Visualisation and Motivation: How to Actually Achieve Your Goals
We’ve all heard it before: “Visualise success and it will come.” Whether it’s imagining your dream job, a healthier body, or a better life, visualisation is often promoted as a powerful self-help tool. But does simply picturing your goals actually make them happen?
Not exactly.
Research shows that visualisation alone can be misleading. In one study, students who visualised getting high marks ended up studying less and scored lower than those who didn’t. Why? Because imagining success without taking action can make us feel falsely accomplished—and less motivated to do the work.
But don’t toss visualisation aside just yet. When used the right way, it can supercharge your progress.
The Secret: Visualise the Process, Not Just the Outcome
Instead of daydreaming about the end result, focus on the steps it takes to get there. Picture yourself going to the gym, studying consistently, or preparing for a job interview. Studies show that this kind of process-based visualisation—especially from a third-person point of view, is far more effective.
4 Science-Backed Strategies to Stay Motivated
Psychologist Richard Wiseman, in his book 59 Seconds, outlines four key ways to turn goals into reality:
- Make a Realistic Plan
Break your goal into small, actionable steps. “Be happier” becomes “join a dance class” or “schedule weekly friend hangouts.” - Tell Someone
Sharing your goal with friends or family boosts accountability and follow-through. - Focus on the Positives
Think about how good success will feel, not how bad failure might be. - Reward Progress
Celebrate each small win with something meaningful (that doesn’t contradict your goal).
Beat Procrastination by Starting Small
Visualisation works when paired with action. Set clear steps, stay grounded in reality, and commit to moving forward—even if it’s just one small step at a time. Now, what’s one thing you can start today?