The Power of Visualization

"If you can't see it, then how are you going to get it?!"
That is a thought that was running through my head when I first decided that I wanted to lose weight.  Waay back before I actually understood my "why" behind my desire to lose weight and get back the physique I once had.  So, this thought has been in my mind recently, since I just discovered my why not too long ago.

The art of seeing what you want to achieve, and I do believe it is an art, is called visualization.  I'm sure we all know what visualization is, but just to ensure we have all of our i's crossed and t's dotted (=P) let's throw a definition out there:

Visualization is "...a cognitive tool accessing imagination to realize all aspects of an object, action or outcome".  In a sense it's kind of like day dreaming, but with a purpose behind it, because you (re)create a scenario using most, or even all, of your senses" (Baumgartner, 2011).

I use visualization on an almost daily basis now because if I can't see myself with a four pack in a bikini for the first time ever, then how am I going to know what to aim for?  How am I going to know when I reach my goal?

Visualization has many uses outside of helping you get the body you want.  Psychologists use it in their practice to help patients exercise specific reactions to situations; athletes use it before a match; actors use it before they perform.  It helps because the brain is being trained to perform the task, it's like practicing a practice match.

Angie LeVan, MAPP, (2009) goes over a great way to get started with visualization.  I've included the excerpt below:

Begin by establishing a highly specific goal. Imagine the future; you have already achieved your goal. Hold a mental ‘picture’ of it as if it were occurring to you right at that moment. Imagine the scene in as much detail as possible. Engage as many of the five senses as you can in your visualization. Who are you with? Which emotions are you feeling right now? What are you wearing? Is there a smell in the air? What do you hear? What is your environment? Sit with a straight spine when you do this. Practice at night or in the morning (just before/after sleep). Eliminate any doubts, if they come to you. Repeat this practice often. Combine with meditation or an affirmation (e.g. “I am courageous; I am strong”, or to borrow from Ali, “I am the greatest!”).

So, what is your highly specific goal?  Can you see it happening yet?  If not, keep practicing!

Reference(s):
Baumgartner, J. (November 8, 2011). The psychology of dress, the doctor is in...you closet! Visualize it. Retrieved from http://www.psychologytoday.com/blog/the-psychology-dress/201111/visualize-it.

LeVan, A. (December 3, 2009). Flourish! Seeing is believing: The power of visualization. Retrieved from http://www.psychologytoday.com/blog/flourish/200912/seeing-is-believing-the-power-visualization.

TedTalk: Change Anything! Use skillpower over willpower

You can watch this talk here: youtu.be/3TX-Nu5wTS8

I just finished watching this Tedtalk, with notes, and I feel like this is a talk that everyone needs to hear at least once in their lives. Even if you are successful in everything that you put your mind to, you can pass the information in that talk along to help someone who struggles to do what they want to do.

There are two concepts stressed in this talk that resonated with me.

1.) Align yourself and your life with your goals. This is called the Six Sources of Influence in the talk. It's common knowledge that when we are supported and away from temptation we have a higher chance of success. However, in reality, we cannot stay at a retreat for the rest of our days, we must deal with temptation on a daily basis. HOWEVER, aligning your life around achieving your goals means that you'll be less likely to encounter temptations AND you'll have a support group in place in case you find yourself tempted.

2.) Turn bad days into good data. Too many people, myself included, have a bad day and practically give up on their progress. Instead of getting down on ourselves, turning the focus to why we gave in or didn't do what we should've done is key. Discovering the why is what will help us overcome the situation the next time it arrives because when we know the WHY we can find out HOW to overcome it. For example, I have a weakness for French toast and we just got an iHop in my town. When my friends ask me to go, I know that instead of ordering French toast I will only order from their healthier food option section. I will not look at the rest of the menu because it is likely that I will give in. The same can be said for Burger King. For years I would only be able to get Burger King once or twice a year. It was a special treat for me in a way. Then I moved to a town that had a Burger King on the way to the grocery store. My impulse always kicked in when I drove by and I would find myself pulling into the parking lot and ordering food without much thought. Then, since I know it's a weakness, I started driving a different way to the grocery store. Currently, the impulse is practically gone and I can drive the normal way to the store without worry.

Anyways, I just wanted to share this video with you all because it is something I'm going to use myself and have my clients use with Beachbody and when I become a registered dietician!