Published January 6, 2020

How to use visualization to reach your goals

The key to achieving what you want—whether it’s a healthier body or improved performance—may just lie in your ability to visualize it. Read on to learn more about why these techniques work and how to do them more effectively.

What is visualization?

Visualization involves mentally picturing an outcome of something before it occurs. Whether that’s delivering a big presentation or achieving a particular fitness milestone--when we visualize the outcome we want, we can also “see” the possibility of achieving it.

According to recent studies, visualization works because the human brain can’t always distinguish between a memory and a vision of the future. By simply envisioning a future goal, your mind is more inclined to help you make it a reality1.

What are the benefits of visualization?

In addition to helping you reach your goals faster, visualization has been linked to better sleep, less inflammation, and lower blood pressure and stress levels2.

The best part? You don’t need to be a professional athlete or celebrity speaker to benefit. Regardless of your background, you can use visualization to keep your goals top-of-mind and increase your chances of achieving them.

How to get started

Here are some tips to help you visualize and achieve your goals:

  1. Identify: To visualize effectively, you need a clear idea of precisely what you want and why. What is your specific goal, and why is it important that you achieve it?
  2. Describe: Describe your vision in your journal or create a vision board to help create a clear picture of your goal. What would achieving your goal look like?
  3. Visualize: Imagine the outcome of reaching your goal. Include details like sights, sounds, smells and even the taste of achieving what you want. What emotions would you feel if this was your reality right now?
  4. Commit: Repetition is key. Take 10 minutes each night before bed to visualize your success. What is one thing you could do tomorrow that would help you get closer to achieving your goals?

Remember, visualization on its own won’t guarantee success. Achieving any goal will also take hard work and dedication. But when combined with hard work and commitment, it’s a useful tool that can help you create the future you want.