Have you been told to visualize your desired effect? Was it your coach before a big race? Parents talking about your future? Mentor before big work presentation?
I have been told to this many times, yet I still struggle. Obviously, I decided to dig in a little to figure out how to go about it. Here is the advice I found:
Create mental picture
Start by picturing yourself in the situation in question, try to see the desired outcome and picture yourself enjoying the benefits.
Easier said than done, right? Here are some tips to help with this step:
Relax
Remember to breathe… Whatever you are trying to picture is unlikely to be helped by you feeling anxious. Clear your mind and focus on the mental picture you are trying to conjure.
Use all your senses
It’s not all just seeing the picture. Try to experience it with the other senses. What are you going to hear? Waves on the beach? Crowds cheering? What will the smell be? Or are you going to be eating something? Focusing on each of these elements will help you feel like you are in the situation already.
Practice daily
Spend a few minutes each day visualizing your desired outcome. Set aside a specific time and place where you can focus without distractions. Start with a simple visualization exercise, like imagining a peaceful scene or a positive outcome from a recent situation. As you become more comfortable, gradually work towards visualizing more complex objectives.
Guided imagery
Guided imagery is a technique where a narrator provides instructions to help you create a mental picture. You can find guided imagery exercises online or through apps. These exercises can help you relax and focus, and can also provide a framework for your visualizations. I am sure you have heard these for meditation and relaxation. Look for ones that are applicable to what you need and if you can’t, create it yourself.
Believe in yourself
It is important to believe that you can achieve your desired outcome. Visualizing success can help build your confidence and motivate you to take action towards your goal.
Use imagery
Think of it as visual aids… Find images or symbols that represent the objective. For example: when I was preparing for an ironman triathlon, they showed pictures of the medal ahead of time. It gave me something to focus on when trying to picture myself crossing the finish line. This is also where all those cheesy motivational posters come in!
Write down your objectives
If it’s in writing, it’s happening, right? Make sure to write them down in a clear and specific way. The more details you can provide the easier it will be for you to focus on them and visualize them. This sort of goes hand in hand with #1 – you are putting that mental picture on paper.
Make a plan
Break down your objective into smaller, achievable steps. This will help you see the progress you are making and keep you motivated to achieve your goal.
One way to think about it: it’s easier to visualize smaller objectives and achieve them one by one, rather than immediately going for the big one. You may not have a clear enough idea yet what your final outcome will look like and feel like, but you can imagine the steps leading there.
Visualize daily
Make your visualization part of your daily routine. For example, once you are done with your morning meditation and feel relaxed, try visualizing your goals. Take a few minutes each day to visualize your objective. Close your eyes and imagine yourself achieving them. This will help you stay focused and motivated until you succeed.