Visualisation

Can visualisation boost motivation?

Possibly, a little. Picturing the goal you want, such as feeling good after a walk, raised motivation to be active for inactive adults over four weeks. It also led to more action planning and more activity, with planning as the link between the two⁴.

The kind of picture matters. Thinking only about positive outcomes tends to reduce effort and the chance of reaching a goal. Following the good picture with thoughts about what could get in the way helps people commit to the goal and go after it¹.

Balance also helps. Imagining that a hard session can still end well, or that an easy one can still go badly, was more helpful for sticking with exercise than imagining only the best or only the toughest version⁵. Positive feelings about the imagined activity seem to be one route by which imagery raises your intention to exercise, though that pathway isn't proven⁵.

Can visualisation help you reach a goal?

Visualising on its own isn't shown to help people reach activity goals. Pairing the picture with an if-then plan has the best support.

An if-then plan says when, where and how you will act: "If situation y arises, then I will do z"¹. For goals in general, combining picturing (the goal and the obstacles) with if-then plans worked better than either one alone¹. This combined approach involves picturing a planned activity and what could stop you, then making plans to get past those obstacles⁶.

For physical activity, the results are mixed and the gains are small. An imagery-based programme was linked with about 19.5 more minutes of activity a week over 90 days, though the overall effect was small². Making a clear goal plan was linked with about 12.2 more minutes a week, while how clear the picture was made no clear difference². Among people who were already active, an online version of the combined approach made no clear difference, and in another study overall activity didn't differ between groups^6,7.

So treat it as a small extra, and put most of your effort into the plan.

Can picturing success help?

It can, mainly when you picture the steps and the obstacles as well as the good result, not a rosy outcome alone. Imagery looks best as an addition to being active, not a replacement for it.

Picture the process, not just the finish line. That means getting your shoes on, the first few minutes, and how you'll handle a flat day. Imagining that a difficult experience can end well is more helpful than imagining only an easy, optimistic one⁵. Picturing the obstacles after the good result can turn a wish into a firm goal¹.

Use a short picturing moment as a lead-in, then go and do the activity. Adding mental imagery to physical training gave no extra strength gain over the physical training alone³. Imagery also can't give you the direct feedback that comes from actually moving, which matters for improving over time³. Picturing success is an addition to being active, not a substitute for it.

If you try it, keep it short and keep the first plan small. A minute or two before you head out is enough to start.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If you notice unusual tiredness, see a doctor to get it checked. For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse.