How do visualisations work? (Or do they?)

Visualisation is a powerful tool that we can use to learn about ourselves, imagine our future and strengthen our abilities.

But there are many things that visualisation does not work for, despite a certain amount of popularity of using the method.

Aiden was extremely pleased with his progress in training for the Marathon.  Some days were definitely easier than others, but instead of feeling like quitting, he used the techniques shared with him on visualisation to imagine himself being fit and experienced enough to cross the finish line with a sense of accomplishment and camaraderie with the other runners and the spectators. This inspired him to commit to every training run. His brother, on the other hand, was always disappointed that he never achieved his running goals – he didn’t just want to take part, he wanted to be in the first wave over the line – where was the achievement otherwise?  In his visualisations he always had to be a winner and when he wasn’t he didn’t see the point!

So what does work?

Researchers report that visualisations create and strengthen neural pathways much like actual activity and practice does. This works especially well for physical activity and is used often by top athletes and for playing instruments, lifting weights, and increasing flexibility. This is because the brain doesn’t quite know the difference between imagining this activity and doing the real activity. In either case, it is hanging the physical structure of neurons in the brain.

See ResearchGate’s research review article about improving athletic performance through visualisation.

The mental preparation used by Simone Biles (the world’s most decorated gymnast) exemplifies effective visualisation techniques. She combines positive self-talk, breathing exercises, and mindfulness to stay calm under pressure. Recognising that mental readiness is as crucial as physical training, Biles sets realistic goals, embraces challenges as growth opportunities, and celebrates small victories. She prioritises self-care and leans on her support network, demonstrating a holistic approach to peak performance that can inspire professionals across all fields.

When does visualisation not work?

What doesn’t work is expecting to win an award or other measure of success just by imagining that it’s happened. In the research this tends to be called “magical thinking”, “fantasy” and “unrealistic optimism”.  This is what Aiden’s brother was trying to do – get to success by visualising the success rather than the journey to success.

There is research that shows that visualising winning an award decreases motivation because this kind of visualisation is an ‘all or nothing’ approach and negates the interim goals/achievements that bring you closer to achievement

Visualisation helps with the actions that lead to a goal. It can’t help you achieve the goal without you putting in the effort.

See this article from The Neuroscience School to learn more about why you can’t just visualise your way to your dreams.

How can we successfully use visualisation in coaching?

In coaching, we use visualisation to tap into different parts of the brain, mind, nervous system and body.

We can help others:

• Increase motivation by seeing how they can positively and resiliently work towards their success
• find creative solutions to a current challenge
• discover how limiting beliefs may be getting in the way of success
• create inner resources, like a future self, an internal “board member” or other voices that feel supportive and encouraging
• create consistent work habits
• develop skills like public speaking, managing difficult conversations, calmly giving others feedback and other interpersonal skills

The point is that visualisation is a powerful tool when it’s used to support or enhance our skills and abilities which help us achieve our goals. It is not a way to create magical solutions which sidestep the need for our effort towards progress.

Why can’t I get over what happened to me?Whose expectations are you following?