“To bring anything into your life - imagine that it is already in it” - Richard Bach

What is Goal Visualisation?

Goal visualisation is a technique whereby an individual basically conjures up mental images of things that they would like to achieve. It is far more involved that just writing down your goals or creating a vision board (which are also great goal-focused activities that would complement this practice, by the way). You must really allow yourself to articulate what the goal looks like, what it feels like, what emotions do you associate with it, who is there with you, if any, and what actions and behaviours contributed to the accomplishment. Goal visualisation exercises have been shown to increase goal-orientated behaviour, productivity, by enhancing the individual’s expectation for success. It has shown to enhance motivation, increase emotional investment, and initiate planning and problem solving actions.

Outcome-focused Vs Process-focused

There are two types of goal visualisation; outcome-focused and processed-focused. Outcome-focused goal visualisation is where the individual generates mental images of the end result - the goal. It can help to clearly define and articulate what success looks like, and conjure emotional states that enhance motivation, and identifies specific and concrete plans. Process-focused goal visualisation is where the individual generates mental images that help to map out the steps needed to reach the goal - what the process will look like. This will help overcome feelings of anxiety from a potentially overwhelming task. A lot of the time, people will have goals, things they want to achieve - but they have no idea where to start so they… don’t. Don’t let fear get in the way of your success, especially when there are ways to break these steps down into more manageable, tangible actions that can be documented, put against timeframes and made into a plan of action.

Benefits of Visualisation

There is so much scientific research to support the benefits of goal visualisation. In addition to what I’ve already mentioned, social cognition studies have shown that goal visualisation significantly increases the likelihood that these goals and events are realised. I talk about the power of visualisation a lot in my Champion Mindset workshop for elite athletes, as part of the motivation module. Academic research has found that athletes who purposefully practice goal visualisation demonstrated improved athletic performance (get in touch if you want to learn more about this). Furthermore, by visualising and subsequently implementing an action plan, goal visualisation has shown to reduce impulsivity, reduce relapse rate in certain addictions, and reduce premature termination of therapy.

Try it for yourself…

If you have some goals that you are ready to get started on smashing… the below exercise is definitely for you! The idea is to promote goal-directed behaviour. Throughout the (5min) practice, I encourage you to focus on positive images that not only represent the final outcome, but also the process for reaching it. For example, I have a goal to install a swimming pool in my back garden. As well as visualising lazing around it in my togs on a beautiful Queensland summer’s day, my husband refilling my champagne glass, looking on at my waterbaby nieces playing in the water, I’m also picturing everything from measuring it out, picking out a style, creating a financial plan - to construction, softscaping and all of the extra hours of work I’m going to put in to fund it.

Cultivate a positive expectation (not fantasy), manifest it, and get to work on your plan to crush those goals. Get in touch if you or your team is interested in some mindset coaching.

E: kirsty@scoutco.com.au I: @kirst_scoutco

Be kind to each other - Kirst

Kirsty McCall

**Sports Therapist & Mindset Coach**
**Email: kirsty@scoutco.com.au Insta: @kirst_scoutco**