How to Visualize for Success: 3 Steps and a Case Study

Good Morning Gorgeous!

Can you believe it's already April? The 2nd quarter of the year is in full swing and it is time to recommit to the goals you set for yourself at the beginning of the year. 

Research shows that by now, 90% of those who set goals for the New Year have quit. 

Where are you with your goals, hopes, wishes, and dreams?

Do you feel stuck doing the same old thing you were doing in 2018? 

If so, here’s the cool thing, there is still plenty of time to turn this ship around. 

It's time to take your power back. 

One super simple strategy you can use to improve your life tremendously while also getting you closer to reaching your goals (no matter how big they are!) is visualization. 

Visualization is also referred to as "mental rehearsal" because you are literally rehearsing the life you want to have. Only instead of rehearsing it in real life, you are rehearsing it in your mind. 

If you are thinking right now, "How the heck is rehearsing something in my head going to help me in real life??"

I get it. For a long time, I thought visualization was a load of crap too. Boy, was I wrong!

The truth is, the highest level players in sports, business, and even the military have been using visualization to give them an edge over their competition for years.

You don't have to take my word for it though. Check out the science-based study below to hear how powerful visualization is and how it can change your life and even your body! (without lifting a finger!!)


A study published in the scientific journal Neurophysiology demonstrated how powerful mental rehearsal really is. 

In this study 3 groups of people were tested:

  1. The 1st group was asked to do specific finger exercises on their left hand for 1 hour, 5 days a week for 4 weeks. 

  2. The 2nd group was told to mentally rehearse the same exact exercises for the same amount of time as the first group. Again, this didn't happen physically only mentally through visualization. 

  3. The 3rd group was the control group so they not exercise physically or mentally. 

At the end of the 4 weeks, scientists measured the finger strength of each group. The 1st group, who exercised physically (in real life) had 30% greater finger strength than the control group (who did nothing.)

Get this, when the scientists measured the 2nd group's strength they found that they had gained a 22% increase in muscle strength when compared to the control group. And they didn't even lift a finger! 

This proves how powerful our mind is and particularly how powerful visualization is for achieving your goals. A cascade of complicated neurological and hormonal events take place in your brain and body when you visualize. 

This can work in both good and bad ways depending on what you visualize and think about most. 

If you think negative thoughts and visualize yourself failing... guess what is going to happen in real life? This is why it is so important to choose your thoughts and visualizations wisely! 

 How to Visualize for Success

Step 1: Get clear on what you want to achieve. Like crystal clear. Sit down with your journal and write out your absolute dream life. Make sure to include who is there, what it looks, like, smells like, sounds like, tastes like, and most importantly, how you FEEL.

Step 2: Block time into your daily schedule to solely focus on and visualize what you are wanting to bring into your reality. Make sure you are in a safe place where you can really allow yourself to get lost in the emotion and excitement of your dream life. You need to really feel like it happening in real life. 

Step 3: Change the thoughts you think throughout the day. Now you understand how powerful your mind is, you can understand how hurtful negative looping thoughts can be. Often times we think thoughts like "I am not good enough", "I will never achieve X, Y, or Z.", (the list goes on and on) It is critically important that you do whatever it takes to change these thoughts. 

One way you can do this is by listening to and repeating positive affirmations. You can download a positive affirmations MP3 off my website RIGHT HERE for free.

You can also write positive affirmations on sticky notes and put them all over your house and car. Repeat them often but especially when the negative thoughts begin to pop up. 

TIP: Just know that visualization can be hard for some people at first. It is called a practice because it takes practice. GIve it time and dedicate yourself to doing it daily understanding that even if you feel like it's not doing anything.... 100% IS!

Keep it up and over time you will start to see the results manifest into your reality. 

If you'd like to discuss and learn even more this topic join me LIVE today (Tuesday, April 2nd) at 1 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live. Can't wait to hang out with you there!

Wishing you so much love!

Happy Visualizing Queen!

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