What do LeBron James, Jim Carrey, and Will Smith all have in common? Aside from wealth, fame, and success, they all use a mental trick to help them get where they want to be. It's called... visualization.
Although visualization has been considered "woo woo science" for years, research now provides a scientific basis for how and why it works. It’s more than just a vision of a dream; it is an appeal to our better selves and a pathway to get there. Before you dismiss this as “hope” or a “think it and you will be it” gimmick, remember that visualization is a well-developed method used by professional athletes and successful people across various fields.
A 2003 study published in Neuropsychologia found that imagining movement in certain parts of your body trains those muscles almost as much as actual movement. Visualizing the outcomes you want can increase your confidence and enable you to "practice success." "Seeing" yourself succeed helps you believe that it can—and will—happen.
Examples of Successful Visualization
LeBron James worked with a sports psychologist who suggested that he watch a 10-minute highlight video of his best shots every night right before sleep.
As a young athlete, Arnold Schwarzenegger used visualization techniques to reach his bodybuilding goals and then carried that strategy into his career beyond athletics.
Gold medalist Olympic skier Lindsey Vonn visualizes herself on the run and physically simulates the path by shifting her weight and breathing as she sees herself on the slopes.
Muhammad Ali prepped for his fights by visualizing himself taking down his opponents over and over in his mind.
Back when Jim Carrey was still an unknown actor, he wrote himself a check for $10 million for “acting services rendered.” He carried that check in his wallet for inspiration, looking at it whenever he felt discouraged by frequent rejections. In 1994, he starred in Dumb and Dumber and was paid—you guessed it—$10 million for his role.
When you visualize an action—whether it’s making a free throw, delivering a keynote speech, or nailing a job interview—your brain fires the same neural pathways as if you were actually doing it. This “mental rehearsal” builds confidence, primes your mind for success, and increases the likelihood of achieving your goals.
“In my mind, I've always been an A-list Hollywood superstar. Y'all just didn't know yet.” – Will Smith
The Science of Visualization
So, how does simply imagining something translate to real-world results? Here’s what happens when you use visualization effectively:
Train Your Brain to Recognize Opportunities
Your reticular activating system (RAS), a network in your brainstem, filters information based on what’s important to you. When you focus on a goal, your RAS starts noticing resources, people, and opportunities that align with it.
Reduce Anxiety and Boost Confidence
Have you ever rehearsed a speech in your mind before giving it? That’s visualization at work. By mentally practicing success, your brain "sees" you winning, reducing fear and self-doubt.
Strengthen Neural Pathways
Every time you visualize a successful outcome, you strengthen the neural connections that make it possible. It’s like mental weightlifting—the more reps you put in, the stronger your ability to perform becomes.
Program You for Action
Visualization isn’t about daydreaming—it’s about priming yourself to take action. By mentally experiencing success, you become more likely to make the decisions and take the steps needed to achieve it.
"He who says he can and he who says he can’t are both usually right." - Confucius
4 Ways to Use Visualization Like a Pro
You don’t need to be an elite athlete or a Hollywood superstar to harness the power of visualization. Here’s how you can use it in your daily life:
✅ Get Specific
Don’t just picture success in vague terms. Imagine every detail: the sights, sounds, emotions, and even the obstacles you might face. Your brain responds best to detailed, sensory-rich images. Instead of picturing success in broad strokes, engage all five senses. Feel the warmth of the spotlight, hear the crowd’s applause, and see yourself confidently executing your goal. The more immersive your visualization, the more your brain believes it's real.
✅ Add Emotion
Logic doesn’t drive action—emotion does. The more emotionally charged your visualization is, the more your brain commits to making it happen. Don’t just see the moment—feel it. Let the excitement, pride, and confidence wash over you as if it’s already happened.
🔑 Pro Tip: If you’ve ever experienced a similar success before, recall that moment and amplify it. Your brain loves familiarity and will start to associate those feelings with your future goals.
✅ Pair It with Action
Here’s the deal: visualization is not magic. You can’t just think your way to success; you have to back it up with action. But when combined with effort, visualization enhances performance, builds resilience, and helps you stay focused.
✨ Try this: After visualizing, write down one small action you can take today that moves you toward your goal. When your brain sees the connection between visualization and action, you reinforce the habit.
✅ Add Positive Affirmations
Affirmations are positive statements that you repeat to yourself, often in the present tense, as if the outcome has already happened. They help to rewire your brain and change negative thought patterns. By repeatedly telling yourself positive affirmations, you begin to believe in them, and they can have a transformative effect on your life.
Together, visualization and affirmations can be a powerful combination to help you cultivate a positive mindset, overcome obstacles, and achieve your goals. You can incorporate them into your daily self-care practice, morning ritual, or through meditation and repeating affirmations throughout the day.
If some of the world’s most successful people use visualization to level up their performance, why shouldn’t you? Science confirms that what we imagine influences what we create—so why not train your brain to see the best possible outcome?
Conclusion: Take the Leap
What’s one goal you’ll start visualizing today? Let me know in the comments!
If you can't envision yourself being successful, it's more likely than not that you won’t be.
Great information!
Great information!