Deliberate focus with intensity on a learning task is the first step in self-directed neuroplasticity.

“self-directed adaptive plasticity which is really what we're talking about here in this entire episode things that you're trying to learn in a deliberate way that is as you recall a two-part process requires focused attention both when you're doing it in the real world and when you're doing mental training and it requires rest and sleep”

“sleep is still vitally important not just for ensuring neuroplasticity occurs following real world training but also following mental training”