# Visualisation > Picturing yourself being active may give your motivation a small lift, mostly when you picture the obstacles and the steps as well as the good result. It works best paired with a simple if-then plan, and as a lead-in to being active, not a replacement for it. - Type: Guide - Topic: Habits & Motivation › Motivation - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/visualisation - Updated: 2026-10-21 - **Picture the hard parts too:** thinking only about a rosy result can reduce effort, so add the obstacles to the picture [1]. - **Add an if-then plan:** for goals in general, combining picturing with if-then plans worked better than either alone [1]. - **Expect a small boost:** an imagery-based programme was linked with about 19.5 more minutes of activity a week over 90 days [2]. - **Use it as a lead-in, not a substitute:** picturing success adds to being active; it doesn't replace it [3]. ## 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 two [4]. 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 it [1]. 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 version [5]. Positive feelings about the imagined activity seem to be one route by which imagery raises your intention to exercise, though that pathway isn't proven [5]. > **Try this:** This week, take a minute to picture a small, realistic piece of activity, such as a short walk. Notice how it feels, then picture what might make it hard, such as bad weather or low energy, and how you would get through it. ## 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 alone [1]. This combined approach involves picturing a planned activity and what could stop you, then making plans to get past those obstacles [6]. 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 small [2]. Making a clear goal plan was linked with about 12.2 more minutes a week, while how clear the picture was made no clear difference [2]. 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. > **Try this:** Choose one specific activity, such as a 10-minute walk. Picture doing it, then picture the main thing that might get in the way. Write one if-then plan for it, for example: "If it's raining after lunch, then I'll walk around the shops instead." Keep the plan small enough that it feels doable. ## 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 one [5]. Picturing the obstacles after the good result can turn a wish into a firm goal [1]. 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 alone [3]. Imagery also can't give you the direct feedback that comes from actually moving, which matters for improving over time [3]. 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. ## Quick answers ### What is WOOP or mental contrasting? Mental contrasting means picturing the goal you want, then picturing what could get in the way. WOOP is a name for this approach, followed by making a plan for the main obstacle. Many people find it more useful than imagining only a good outcome, because it prepares you for the hard parts. ### How do I make an if-then plan for exercise? Pick one small activity, then name the situation that might stop you. Write it as: "If this happens, then I will do that." For example: "If it's raining after lunch, then I'll walk around the shops instead." Keep the plan small and realistic so it feels doable. ### Can I use visualisation instead of exercising? No. Picturing success works best as a short lead-in to being active, not a replacement for it. Imagery can't give you the feedback that comes from actually moving. Take a minute to picture the steps and the tricky parts, then go and do the activity, even if it's small. ### Is positive thinking enough to get me moving? Usually not on its own. Thinking only about a great outcome can reduce effort. It tends to work better when you also picture what might get in the way and decide in advance what you'll do about it. A small, specific plan helps more than a general good feeling. ## Sources 1. Wang G, Wang Y, Gai X (2021). A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2021.565202 2. Ackermann N, Cameron LD, Maki J, Carter CR, Liu Y, Dart H, Bowen DJ, Colditz GA, Waters EA (2022). Mental imagery-based self-regulation: Effects on physical activity behaviour and its cognitive and affective precursors over time. British Journal of Health Psychology. https://doi.org/10.1111/bjhp.12558 3. Liu XJ, Ge S, Cordova A, Yaghi Z, Jiang BY, Yue GH, Yao WX (2022). Elderly may benefit more from motor imagery training in gaining muscle strength than young adults: A systematic review and meta-analysis. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2022.1052826 4. Chan CKY, Cameron LD (2012). Promoting physical activity with goal-oriented mental imagery: a randomized controlled trial. Journal of Behavioral Medicine. https://doi.org/10.1007/s10865-011-9360-6 5. Zhong W, Zhang G (2021). Mental Simulation to Promote Exercise Intentions and Behaviors. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2021.589622 6. Kędra M, Łaguna M (2026). Does mental contrasting with implementation intentions (MCII) help to increase physical activity? Current Issues in Personality Psychology. https://doi.org/10.5114/cipp/225999 7. Divine A, Astill S (2025). Reinforcing implementation intentions with imagery increases physical activity habit strength and behaviour. British Journal of Health Psychology. https://doi.org/10.1111/bjhp.12795 --- Source: Twikka (https://twikka.com/learn/visualisation). General information about physical activity, not medical advice.