A Key To Achieving Your Goals
is an important personal
Just as affirmations
can help you motivate yourself
focus better to achieve your goals so can using visualization, or
Although it has only become really popular as a personal development technique since the
seventies and early eighties, we as humans have been using mental
imagery since the beginning of time.
Whenever we have an idea or notion to do something we visualize
first. For instance, if we're hungry and want to eat we picture
different food possibilities; whether we want to cook a meal or go
to eat, and whether or not we want company at our meal. When we
function to attend we picture what type of outfit to wear and
might shop for it.
What is Visualization?
It is the use of the imagination through pictures or mental imagery
create visions of what we want in our lives and how to make them
happen. Along with focus and emotion it becomes a powerful, creative
tool that helps us achieve what we want in life.
Used correctly it can bring about self-improvement, maintain good
health, help you perform well in sports
, and accomplish your goals in life.
In sports, mental imagery is often used by athletes to improve
skills by picturing the achievement of a specific feat, such as
or shooting a ball, skiing a hill, swimming or running a race,
Using it as a technique invariably results in a much better
performance and outcome. This also holds true in business, or in
such as in delivering a speech, asking for a raise, or any other
situation that requires preparedness and forethought.
How does it work?
Visualization or mental imagery works because when you imagine
yourself performing perfectly and doing exactly what you want, you
physiologically create neural patterns in your brain, just as if
had physically performed the action. The thought can stimulate the
nervous system in the same way as the actual event does.
Performing or rehearsing an event in the mind trains it and
the neural patterns to teach our muscles to do exactly what we
them to do.
In the case of competitive sports, not only are exceptional
skills required, but so is a strong mental game. Most coaches
that sports are 90% mental and only 10% physical. That's why so
athletes train in visualization or mental imagery along with their
To be effective, like any skill, mental imagery needs to be
practiced regularly. The four elements to mental imagery are
relaxation, realism, regularity and reinforcement.
When To Use Visualization
- For successful outcomes - See yourself performing
at a high level, achieving your goals, being who you want to be
living the life you want.
- To motivate - Envision yourself achieving your goals
vividly to remind yourself of your objective and what you need
to do to
reach it. Many athletes, actors, and singers "see" and "feel"
themselves performing a routine, program, or play several times
perfectly in their minds before they actually do it.
- To familiarize or set the stage for a performance/event
- Mental imagery can be used effectively to
yourself with the surroundings before an event, such as a
site, a racetrack, a stage or a difficult play or routine prior
- To do a run-through - Athletes and performers often do
complete mental run through of the key elements of their
helps them to focus and eliminate some pre-performance jitters,
making them more comfortable when the time comes to compete or
It also serves as a warm-up or mini rehearsal.
Visualization is a wonderful tool for preparing for anything, and
everything. It invariably results in a higher level of performance.
How to Visualize What you want:
- Go somewhere quiet and private where you won't be disturbed.
Close your eyes and think of the goal, mood, new behavior or
want to acquire.
- Take several deep breaths and relax.
- Visualize the object or situation you desire in your mind as
clearly and with as much detail as you can.
- Add emotion, feeling, and your senses to your vision.
- Practice it at least twice a day for about 10 minutes each
- Persevere until you succeed.
- Maintain positive thoughts and a good attitude throughout.
The Benefits of Visualization:
✔ Helps you focus better in order to achieve your goals
✔ Inspires and motivates
✔ Helps you improve in a sport or skill
✔ Can be used to rehearse and then acquire new, positive behaviors
✔ Can boost your mood
by using positive, pleasant
imagery to alter negative emotions
✔ Helps build self-confidence
- How to Make Them Real
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