Secrets of visualization: how to dream to make everything come true

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Scientific approach and practical advice.

What is visualization

Visualization is creating a mental image of a target. You have an idea of what you want to achieve and how you will do it.

Many people perceive visualization as hopes for a good future: "Create a wish board for yourself and look at it more often." This strategy is missing one important detail - the connection to reality.

If you imagine living in a luxury home, but don't think about how to make money on it, the dream will remain a dream.

Effective visualization includes both the object of desire and actions to achieve it.

You will have to imagine each step on the way to the goal: in which direction you will work, what obstacles you will have to overcome and how you will do it. It is not as pleasant as simple dreams, but it helps to achieve real results in many areas.

What visualization is used for

Many successful people, such as Oprah Winfrey, Jim Carrey, Will Smith, see visualization as part of their success.

Sports psychologists say visualization can help improve athletes' performance, overcome fear, and recover faster from injury. It helps doctors avoid mistakes, police officers feel less stress, musicians play faster and better.

Psychologists recommend visualization for:

• learning new skills;
• achieving difficult goals;
• gaining control and self-confidence;
• maintaining calmness during times of stress;
• developing new plans and strategies.

Rational people may be suspicious of this technique because it looks unscientific and esoteric. In fact, visualization is not related to astral projections and higher intelligence. It affects the human brain, and scientific evidence supports this.

How imaging affects the brain

Scientists have found that the brain does not separate what is happening in imagination and reality. When you remember something or imagine your future actions, it releases the same chemicals as in a real situation.

Your brain behaves in the same way, and it doesn't matter if you are experiencing the event in reality or just imagining it.

Neurotransmitters are chemicals that the brain uses to give commands to the body, stimulating motor control, attention and planning, which prompts a person to take action.

According to Hebbian's theory recognized in neuroscience, neurons that fire together communicate with each other. By imagining the future, you create new neural connections in your brain that help you think and act differently.

Specifically, visualization stimulates the reticular activation system, an area in the brain that acts as a filter of information and allows you to only notice what is important to you. This is why when you start thinking about a new job or a new client, opportunities suddenly open up to you.

How to use visualization correctly

There are several key points to effective visualization.

Set a clear goal that can be measured

When choosing a picture for visualization, try to make it as accurate and specific as possible. For example, if you want to calmly work on a book in the morning, imagine what hour it happens and how long you will work.

Represent in detail

Imagine how you work and achieve your goal, step by step. Add as many details as possible: where you are, what you are wearing.

Connect all your senses

Try to imagine what the room smells like, how your feet are buzzing after a run, how the applause from your brilliant speech sounds.

Record like a script

People who set their goals on paper are more likely to achieve them.

Record your visualization script on a sheet, electronically or in audio format. Re-listening or re-reading it will help you form a clearer image.

Consider different scenarios

When you think about the future, fears, anxiety, and thoughts inevitably arise: "What if …" Use them to make your vision more flexible.

Mentally go through barriers, both internal - and self-confidence - and external. For example, time, money, circumstances. Imagine how you deal with each of them.

So, if you are terribly afraid of performing in public, imagine the worst thing that can happen: you fall as you climb onto the stage. Think about what you will do in this situation: get up, dust off your pants and soak up some joke so that the whole audience rolls with laughter.

There is a good model for making this kind of plans - WOOP (Wish, Outcome, Obstacle, Plan). The words from which the acronym is composed are translated as desire, result, circumstances, plan. Here's how to use this model:

1. Write your wish for the next four weeks. It should be challenging but achievable. Describe it in four to six words.
2. Provide the result in detail. Please describe it in as much detail as possible.
3. Think of circumstances that might hinder you. Write down all your assumptions and fears. Record only what depends on you.
4. Create a plan. For each circumstance, come up with options for the development of events. For example: “If I fall on stage, I will get up and joke about it. If the phone rings when I write, I will turn it off and call back later."

If the visualization technique still seems dubious to you, first try to achieve some small goal: learn, find a part-time job, make a new friend. And when you are convinced that it works, integrate it into your life on an ongoing basis.