Does Visualization Really Work?
I'm sure you've heard of it before, and maybe even gave it a whirl, but if you're not convinced, I'm here to persuade you. VISUALIZATION in absolutely one of the most powerful mental performance strategies at your disposal and anyone can learn how to do it!
First, let me quickly explain what it is, why it works, and how you can benefit by adding it to your daily routine.
What is it? Visualization, also known as mental imagery or mental practice or rehearsal, involves creating vivid mental images, or movies, in your mind of yourself performing.
Why does it work? Your brain doesn't distinguish between real and imagined experiences. When you vividly imagine yourself performing a skill, your brain activates the same neural pathways as if you were actually doing it.
There are loads of research to back this up, but I’ll share just one well known study conducted by the University of Chicago:
Basketball players of similar ability and motivation were divided into three groups.
Group 1 physically practiced free throws for one hour every day for 30 days.
Group 2 only visualized making free throws for one hour per day for 30 days.
Group 3 did nothing.
As you can imagine, the group who did nothing showed no improvement.
The group that physically practiced improved their percentage of accuracy by 24%.
And the group that only visualized free throws? Well, they improved by 23%. Just 1% shy of the group that was actually in the gym practicing free throws!
Okay, so that's cool, but...
Why should I do it? For benefits like improved focus, enhanced confidence, emotional regulation and control, skill acquisition, and reduced performance anxiety. (If you'd like to take a deeper dive on any of these benefits, click here to read more).
How should I do it? In mental performance coaching we teach various ways to visualize, including scripted mental imagery audios, run breakdown, and physical/mental rehearsal. Regardless of which method you choose to start with, here are some helpful reminders:
Vivid is key. Whenever possible, visualization should involve all of the senses: smell the smells, hear the sounds, feel physical sensations and emotions. However, don’t beat yourself up if you have difficulty here. Not everyone reports success at being able to use all the senses, but they still see the benefits.
Utilize both first and third person imagery. See it from your own eyes, or see it from a spectator’s eye.
Feel free to rewind. The beautiful thing about mental imagery is that you’re in control, so that means unlimited do-overs! Perfect imagery is not the ultimate goal. There is more benefit in visualizing realistic and adverse situations than the perfect performance.
Relax. Visualization appears to be most effective when you’re in a relaxed state, so always start with some deep breaths or other calming ritual.
Consistency. Just as with physical practice, a regular training program is critical if you want to see results. Visualization is not a ‘quick fix.’ The effects will build overtime as consistent daily efforts add up, so You should do some type of mental rehearsal at least once a day.
