Using Visualization For Goal-Setting

Visualization is the process of creating an image in your mind's eye or mentally rehearsing something to learn new skills or improve performance. Researchers aren’t sure of exactly what happens in the brain during visualization, but studies have suggested that the practice may help people set and achieve their goals. Read on to learn more about using visualization for goal-setting.

Visualization and the brain

Visualization can be a powerful force because it’s intimately linked to action. Just thinking about your body doing something activates a part of the brain called the motor cortex. Visualizing action allows us to mentally rehearse our actions, changing how our brains are wired and growing connections between regions. 

This type of visualization warms up the parts of the brain involved in the movement, essentially rehearsing how to do what we want to do and coordinating our movements. Over time, our brains learn these movements, fine-tuning them through mental practice until they become nearly automatic. 

Visualization for goal-setting

It may be easy to misunderstand what visualization is. It is not the same thing as thinking something into happening or some kind of magic trick. Instead, visualization is a way of setting goals and making small improvements and smart decisions to reach them slowly.

Visualization techniques for performance

One of the areas where visualization has been extensively studied is in athletics. Some studies suggest that visualization may increase motivation, coordination, and concentration, potentially resulting in improved performance. It’s even a common practice of some Olympic athletes, though almost anyone may be able to benefit from this technique.

How do visualization techniques, or mental imagery, work?

How exactly does visualization—also known as mental imagery—work? The simple answer is that the cells in our brain that transmit information may interpret what we visualize as actual actions. To get started, follow the steps below. Note that if you have a history of psychosis, it’s recommended that you speak with a psychiatrist before engaging in visualization. 

Visualization for goal-setting begins with picturing the desired outcome

Visualization may help a person focus on their goals and work toward meeting them. Generally, you can begin by visualizing the desired outcome. What are you hoping to achieve? How will you feel when you get there? What will it look like? Create as detailed an image as possible so you know what you’re working toward. 

Visualize the process with as many details as possible

Next, visualize the process with as many details as possible. What do you need to do to reach your goal? Try envisioning every step in this part of the process instead of focusing on the overall goal. Think of it as a mental rehearsal: You’re creating the connections your brain needs to help you succeed.

Note that visualization techniques don’t guarantee success

It’s important to note that visualization does not guarantee success and doesn’t mean you don’t have to work hard. Visualizing success is not magic, but it is a way to help yourself make positive behavioral changes and help you meet your goals.

Tips for engaging in a visualization technique

There are many ways you can practice visualization or mental imagery, and there are some tips that may help you create the most effective images in your mind. Here are some ideas to help you get started. 

Write down your goals

Whether you use Post-It notes or a journal, writing down your goals can help you keep them in mind and give you a roadmap for progress. You can also write your goals—or the smaller steps required to meet one larger goal—on a stack of notecards, with one goal or step per card. Then, read through your cards every day. When you accomplish a goal, you might hang it up on your wall so you can see your progress.

Mentally rehearse

With this technique, you mentally practice accomplishing goals or tasks. Think through the steps you need to complete to meet your overall goal, then mentally practice each one completely. Not only can this give you more confidence, but it can also help you feel that your goals are achievable. 

Imagine yourself as someone else

You can also try to imagine yourself as someone else. Think of people you respect or those in the role you wish you had. How would they handle your situation? What would they do to keep moving toward their goals?

Make a vision board

A vision board is a visual representation of your goals—a collage of images and words about your goals and dreams. You can use magazines and newspapers to physically cut out images and glue them to a poster board or use a digital program. Choose images that represent what you’re trying to achieve and that will inspire you to keep going.

Use meditation as an element of your visualization technique

Meditation as a visualization technique can help you clear your mind and focus on what is essential. If you have a lot of stress in your daily life, staying motivated to meet your big goals can be challenging. Mediation can help you handle day-to-day anxiety and stress to keep your focus on the big picture.

Draw a map as part of your mental imagery process

We mentioned a few times that visualization involves focusing on both your overall goal and the steps you need to take to get there. The visualization practice of drawing a map of all the tasks you need to accomplish to get there can help you see a clear path to get there and help you focus on the next step.

Turn to your support system

When you’re trying to reach a goal, you’ll likely have some challenging times along the way. Talking to your friends and family may help if you get frustrated or unsure if you should keep going. Or, if you need professional help and support, consider talking to a therapist. 

Online therapy can help you achieve your goals

Talking to a therapist can help you learn visualization tips and techniques to boost positive thinking and continue working toward your goals. When you work with a therapist, you get one-on-one support from an expert who can help you with creative visualization and goal-setting. 

Online therapy can be a good option if you aren’t interested in meeting with a therapist face-to-face or don’t have time to commute to an office and want a more convenient alternative. 

Research on the effectiveness of online therapy

When you sign up with a platform like BetterHelp, you get matched with a qualified therapist within 48 hours. You can then attend sessions from the comfort of your home or anywhere you have an internet connection. Research suggests that online treatment can be effective, too; in fact, one review of 14 studies indicates that online therapy can often be just as effective as in-person treatment.