train.
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You want to refine technique without fatigue.
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You’re preparing for high-pressure situations like exams, competitions, or performances.
Key Takeaway
Visualisation is more than just positive thinking. It’s a science-backed method that can accelerate learning, sharpen skills, and boost confidence. When combined with real practice — and supported by sleep — mental training can help you perform at your best.
Want to Learn More?
If you’d like to dive deeper into the science behind these tools, you can listen to the full episode of the Huberman Lab Podcast here:
👉 Science-Based Mental Training & Visualization for Improved Learning
References
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Huberman, A. (2023). Science-Based Mental Training & Visualization for Improved Learning. Huberman Lab Podcast. hubermanlab.com
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Guillot, A., & Collet, C. (2008). Construction of the motor imagery integrative model in sport. International Review of Sport and Exercise Psychology, 1(1), 31–44.
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Moran, A., Campbell, M., Holmes, P., & MacIntyre, T. (2012). Mental imagery, action observation and skill learning in athletes. Journal of Sports Sciences, 30(11), 1119–1127.
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Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annual Review of Psychology, 57, 139–166.