As health coaches we assist people in setting goals around lifestyle behaviors. We guide and support our patients and clients to make incremental change, working towards a desired outcome. That outcome could be being tobacco free, maintaining a healthy weight, or achieving a physical fitness personal goal.

Visualization is a well-developed method of performance improvement that is evidence-based and used by people in all walks of life. Visualization helps keep you connected to your goal and increases your chances of achieving it. Combining visualization, hard work, and practice is a powerful way to achieve positive behavioral change and create the life you desire.

Outcome and process visualization                           

We are beginning to understand that your mind is your greatest tool, and one way to use the power of your mind is through visualization. Outcome and process visualization are valuable techniques to learn to achieve life goals.

Outcome visualization involves creating a vivid mental picture of your desired future as if it has already happened. Maybe it’s crossing the finish line of a 5K run, being at your ideal weight and feeling energized, or working at your dream job. When you visualize a desired outcome, you begin to “see and believe” the potential of achieving it.

Repeatedly visualizing your outcome, and seeing, feeling, and hearing yourself accomplish this goal, over and over, has a profound effect. Visualization is key to motivation, as it very closely ties in with emotions. It helps maintain focus and momentum, and helps you to identify the action steps you will take to achieve success. You can journal your vision in detail and then create a visual picture — a hand-drawn picture, a photograph, or a diagram — that reinforces the mental image that keeps you moving forward.

Process visualization involves planning the action steps to take each day or each week to achieve your outcome.

Ask yourself, “What do I need to do this week to move me forward in my life toward my goal?” Is there a daily practice you can be doing (e.g., meditation, exercise, healthier eating, journaling) to anchor you to your vision? Are there support structures you can put into place (e.g., join a group, hire a coach, ask a friend for support, or enroll in a course) to help fortify your resolve and maintain your focus?

Why visualization works

Our brain interprets imagery as a real-life action. When we visualize an act, the brain generates an impulse that tells our neurons to perform the act. This creates a new neural pathway that prepares our body to act in a way consistent with what we imagined. A vivid image can trigger an emotion, and we can respond to this emotion by taking action. It provides a mental experience of what one plans to do and how it will feel to do it.

Visualization energizes you to think positively about your actions. Experiencing obstacles and setbacks as you pursue your goal is not uncommon. Using positive imagery helps you stay focused and motivated during these times. Having a support network can be valuable as well. The small changes in behavior and modest actions taken on a consistent, daily basis begin to yield results that take you a step closer to your visualized goal.