Stop Visualizing Your Success: Do THIS instead [PART 2]
Stop Visualizing Your Success: Do THIS instead [PART 2]
「なりたい自分」を叶えるためのイメージトレーニング術≪パート２≫
Transcript
Alright, this is part two of this video, and I’m going to give you a step-by-step plan of how to actually visualize. If you haven’t seen the first part of the video, go watch it here and come back.
HOW TO VISUALIZE
In order to visualize and actually get results, this is what you should do:
Step 1: Pick one small thing that you want to achieve. The more detailed, the better. And stick to this. You don’t want to visualize something different every day, you want to pick one particular target.
Step 2: Find 15-20 minutes a day and commit to it. You have to make visualization a habit and do it every day like brushing your teeth and showering every day. It doesn't work if you just do it sometimes. Do it every day.
Step 3: Visualize yourself putting in the effort, not just achieving success. This means for example, if you are visualizing physical success, visualize yourself in the process of working out physically, not just the outcome. In my case, I visualized myself exercising and strengthening my core muscles. And sometimes, even though I wasn’t moving, I got cramps in my calves.
Step 4: Visualize with your five senses. Visualization is usually done just by the visuals, that’s why it’s called visualization. But in order to make this experience more vivid and realistic, you should incorporate your five senses: sight, sound, touch, taste, and smell. For example, I did mental rehearsals with music and imagined the cold air of Berlin when I landed there. I also imagined the heaviness of the gold medal around my neck. This made it a realistic experience for me as if I’m living that moment in reality.
Step 5: Think about potential challenges you might face, like responding to failure or dealing with disapproval. In my case, I visualized worst-case scenarios like my costume getting lost at the airport transit, the music suddenly stopping when I’m performing, or having a slippery floor on stage. All of this happened by the way :) But here is the catch, I knew what to do in these situations when they happened in reality because I had imagined myself already going through a similar situation in my head.
Step 6: Create an "if-then" plan to overcome these challenges. If this happens, then I will… fill in the blank. Visualize yourself facing these obstacles but then come up with strategies of how you would react. By overcoming these challenges, you are teaching your brain that you are able to confront these obstacles. This creates a successful experience and makes you feel successful and like a winner.
These are the keys to making visualization work so that you can be successful. This strategy has helped me accomplish a lot of things in my life so far and I’m sure you can accomplish your goals and dreams too as long as you are able to commit to this routine. I hope you found these tips helpful. And if you liked this video, check out my other video here where I talk about time management, because this is a related topic that will help you achieve your goals. Thanks for watching and I’ll see you in the next video! Bye bye.
References: Pascual-Leone, A., Nguyet, D., Cohen, L. G., Brasil-Neto, J. P., Cammarota, A., & Hallett, M. (1995). Modulation of muscle responses evoked by transcranial magnetic stimulation during the acquisition of new fine motor skills. Journal of Neurophysiology, 74(3), 1037–1045. https://doi.org/10.1152/jn.1995.74.3....
