Whether you’re working toward a personal milestone or aiming to overcome a challenge, visualization can help you reprogram your thoughts to see possibilities and take purposeful action. Around the world, athletes, business leaders and creatives use visualization to boost confidence, enhance focus and make winning moves.

Let’s explore the power of visualization and some techniques you can adopt.

What Is Visualization and Why Is Important?

Everyone has big potential, and positive visualization can bring you one step closer to these dreams. Different from positive thinking, visualization can be viewed as the practice of imagining a desired goal with intricate details before it happens, using deep focus.. It can help your brain work towards actualizing it.

Research suggests that when you vividly imagine achieving a goal—feeling the emotions, seeing the details and experiencing the outcome—your brain responds as if it’s happening.

With such a powerful tool within your control, there’s no underestimating your capability. Over time, your thoughts, emotions and actions can begin working together to close the gap between where you are and where you want to be. Visualization also prepares you to better handle situations when they eventually manifest.

Benefits of Visualization

The benefits of visualization are both practical and powerful. By intentionally picturing your goals and desired outcomes, you can position yourself to be successful in any area of your life. Benefits of positive visualization include:

Reduced Stress and Anxiety

Imagining positive outcomes helps keep the mind calm. Visualizing success, safety or a peaceful outcome can reduce the brain’s stress response, helping you feel more in control and emotionally balanced.

Increased Confidence Level and Reduced Doubts

Engaging in visualization techniques can increase self-confidence and alleviate stress. A 2025 study involving martial arts athletes found that both static and dynamic imagery practices improved self-efficacy, which reduced stress levels. This confirms the power of visualization in managing pressure.

Improved Decision-Making Speed and Accuracy

Visualization helps you make better decisions, but also accelerates the decision-making process. When you’ve mentally rehearsed a scene, you can prepare for various outcomes, leading to quicker and more confident choices.

Improved Performance

People use the power of visualization to improve their skills. Some research suggests that combining mental imagery with physical practice can lead to significant improvement in performance. One study showed that athletes who incorporated visualization into their training routines experienced up to a 45% enhancement in performance.

Enhanced Emotional Regulation

Having balanced emotions is important, and sometimes unforeseen situations can destabilize us. Visualization helps build resilience emotionally, giving us better control over our responses.

The Power of Positive Visualization in Real Life

Visualization and success go hand-in-hand. In fact, many successful people leverage powerful visualization techniques as a tool. By picturing success vividly and consistently, people can align their actions and mindset to turn imagination into reality. Let’s explore some ways visualization plays out in different areas of life:

1. Career Success

In different industries, some influential people attribute part of their successful careers to visualizing success before it happens. Jim Carrey, early in his career, visualized himself receiving a $10 million check for “acting services rendered.” He also wrote a symbolic check to himself in that amount. Years later, he received exactly that amount for his role in Dumb and Dumber, and has continued to receive much more for other appearances.

Another example is Sara Blakely, the founder of Spanx. Before becoming the youngest self-made female billionaire, she visualized herself giving speeches in front of large audiences and leading a successful company, even when she was still selling fax machines door-to-door.

2. Athletic Performance

Many athletes utilize the power of visualization. Michael Phelps, the most decorated Olympian in history, visualized every detail of his races before hitting the water. This practice has helped him win in reality. 

Serena Williams also credits visualization and affirmations as key parts of her training. Visualizing her swings, footwork and wins helped her mentally prepare to dominate courts and come out victorious even before match day.

3. Health and Healing

Some also believe that there is a potential link between the power of visualization and health, and that it can impact physical and mental health. One study suggests that stroke patients who visualize their recovery experienced improved health. 

Oscar Carl Simonton, MD, a radiation oncologist, pioneered the use of visualization in cancer treatment, encouraging patients to imagine their bodies healing. 

It’s critical to note that everyone’s physical and mental health is unique and involves multiple factors. Individual health outcomes or recoveries can vary tremendously.

4. Relationships and Emotional Well-Being

Positive visualization can help people build stronger relationships by fostering empathy, patience and clarity. Many people use visualization to improve their interactions by imagining having peaceful conversations or giving understanding responses. This technique is also common in couples therapy and emotional intelligence training.

Powerful Visualization Techniques to Try

Several visualization techniques have been tested and proven to be effective. The good news is there’s no one-size-fits-all approach. You can try different techniques and choose the one that resonates with you. Some powerful visualization techniques include the following:

1. Mental Imagery

This is the most classic form of visualization. It helps prime your mind to act in alignment with your desired outcome. Simply close your eyes and imagine yourself achieving a specific goal. It could be hitting a milestone, getting a raise at work or crossing a finish line before others. The more sensory details you add, the more powerful the effect on your brain.

2. Vision Boards

Vision boards are visual reminders of what you want to attract or accomplish. They involve curating images, words or quotes that represent your goals. Hang your board where you’ll see it daily to keep your mind focused and motivated.

3. Guided Meditation

If your mind tends to wander or you’re new to visualization, guided meditation can help. These audio or video-led sessions walk you through calming imagery, often pairing it with breathwork and affirmations. It’s particularly effective for stress reduction and emotional regulation.

4. Future Self Journaling

Write about your life—in detail—as if you’ve already achieved your goals. Describe a day in your ideal future or journal from the perspective of your future self, offering advice and reflecting on the gratitude you feel for the journey that brought you here. This technique builds clarity and belief in what’s possible.

5. Micro-Visualizations

When you’re busy, you can still practice visualization even if you have limited time. Practice short, 30-second visualizations before daily tasks. Imagine a smooth meeting, a successful phone call or a productive writing session. These quick mental rehearsals can sharpen focus and boost confidence in real-time.

Embrace the Power of Visualization for Your Future Success

Visualization is a proven, practical tool that shapes how you think, feel and act. From boosting confidence and improving focus to aligning your daily habits with long-term goals, the benefits are backed by science and success stories alike.

Whether you’re aiming for career growth, stronger relationships or personal well-being, incorporating techniques like mental imagery, vision boards or guided meditation can help you move with greater clarity and intention. The key is consistency and belief.

Try it out today. Start small, picture your success daily and watch the transformation begin.

This article has been updated. Photo by PeopleImages/iStock.com

The post The Power of Visualization: Unlock Your Potential for Success appeared first on SUCCESS.

Like many of us, Cathy has a number of hobbies and interests that energize her days and make her happy. And yet, when her free Saturday actually does roll around, where does she end up? Conspicuously not on her bike or at the soccer field, and certainly not at that art exhibit everybody was raving about—it’s 20 minutes away! Her remote, on the other hand, is within easy reach, and Bravo happens to be airing a Top Chef marathon. Four hours later, Cathy has sunk deeper and deeper into the couch, unable to shake a listless sense of disappointment. She had better plans for the afternoon, and she wonders what happened to them.

Passive vs. active leisure activities during free time

What happened to Cathy was something that happens to many of us at one time or another. Inactivity is simply the easiest option. According to the 2021 “American Time Use Survey” by the U.S. Bureau of Labor Statistics, “watching TV” was the most common leisure activity for participants to engage in, “accounting for over half of all leisure time, on average.” Socializing—both in person and online via games—was the second most common. Unfortunately, although these types of “passive leisure,” like watching TV and trolling around on Facebook, might be easier and more convenient than biking, looking at art or playing soccer, they don’t offer the same rewards. According to a 2021 study published in the International Journal of Research in Education and Science, when comparing university students who engage in active and passive activities, those engaged in passive activities had lower perceived health outcomes and levels of happiness. 

On the other hand, “active leisure” activities like hobbies, games and sports can enhance our health and happiness. Additionally, the same 2021 study found that the participants were aware of these benefits and sought to engage in physical activities in order to “protect their current health status or improve it.” 

Physical activity comes in many forms, however, and these different forms may have different benefits. According to a 2019 study published in Applied Research in Quality of Life, the benefits of exercise for middle-aged adults differ based not only on type of exercise, but on gender as well. “Rambling in nature” for example only improved “emotional well-being and subjective health” in male participants. Endurance training, on the other hand, “was the only type of [leisure time physical activity] associated with subjective health in both genders.”

Why we tend to choose passive leisure during free time

Herein lies the paradox: If we know the benefits of physical activity—and indeed, according to the 2021 study, actively seek it out in order to better or maintain our physical health—why do we spend significantly more time engaged in passive leisure activities?

We choose the path of least resistance.

The answer seems to be that we are drawn—powerfully, magnetically—to those things that are easy, convenient and habitual. And it is incredibly difficult to overcome this inertia. Active leisure is more beneficial. But it usually requires more initial effort—getting the bike out of the garage, driving to the museum. Psychologist Mihaly Csikszentmihalyi, Ph.D., dubbed this “activation energy.” In physics, activation energy is the spark necessary to initiate a reaction. The same energy, both physical and mental, is needed to overcome inertia and kick-start a positive habit. Otherwise, human nature takes us down the path of least resistance time and time again.

It’s hard to be motivated when it feels like we wasted our free time.

However, we can often find it hard to engage in any leisure activity at all—including active leisure. A 2021 study published in the Journal of Experimental Social Psychology found that part of what determines the benefits we reap from leisure activities is whether we view them to be useful or not. According to the study, the perception of leisure as wasteful not only decreased enjoyment of the activity, but “[was] also associated with poorer mental health outcomes, including lower reported happiness, and greater reported depression, anxiety and stress.” To change your perceptions and reap the benefits of leisure activities isn’t simply a matter of belief, according to researchers. Instead, “connecting leisure with a long-term goal and framing it within productivity can help people enjoy free time better.” 

Active leisure activities can feel stressful, not relaxing.

Participation can depend on other internal factors as well. According to a 2022 study published in the International Journal of Environmental Research and Public Health, adolescent engagement in leisure activities can depend on factors including stress, motivation and the environment. That is, adolescents who have a lot to do may feel stressed at the idea of setting aside leisure time. Thus, the activity is no longer relaxing. Additionally, “girls and adolescents who are unmotivated to participate and who experience negative peer influences during their participation in [structured leisure activities (SLA)] are less likely to participate frequently in SLA.” On the other hand, those who “perceive the context of participation as safe,” are motivated in some way to participate or have seen the benefits of SLA on their character or well-being have a greater chance of engaging in SLA.

Make a promise to yourself that you’ll engage in active leisure this upcoming weekend. You’ll be glad you did. 

This article originally appeared in the September 2017 issue of SUCCESS magazine and has been updated. Photo by My Agency/Shutterstock

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Afterward, the viewers write down the number of passes and answer a series of additional questions, such as, Did you notice anything unusual in the video? When psychologists tried this out on 200 people, 46 percent of them completely missed the gorilla. When the researchers later told them about it, many of them refused to believe they’d missed something so obvious and demanded to see the video again.

Why did so many of them fail to see it the first time around? Because they were so focused on counting passes, their neural filters had simply dumped the gorilla sighting right into the spam folder. This experiment highlights what researchers call inattentional blindness, our frequent inability to see what is often right in front of us if we’re not focusing directly on it. In essence, we tend to miss what we’re not looking for.

This selective perception is also why, when we are looking for something, we see it everywhere. You’ve probably experienced this a million times. You hear a song once, and suddenly it seems like it’s always on the radio. You buy a new style of shoe, then everyone is wearing them. Of course, nothing has actually changed in these scenarios—except your focus.

Try this little experiment. Close your eyes and think of the color red. Now open your eyes and look around the room. Is red popping out everywhere? Assuming elves didn’t repaint your furniture while your eyes were closed, your change in perception is due only to your change in focus. 

Related: How Positivity Makes You Healthy and Successful

Instead of creating a cognitive pattern that looks for negatives and blocks success, we need to focus on training our brains to scan the world for opportunities and fresh ideas. When our brains constantly scan for and focus on the positive, we profit from three of the most important tools available to us: happiness, gratitude and optimism.

This article originally appeared in the March/April 2021 issue of SUCCESS magazine.
Photo by stockfour/Shutterstock.com

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Once his capacity for mental reasoning returned, Smith realized the trees were not, in fact, glowing. They were covered with bioluminescent lightning bugs, all illuminating at the exact same time. Upon returning home, Smith wrote a journal article about his experience, but no one believed him.

Now, thanks to modern science, we know how and why this puzzling behavior actually happened—it’s for evolutionary purposes. Researchers published a journal article in Science explaining that when lightning bugs light up at random times, the likelihood of a female responding to a male in the deep, dark recesses of a mangrove forest is 3 percent. But when lightning bugs light up together, the likelihood of females responding climbs to 82 percent. 

Society often teaches us that it’s better to be the only bright light rather than be in a forest of bright lights. After all, isn’t that the way so many people think about success today? When any resource—be it acceptance to the most prestigious college or an interview with a top-ranking company—is limited, we are taught that we have to compete in order to differentiate ourselves. 

Yet research shows this isn’t actually the case. 

When the fireflies could time their pulses with one another to the millisecond, it allowed them to space themselves apart perfectly, thus eliminating the need to compete. In the same way, when we help others become better, we can actually increase the number of available opportunities instead of vying for them.

Like the fireflies, once we learn to coordinate and collaborate with those around us, we all begin to shine brighter, both individually and as an ecosystem.

This article originally appeared in the January/February 2021 issue of SUCCESS magazine.
Photo by GaudiLab/Shutterstock.com

The post Why Success Hinges on Collaboration, Not Competition appeared first on SUCCESS.

In 1908, after studying countless arithmetical questions without success, Poincaré wrote: “Disgusted with my failure, I went to spend a few days at the seaside, and thought of something else. One morning, walking on the bluff, the idea came to me, with just the same characteristics of brevity, suddenness and immediate certainty.” 

The mathematician went on to write about several other instances in which he came up with brilliant solutions entirely by chance. In each of these moments, he came to his conclusions while not thinking about the problems. Actually, let me qualify this: He was very much thinking about these problems, just not using his conscious brain to help. 

Einstein reported the same phenomenon as Poincaré. In other words, the two greatest geniuses of modern physics made their most groundbreaking discoveries when they stopped thinking and just let their unconscious brains take over. 

According to another brilliant scientist, Yale psychologist Scott Barry Kaufman, the unconscious portion of your brain works on problems using different processes than your conscious brain. 

Unlocking these unconscious processes hinges on taking time to not think about your challenge or problem. In other words, to engage your brain and achieve those “aha” moments, you sometimes need to shut a portion of your brain off. The greatest “aha” moments in our lives occur not when we are working nonstop, but when we stop working.

Think about the biggest challenge you are currently facing. How can you pivot into another job in your industry? How can you find a way to manage your far-flung team while not being in the same location? How can you get your beloved child or spouse to stop feeling depressed? Instead of beating your head against a wall, spending 80 hours a week trying to solve this problem, just stop. Take a few moments from your daily stream of life and let your unconscious mind take over.

The more complex your problem—and I think we can all agree that Einstein and Poincaré were attempting to solve problems much bigger than the ones we face in our daily lives—the greater the need for a positive reality that transcends consciousness. Success on a massive scale, in other words, requires a reality in which our unconscious mind knows a solution is possible even if our conscious mind can’t see one.

The next time you feel your wheels turning, take a break. Walk along the beach. Ride your bike in nature. Sit by a pond and reflect. Chances are the solution or inspiration you’re looking for will come naturally.

Read next: How to Love Your Problems

This article originally appeared in the November/December 2020 issue of SUCCESS magazine.
Photo by Dominobae/Twenty20.com

The post Stuck on a Problem? Why You Should Take a Break appeared first on SUCCESS.

But not all mental maps are created equal. If the mental map you’re using lacks “meaning markers,” it is incomplete, inaccurate and can lead you astray. Meaning markers are the things in your life that matter to you—career advancement, a new business, your kid’s admission to a desired school, better health and so on.

If you’re currently finding your work less meaningful, your obstacles less surmountable or your goals less attainable, chances are you need to redraw your mental map. 

In my research, I’ve found there are several common mistakes we make when drawing the mental maps that guide our daily decisions and actions. Sometimes we haven’t highlighted enough meaning markers. Sometimes we’ve highlighted the wrong ones and chosen a path studded with negatives rather than the things we truly care about. And all too often, we map escape routes before we even begin looking at paths for success. 

Here are three ways you can improve your mental mapping:

1. Highlight your true meaning markers. 

The best mental map is one with paths that steer us toward accomplishing meaningful goals. But we can’t chart those paths until we’ve identified and mapped the things in life that matter to us most. Think hard about what you find most engaging during your day, what brings you joy and what you hope to accomplish and achieve. If you could wave a magic wand, what’s the one thing you’d change about your life? These questions will help you find your true meaning markers. 

2. Reorient your mental map. 

Every mental map has a focal point that dictates where the majority of your brain’s resources will be allocated. Reorient this map around the meaning markers you identified in step one. Shift your mindset so that you’re focused on the area of your life you want to change, whether it’s raising your revenues, improving your writing skills or building stronger interpersonal connections. 

3. Map success routes before escape routes. 

What you focus on becomes your reality. If you’re focused on avoiding routes to failure, you will completely miss the roads to success.

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This article originally appeared in the September/October 2020 issue of SUCCESS magazine.
Photo by baranq/Shutterstock.com

The post How to Find More Meaning in Your Life appeared first on SUCCESS.

What this does is give these soldiers a mental map with only two paths—normalcy and psychic distress. While PTSD is, of course, a well-documented and serious consequence of war, another large body of research proves the existence of a third, far better path: post-traumatic growth. 

Bereavement, bone marrow transplantation, breast cancer, chronic illness, heart attack, military combat, natural disaster, physical assault, refugee displacement. This might read like a list of the worst things that can befall us. But it also happens to be a list of events researchers have found to spur profound growth in many individuals. Psychologists have termed this experience post-traumatic growth. 

Over the past two decades, psychologist Richard Tedeschi, Ph.D., has made studying post-traumatic growth his mission. Tedeschi is the first to admit that the concept is nothing new—surely you’ve heard the maxim “what doesn’t kill you makes you stronger.” But, Tedeschi says, only in the past 25 years or so has this topic been truly researched from a scientific perspective. 

Thanks to Tedeschi’s research, we can say for certain (not just anecdotally) that great suffering or trauma can lead to great positive change across a wide range of experiences. 

Of course, this isn’t true for everybody. So what distinguishes the people who find growth in these experiences from those who don’t? There are myriad mechanisms involved, and not surprisingly, mindset takes center stage. People’s ability to find the path up rests largely on how they conceive of the cards they have been dealt. The strategies that most often lead to post-traumatic growth are positive reinterpretation of the situation or event, optimism and acceptance. 

As one set of researchers explain, “it appears that it is not the type of event per se that influences post-traumatic growth, but rather the subjective experience of the event.” In other words, the people who can most successfully get themselves up off the mat are those who define themselves not by what has happened to them, but by what they can make out of what has happened. 

Read next: 3 Ways to Turn Adversity Into an Inspired State of Mind

This article originally appeared in the July/August 2020 issue of SUCCESS magazine.
Photo by @Angel_Eyes/Twenty20.com

The post Why Negative Experiences Can Lead to Profound Growth appeared first on SUCCESS.

These extraordinary ships were the first of their kind. The technology of them is beyond the scope of my full understanding, but at the basic level, they work like this: When a missile fired from the ship neared its target, it was able to detect the scattered energy coming from that target and adjust both its trajectory and momentum based on this data.

This was called painting the target, and these ships could do it with incredible precision. 

Why am I telling you this? Because painting the target is exactly what your brain must do anytime it wants to accomplish a goal. 

Related: 4 Tips for Setting Powerful Goals

Your brain is goal-oriented. When you set a goal, your mind subconsciously makes a number of assessments about how far away that goal is (proximity), how likely you are to achieve it (the size of the target), and the effort (thrust) it will take to get there. As you work toward the goal, your brain is constantly calculating and recalculating these three variables.

Creating more positive perceptions of our goals can dramatically increase our engagement, focus, productivity and motivation, and thus increase the speed by which we attain them. Here’s how you can start painting the target in your own life: 

Strategy 1: Zoom in on the target (proximity). 

Research has shown the closer people get to a target, the harder and faster they work. Write down all of the work you’ve done and all of the strides you’ve made so far. Reminding yourself of past successes will help your brain perceive that you are closer to the ultimate target. 

Strategy 2: Magnify the target (likelihood of success). 

The bigger a target appears, the more your brain believes you will hit it. Look at your current circumstances. Are there areas where you believe you could never hit a home run because the fences seem a mile away? Simply move the fences in so it seems easier.

Strategy 3: Recalculate thrust (energy required). 

To achieve any goal, a certain level of energy is required. The lower the mental cost, the faster your speed toward success. Research has shown that by changing your perception of these costs, you can increase your speed toward your target by as much as 35 percent. 

Read next: 12 Efficiency Secrets of the World’s Busiest People

This article originally appeared in the May/June 2020 issue of SUCCESS magazine.
Photo by @chantalao007/Twenty20.com

The post How Changing Your Perception Can Help You Achieve Your Goals Faster appeared first on SUCCESS.

On such a horrific night, there was but one blessing—how prepared the staff at Orlando Health was for the unthinkable.

Not only were they prepared from a medical standpoint, but also from a mental and emotional one. Two years before the shooting, leaders at Orlando Health became committed to training all of their medical providers and staff members with positive habit interventions.

To kick off the initiative, they invited me to do two training sessions for their entire organization. As part of their training, the senior staff committed to starting meetings not by talking about administrative problems, a lack of resources or emotional stress, but rather gratitude. That mental training—starting every meeting by talking about the things they were grateful for—helped them build a fortress of mental resilience that they would call upon as they served the Pulse nightclub victims.

After the shooting, they called me and told me that the morning after the worst tragedy the community had ever seen, they bravely began their meeting with gratitude—for having been put there to help, for the outpouring of love from across the country, for shoulders to cry on. At a time when the stress, shock and grief could have ripped them apart, gratitude kept them together.

In the military, a stronghold is a place the losing side will retreat to when things get bad. It’s a well-stocked area that has been tightly secured in case of attack. A mental stronghold is a practice that creates a stockpile of mental reserves you can always fall back on in challenging circumstances. A daily practice of gratitude is one example of a mental stronghold against stress, adversity or sadness.

Here are a few others:

Prime for optimism. 

When you’re having a particularly tough day, think of three good things that have happened over the past 24 hours. Your brain will begin processing the positive again and provide much-needed reinforcement.

Create a power lead. 

Research shows the first comment in a conversation often predicts the outcome. Instead of replying to “How are you?” with a complaint, answer with something uplifting like, “Today is actually going great.”

Invest in mindfulness. 

Meditation, yoga, journaling—whatever method you choose, daily mindfulness is crucial for combating negativity.

Related: 7 Practical Tips to Achieve a Positive Mindset

This article originally appeared in the March/April 2020 issue of SUCCESS magazine.
Photo by Alberto Lopez Palacios/Twenty20.com

The post How to Combat Negative Thinking appeared first on SUCCESS.

Because of the sheer amount of information we’re exposed to each day, it isn’t always easy to hear the signal through the noise. If information coming into your brain fits just one of the following criteria, it’s almost certainly noise.

1. Unusable: Your behavior will not be altered by the information.

If the information won’t spur you to change your behavior, it is extraneous. Once you start applying this mental algorithm, you’ll realize that, sadly, most of the information that floods into your brain on a daily or even hourly basis fits into this category.

An excellent example is our tendency to obsess about events we see on the news. An earthquake in Burma, for example, is tragic, but completely out of your control. Unless you plan on doing something to help the victims, filling your day with updates on that story is nothing more than surrounding yourself with noise.

2. Untimely: You are not going to use that information imminently, and it could change by the time you do use it.

If you bought stocks you want to hold onto for the long run, then checking the NASDAQ every day is not only creating noise but wasting valuable mental resources and energy that could be spent doing something productive to create real wealth. If the information will become irrelevant by the time you’re ready to use it, then it’s noise.

3. Hypothetical: It’s based on what someone believes “could be” instead of “what is.”

Classic examples of this are most weather forecasts and stock market predictions. What if you could have back all of the minutes of your life you’ve spent listening to the predictions—90 percent of which turned out to be wrong? Hypothetical predictions, in almost all cases, are noise that drowns out useful information you could be using to make better decisions.

4. Distracting: It distracts you from your goals.

Think about the goals you have mapped for yourself: getting promoted, getting better grades, saving enough money to retire comfortably, being a good mother and so on. Now watch the flood of information coming. Does it relate to one of those domains? If your goal is to get your work done so you can spend more time with your family, for example, reading ESPN.com all afternoon is noise.

By separating useless noise from important signals, you’ll not only be primed to pay attention to what matters, but you’ll save an immense amount of time each day. I’d say that’s a win-win.

Related: 4 Keys to Eliminating Distractions

This article has been updated for freshness, as it appeared in the January/February 2020 issue of SUCCESS magazine.
Image by Elena Abrazhevich / Shutterstock

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