Beyond New Years Resolutions The Psychology of Visualization

As we step into a new year, many of us embark on the time-honored tradition of making New Year's resolutions – those well-intentioned promises to better our lives. But let's be honest, these resolutions often fade out as the year progresses. 

Ever wondered why and whether there's a more effective way to turn your resolutions into reality? In this blog post, we'll journey beyond New Year's resolutions and explore the practical psychology of intentions, goal setting and visualization. 

The Future Tense Fallacy

Have you ever noticed that as the New Year approaches, we tend to craft our resolutions using phrases like "I want to" or "I'm going to"? 

While these ideas are great, they often come with a common pitfall: what we call the "future fallacy." It's the belief that merely stating our desires for the future will automatically set us on the path to success. However, in reality, this approach often leaves us feeling unmotivated. 

Psychologically, future-oriented goals can create a sense of distance, making our objectives seem unattainable. Instead of saying "I want to," let's say "I am", to shift your state towards one that is conducive of achieving those goals and feeling motivated to work for them. 

We are always chasing the feeling - I want to feel healthier, more fit, more confident… But when we feel tired, unmotivated and overweight its almost impossible to get into momentum. That is way positive present tense statements are so key. 

“I am consistent and committed to the gym 5 days a week” 

Instead of 

“In the new year I would like to go to the gym 5 days a week”

When we frame our goals in the future tense, they can feel distant and disconnected from our current reality. This lack of immediacy and emotional engagement can make it challenging to take meaningful action.

Furthermore, resolutions often focus on the end result, neglecting the journey and the deeper motivations behind them. For instance, saying, "I want to lose 20 pounds" is a clear goal, but it may lack the depth of understanding of why shedding those pounds is crucial. 

Is it for health, self-esteem, or energy? Without a profound connection to the "why" behind our goals, motivation can dwindle, especially in the face of inevitable challenges that life will have.

Additionally, resolutions frequently lack specificity and actionable steps. They sound great in theory but become vague when it comes to implementation, leaving us wondering, "Where do I even start?"

Intentions before resolutions

If you want to see your resolutions come to life, the key is to start with the intention. Its like motivation and discipline, if you want to be motivated you have to act with discipline to create the feelings of motivation. 

If you want your resolution to become the solution to your state of dis-ease its crucial that you start with the intention of change. Of becoming a better version of yourself, and changing your habits. 

Intentions are like the guiding principles for our brain – they act as the internal GPS system that steers our actions and decisions toward a specific destination. Picture them as the compass that keeps you on track during your journey. Recent advances in neuroscience have shed light on the neural processes underlying intention-setting. When we set clear intentions, our brains light up with activity.

At the heart of this neural process is the anterior prefrontal cortex, which serves as our mission control center for goal setting, planning, and decision-making. To optimize this process, make your intentions specific and profound. Instead of vague wishes, define the "why" behind your goals. Explore what genuinely drives you, align your aspirations with your core values, and ensure they resonate with your deepest desires.

By doing this, you're providing your brain with a precise roadmap closely tied to your sense of purpose. These specific, meaningful intentions not only activate your anterior prefrontal cortex but also engage your emotions and motivation at a profound level. They become the fuel that propels you forward, even when obstacles arise on your journey.

Goal Setting and Specificity

After you have your intentions net you need to set clear specific goal. Its important to start with what your goals are anchored in - If your goals feel negative, like “I don’t want to be fat and unhappy” they may hinder your progress because every action you take is a painful reminder of what you don't want. 

To shift that energy, create ascending goals. Goals that inspire you and are framed with a positive perspective. “I want to lose 20lbs so I feel confident and can play with my kids freely” . These goals will help inspire you to create change. 

Now, let's talk about how you approach your goals. 

There are two main types: process goals and outcome goals. 

Outcome goals represent the end goal that you are aiming for, such as losing a specific amount of weight. They give you something to aim for but can be influenced by factors beyond your control.

Process goals are the actionable steps you take to reach your bigger objectives. For instance, if your goal is to be fit to play with your kids, a process goal might be to walk a certain number of steps each day. These process goals act as your roadmap, guiding you and providing a sense of progress. They are highly measurable and offer immediate feedback.

The power of pen and paper

If I was to ask you what 5+5 is that would be easy to figure out in your brain. But if I asked you what 5231 x 31 is, it would make sense to get out a pen and piece of paper right?

So why do you think you can figure out the next 3 years of life in your head without writing it down? It is definitely a more complex equation with more factors than 5+5. 

Journaling is a valuable tool for organizing thoughts and emotions. Scientific research shows that regular journaling can reduce stress and enhance self-awareness. To optimize this process, set aside time for reflective journaling sessions each morning to write down your intentions, align yourself with your goals and make sure you know what actions or processes you need to take each day to achieve your outcome goals. 

The Science of Visualization

Imagine a cookie for a second - close your eyes and think about the shape, colour, texture, how it feels in your mouth, the smell.. 

Are you drooling? 

Thats because visuatlization actually activates the same neural networks as the action or event itself. 

If you want to have your resolutions become your reality you need to work on getting into the physiological state that will allow those goals to be true for you. 

Visualization and journaling go hand in hand. It involves creating a detailed mental image of your desired future, complete with sensory and emotional experiences. To optimize this process, immerse yourself fully in your mental imagery. Feel the emotions associated with your achievements, engage all your senses, and visualize the journey toward your goals in great detail. By doing so, you make your dreams feel tangible and achievable.

To enhance the effectiveness of visualization, write down your vision in the present tense as if you have already achieved it. This technique is grounded in the science of language and cognition. When we put our thoughts on paper, our brains process the information as if it is happening right now. This creates a profound sense of immediacy and commitment to our goals.

To optimize this step, be as descriptive as possible in your writing. Specify the details of your vision, articulate the reasons why achieving it is essential to you, and make your goals feel real.

Click below to get a free copy of my goal setting sheet:

GOAL SETTING SHEET .pdf

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By optimizing each step in the process of setting and achieving your goals, you can significantly enhance your chances of success. Understand the science behind intention-setting, visualization, and journaling to wield them effectively. Create a clear vision that engages your mind and emotions, making your dreams feel tangible and achievable. Incorporate ascending and compensating goals to navigate the path to mastery while maintaining balance in your life. With these optimized techniques, you're well on your way to turning your aspirations into reality.