I am really good at visualizing...that is ruminating! If I am not careful, I can quickly downward spiral into repeat stanzas of "What If?" So by experience, I know that imagination is not intrinsically beneficial. On the other hand, the right form of visualizing, can have a tremendously positive impact on helping us meet our wellness goals!
Most approaches to visualization are talking about outcome visualization (or outcome simulation), which involves creating a vivid mental picture of a specific outcome (i.e. standing on the podium accepting the medal). Although, outcome simulation can be a good starting point, it is not the most powerful visualization tool, and at times can create significant anxiety.
Researchers at the University of California performed a number of studies related to harnessing the imagination, and found that those participants who focused on the process of what needed to be done to achieve the goal were more likely to stay consistent and succeed. Undergraduate students who focused on process simulation (visualizing the steps needed to complete the project), started earlier, and were therefore more likely to finish on time, consider the assignment manageable, and score better (than those in the control and outcome simulation groups). Visualizing the process helps keep our attention on the steps needed to meet a goal, while helping reduce anxiety!
Process simulation can help us avoid another pitfall. The concept called "planning fallacy" states that people may be highly confident and yet tend to underestimate the resources needed while over estimating how easily a task can be done. Process simulation, in addition to helping us move from current to envisioned, can help us be more realistic as we approach our wellness goals.
How do we apply this knowledge to our wellness journey?
Start by thinking specifically about where we want to be in the future (outcome simulation). As Norman Vincent Peale put it, "Hold an image of yourself succeeding....". Focus on details by journaling, creating an audio file or picture board with descriptions that represent what "success" will look and feel like once the goal is achieved. Whether a screensaver or morning affirmation, reviewing the destination will engage an emotional response that will likely muster motivation to achieve the goal...but don't stop here! As valuable as it is, this step is of little good on its own.
Then, let process simulation fuel the daily actions. Through this routine of identifying and organizing the steps to achieving our goal we create an effective plan that engages emotions while reducing anxiety. Process simulation helps us find wellness when repeatedly we mentally rehearse the steps and problem-solve.
“One of the most significant aspects of human psychology,
one that distinguishes humans from many or
most animals, is the ability to plan, strategize, bring about
goals and projects, and achieve joy or at least satisfaction
in that process. One develops a sense of where one is
now, articulates a vision of where one wants to be, and
develops a means for getting from one to the other.
Mental simulation is a window on the
future that helps people perform these tasks effectively.
When used appropriately, it can enable a person to manage
the basic tasks of life, namely, the regulation of emotional
states and the effective use of planning and problem-solving
capabilities for combating stress, regulating
daily activities effectively, and achieving personal goals.”
When seeking to get habit change to stick, start with mental simulation that is focused on process!
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.