Mental Imagery Training: An Innovative, Resource-Free Approach to Combat Working Memory Decline in Young Adults

Abstract

Sedentary behavior and unhealthy lifestyles are increasingly common among young adults and linked to cognitive decline, especially memory. Physical exercise may not be feasible for everyone, highlighting the need for low-burden alternatives. This study examined the association between imagery and memory, and the effects of a single imagery training session on working memory in young adults. In Phase 1, imagery use and ability were assessed using the Sport Imagery Questionnaire (SIQ) and Sport Imagery Ability Questionnaire (SIAQ), while memory function was measured with the Memory Functioning Questionnaire (MFQ). In Phase 2, participants were randomly assigned to an imagery training, an execution training, or a control group. Working memory was assessed using the Sternberg task before and after a single 30-minute intervention. Phase 1 analyses revealed significant positive correlations between self-reported imagery use/ability and memory function (r = .27 - .48, all p < .05), with no gender differences observed. Phase 2 results showed that, compared to the control group, the imagery training group demonstrated significant improvements in Sternberg task performance. This was evidenced by significant group × time interactions for response speed across all task conditions (F (2,90) = 3.35-7.08, all p <.05, partial η²= .10 - .14) and for accuracy in the 3-item condition (F (2,90) = 4.41, p = .015, partial η2= .09). These findings indicate that imagery is positively associated with memory function in young adults. More importantly, a brief session of imagery training can produce measurable, small-to-medium sized improvements in working memory efficiency. These results highlight the potential of imagery-based interventions as a practical and low-cost approach for cognitive support in young adults.