If you've read much on site, you may have heard me talk about the importance of attaching a mental image to each and every goal that you write.
You should be writing goals using words that provide a mental image.
You want the image to be powerful within your mind. You want to send a clear and concise message to your mind.
I want to really get your attention here, so I want to start out with a real world example of how much visualization can improve your results…
This stuff really works so please pay attention and give this a try:
Studies on Visualization
A study published in Research Quarterly involved free throw shooting in the sport of basketball and the use of visualization.
The subjects were split into three groups:
- Group 1 practiced shooting free throws for 20 days.
- Group 2 did not practice at all.
- Group 3 used visualization for 20 minutes every day for 20 days. This group would visualize missing the shot, correcting the shot, and making the
Each group was tested at the beginning of the study and after the period of 20 days. What do you think happened?
Group 1 was the only group actually shooting free throws. They had to improve the most, right?
Group 2 probably did the worst, but what happened with group 3?
Did group 3 really improve even though they never shot any actual free throws? Do you think they improved through the use of visualization only?
Well, the results from this study are nothing short of amazing…
- Group 1 improved their free throw shooting by 24%.
- Group 2 did not improve their free throw shooting at all.
- Group 3 improved their free throw shooting by 23%!
Do you believe that?
Amazing Results Through Simple Visualization
Groups 2 and 3 physically did not practice at all. So, in essence, they did the same thing physically. But, Group 3 used visualization to practice shooting free throws.
They put themselves in the actual act of shooting free throws within their mind — they never shot any actual free throws.
They visualized themselves correcting their misses. They visualized hitting free throws.
Group 3 improved nearly as much as the group that actually shot free throws.
Isn't that amazing?
Now, if that doesn't tell you what visualization can do for you, I don't know what will! But, just for an even greater effect, let's look at one more example…
The Soviet Union performed experiments on the use of visualization for improving performance.
More Proof for Visualization
In fact, before the 1980 Olympics, an extensive experiment was performed on four groups of elite athletes. The groups were divided into varying degrees of physical and mental training:
- Group 1's training consisted of 100% Physical Training.
- Group 2's training consisted of 75% Physical Training and 25% Mental Training.
- Group 3's training consisted of 50% Physical Training and 50% Mental Training.
- Group 4's training consisted of 25% Physical Training and 75% Mental Training.
Can you guess the results of the experiment above? Do you think Group 1 performed better than Group 2? Do you think Group 3 performed better than Group 4?
Excited to hear the results? I know I am…
The results of the Soviet Union experiment showed that Group 4 performed better than Group 3. Group 3 performed better than Group 2. And Group 2 performed better than Group 1.
Is this a surprise? Not any more. You should now see the true power of visualization.
“A mission could be defined as an image of a desired state that you want to get to. Once fully seen, it will inspire you to act, fuel your imagination and determine your behavior.” — Dr. Charles Garfield
Did you read the quote by Dr. Charles Garfield above?
He's considered to be an expert on visualization for improving performance. Let's look at one of his actual experiences related to weight lifting…
If You Need More Proof, Here's Some More…
Again, the Soviet Union was a leader in the field of improving performance using visualization. Dr. Garfield spent a lot of time with the Soviet Union researchers. In 1979, Dr. Garfield proved to himself that visualization is very, very powerful. Here's what happened…
Dr. Garfield was a weight lifter.
He had previously bench pressed 365 pounds earlier in his life. That was his best ever bench press, but he hadn't been able to do that much in several years. He had not seriously trained in several years.
Garfield's most recent max bench press was 280 pounds. The Soviet scientists told him that he would be able to lift 365 pounds again after using their visualization techniques.
What? Dr. Garfield knew that it should take him several months of hard training to be able to bench press 365 pounds again. He didn't believe it to be possible, but he went through all of their visualization techniques and started to finally believe.
How in the world was he going to bench 365 when his recent best was only 280 pounds?
That's an instant increase of 85 pounds!
After using the visualization techniques, Dr. Garfield was able to lift 365 pounds! The visualization techniques alone allowed him to make the lift. Unbelievable, huh? It's true.
It's Free, It's Easy: You Just Have to Do It
Now you've got to believe in the power of visualization. When you learn how to visualize yourself meeting your goals, you will get very fast results. Your mind will be on your side. Your mind is very, very powerful as proven by the studies above.
Take the time to visualize your goals. Become an expert in visualization.
Your mission is to get the body of your dreams. Write out your goals, visualize meeting your goals, visualize doing the work to get to your goals, and do it. Continuously visualize throughout the days, weeks, and months. Your vision will become reality.