Once you cover the big stuff, get smaller. Get down to the dust in the corners and the residue of the coffee in your mug. The way the light hits the carpeting as it peeks through the slats in the blinds. Axelrod suggests thinking of the reason behind the goals you’re setting, which can help keep you motivated. [3] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source For instance, if your goal is “I want to lose 10 lb (4. 5 kg),” your reasons might be “I want to feel stronger,” or “I want to be healthier. “[4] X Expert Source Sydney AxelrodCertified Life Coach Expert Interview. 30 June 2020.
Visualization is sort of like hypnosis: if you don’t think it’ll work, it won’t. Thinking positively is the first step to making sure this visualization is actually effective. It’s the first step to making these desires a part of real life. Remember that life is just as much about the journey you take to reach your goals as it is about the destination you have in mind. Visualization can make the process of reaching your goal more enjoyable by keeping you focused and motivated, making it a positive addition to your life.
For example, if you are trying to hit a baseball, picture hitting it clearly in your mind, stroke by stroke, at the right height and the right speed. Watch the ball being hit by your bat, flying through the air and landing wherever it is meant to land. Visualize the experience with all of your senses: hear the approaching ball, hear and feel the impact, and smell the grass.
How would the version of yourself that you’re visualizing handle these situations?
Imagine yourself acting in the way that you’re visualizing. So, if you realize that a vice-president needs to have confidence in their work performance, visualize yourself acting with confidence around the office.
You can repeat this kind of phrase to yourself as many times as you need. Just make sure you believe it!
If you can, make yourself comfortable when you visualize. Having very few distractions will make this process a lot easier. It’ll help you think more relaxed, too, when less is going on around you.
Ask yourself daily, “What can I do today to make myself better tomorrow?” A great resource for learning how to overcome setbacks is the book Mindset: The New Psychology of Success by Carol S. Dweck.
This is only remedied by practice, that’s all. There’s no other key than time. As with anything, there’s a learning curve. It’ll only seem steep if you don’t commit. Let yourself go and it’ll go away! You’re the only obstacle to your visualization success. Over time, visualization can activate your brain in the same way that actually doing the activity can. Your brain may not even be able to tell the difference! For example, if you are afraid to sing in front of a crowd, you can imagine yourself doing it. This tricks your brain into thinking that you’ve done it, making it easier to get up and sing in front of others the next time you have the opportunity. [11] X Research source
For example, it’s helpful to visualize going to bed earlier or taking a jog at night. But visualizing can also help you achieve more substantial goals. For example, visualize what kind of parent you want to be, the legacy you’ll leave your children, and the kind of person you’ll be when they’re growing up. Visualize what you want to achieve as a human being and what legacies you will leave your friends and community.
For example, if your goal is to open a restaurant, you could include photos of restaurants you want to model yours after, as well as dishes you will serve. You might also include photos of people happily enjoying a meal.
Think actively and in the present tense, too. If you are visualizing yourself not smoking anymore, don’t recite the mantra, “I will try to quit. ” Think along the lines of, “Cigarettes are disgusting. I don’t want them. They do nothing for me. ”
If you’re a boxer and you’re trying to visualize your next match and you absolutely dominating, it’s not going to do you any good picturing yourself as Muhammad Ali. You’ll just end up in the ring not living up to the standards you set for yourself. You’ll end up frustrated and exhausted with yourself. Instead, imagine your swings like the best swings you’ve ever had. Imagine your opponent as that bag in the gym that you pummel on a daily basis. Imagine your coach shouting praise as you give the best performance of your career.
For example, if you’re visualizing your future career as a doctor, don’t think of it from the perspective of a patient you’re treating or a colleague across the room. Instead, visualize yourself treating a patient: imagine the stethoscope in your hands, etc. This is what it means to fully visualize. It is a reality as if seen through your very own eyes. You’re not having some sort of out of body experience; it’s the future.
