Conscious vs. subconscious training, quad N-back

[ante646]

Hello forum

After a hiatus I recently restarted N-back training . I struggle with visualization (borderline aphantasic), so decided to exchange the position stimulus for colour. This has been extremely challenging, training has required intense conscious focus.

I do not find it appealing to consider reality outside of N-back as a training exercise, and seem to be of the belief that training consciously will not transfer to subconscious insights outside of training. Is this belief incorrect?

Additionally, many comments here suggest quad N-back as optimal for growth. However these comments do not suggest which stimuli to use, nor whether repetition of stimuli is appropriate. Any thoughts on this matter would be appreciated; personally I am aiming to play using sound/position/colour after some time training visualization.

Thanks for your time reading !