In a famous 1996 study at the University of Chicago, three randomly selected groups were tested on how many basketball free throws they could make. The researcher, Dr. Biasiotto, recorded the results and then instructed the first group to practice shooting free throws a half-hour every day for 30 days. The second group put in the same amount of time, but only visualized (imagined) themselves shooting free throws. The third group did nothing.

Thirty days later, the three groups were tested again on their free throws. As expected, the third group had no improvement. The first group, which actually practiced, improved by 24 percent. But the second group, who’d only visualized their free throws, improved by 23 percent. For this group, imagining was nearly as effective as practicing with the ball.

According to personal development expert Dr. Joe Dispenza, “When you mentally rehearse a desired behavior, your brain and body respond as if you’re actually performing that action. This primes your brain for the new behavior, making it more likely to manifest in reality.” 

Try it out for yourself. Find a quiet place. Create an image of what you’d like to see in that desired reality. Picture yourself having, doing, and being it. View the scene as if you were there, seeing it through your own eyes, rather than observe yourself like an onlooker. And just as you do with spoken affirmations, allow yourself to feel the positive feelings of that empowering scenario. 

SEE THE DETAILS

Where does the scene take place? Who else, if anyone, is there? Where are you in relation to them? What are you wearing? In what manner are you moving and speaking? What are you feeling? How are others responding to you?

Are you picturing a single image that crystalizes your intention? For example, if your goal is to graduate Magna Cum Laude, do you see hanging your framed diploma in an honored place, with Magna Cum Laude scrolled beneath your name?

Or do you see a whole sequence of activities, such as walking across the stage wearing the orange Magna Cum Laude cord, shaking the hand of the dean, hugging the people who cheered you on, and triumphantly throwing your cap in the air?

It doesn’t matter if you envision a single image or multiple ones – but does it get you jazzed?  

ADD THE SOUNDS

As you create the images, lay-in the sounds you’ll hear in the new reality. In the graduation example, you might hear the stately strains of Pomp and Circumstance, your name announced, and the congratulations from your supporters after the ceremony. “We’re so proud of you!” “How’s it feel to be Magna Cum Laude?” “Did you ever imagine this day would come!?” “Where are we going for drinks?”

Experiment with adjusting the volume. How does the loudness or softness affect the way you feel as the scene unfolds? If your image were a movie, what song or instrumental might provide the soundtrack? 

“Visualize this thing you want. See it, feel it, believe in it. Make your mental blueprint and begin.”

Robert Collier 

MAKE IT SO: BEST PRACTICES

Repetition. Repetition strengthens the “muscle” of your focus and intention. But how often you visualize and affirm what you want is up to you. A general recommendation is to do these practices for a few minutes at the start and end of each day. Make it a habit to affirm good results.

Increments. The more removed from your current reality the intention seems to be, the more difficult it may be to commit to it. If you find you’re unable to “buy” the vision, affirm and visualize smaller steps or goals that will lead to it.

For example, if you write original songs but can’t yet imagine achieving your ultimate dream—say, receiving a Grammy—you might affirm “I’m excited to connect with artists who are recording my music” and picture yourself sitting in on recording sessions. As these desires materialize in the world and your confidence grows, it’ll get easier to affirm the whole enchilada — the Grammy award.

Action. In the University of Chicago study, participants improved their basketball free throws by consistently visualizing the act. Results from that study and others suggest that the brain doesn’t discern between an actual event and one vividly imagined. In this way, belief becomes reality.

And yet, while affirmations and visualizations can help create powerful new belief systems, they’ll only take us so far: we’ve also got to take action. If your intention is to become a more socially engaged person, for example, affirm and visualize yourself that way – but also physically put yourself in social situations (without waiting until you’re “100% confident”). 

If your goal is to own a business, repeating “I am a successful business owner” rings hollow unless you’re also doing something about it — researching the market, talking to advisors, setting and meeting goals, raising capital, etc. Actions matter. One doesn’t need religion to understand the Quaker axiom, “When you pray, move your feet.” 

Create what you want by aligning with it. Get in the habit of thinking, feeling, moving, and behaving in ways consistent with your I am statements. And make it so.

“Magic is believing in yourself. If you can do that, you can make anything happen.”

Johann Wolfgang von Goethe

COMPELLING IMAGES

As you speak your affirmation, create an image of what you want to see in that reality. Picture yourself having, doing, and being it. View the scene as if you were there, seeing it through your own eyes, rather than observe yourself as an onlooker would.

As the director of your “movie,” the visuals are up to you. Will you picture a single image that crystalizes your intention? For example, if you want to graduate Magna Cum Laude, do you envision the act of hanging your framed diploma in some honored place, with Magna Cum Laude scrolled beneath your name?

Or do you see a whole sequence of activities, such as walking across the stage wearing an orange Magna Cum Laude cord, shaking the hand of the dean, hugging the people who cheered you on, and triumphantly throwing your cap in the air?

It doesn’t matter if you envision a single image or multiple ones, but make it something that you feel in the present moment, a feeling that pulls you toward that outcome. 

CLEAR SOUNDS

As you create the images, add the sounds you’ll hear as the natural outcome of reaching your goal. In the graduation example, you might hear your name announced, the applause, and the bubbly congratulations of your supporters as they greet you after the ceremony. “We’re so proud of you!” “How’s it feel to be Magna Cum Laude?” “Did you ever imagine this day would come!?” 

Turn up the volume – you earned it.

GOOD FEELINGS

You’re speaking the words of your affirmed reality. You’re visualizing the details.  You’re hearing the sounds. Fuse all these together with the most important element in the mix — pure positive feeling. Allow yourself to feel the full appreciation, joy, passion, love, delight, fun, pride, or exhilaration you’d feel if that moment were happening right now.

It does no good to robotically (or desperately) repeat an affirmation. If it’s worth saying, say it with positive feeling. Whatever you want to plug into, feeling completes the circuit.

You can supercharge the experience by adding a physical gesture or movement that perfectly expresses the feeling – fist pumps, head nods, raised arms, dance moves, or perfect stillness. If you exercise, run your “movie” as you go through your routine.

Imagine you are literally embodying the empowering new belief and priming yourself for the reality you’re creating, allowing it to energize every cell. Let the words, sounds, and feelings magnetize you to your desired outcome.

Repetition. Repetition helps fortify the new belief and intention. (How often you run your movie, and for how many minutes, is up to you.) You may find it’s an affirming way to start and end your day, and a necessary shot in the arm if you’re feeling down on yourself. 

Even if it takes only seconds to run your movie, there may be times when it’s convenient to abbreviate the process. In those moments, repeat just the words—silently or aloud — but with feeling. It’s the feeling that keeps you motivated. It’s the feeling that makes it real.

Actions. Support your intention by working toward what you want. Ask for what you need – help, encouragement, referrals, opportunities. Do something every day to get closer to your goal. Get in the habit of thinking, feeling, moving, and behaving in ways consistent with your I am statements (discussed in the previous post).

Step into the reality as if it’s already here, already happening. Make it so!

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See also the related previous post: Want It? Affirm It!

Paul Quinn is the author of a forthcoming book about the power of asking, The Big Ask.

Banner photo by Paul Quinn