The Power Of Visualization

In 2013, Wan X. Yao from the University of Texas, along with colleagues, conducted an experiment. They had a group of people exercise their biceps for 15 minutes a day, 5 days a week, for 6 weeks. They measured the strength of their right arm elbow flexion before and after the training. The average strength gain of the group was 11%.

This result may not seem extraordinary, but it was: the group performed the exercise solely in their minds. They did not physically lift any weights. Instead, they mentally followed the exercise routine, aiming to recreate every detail and sensation (1).

When you "execute" an action, certain areas of your brain are activated. Interestingly, when you simply "think" that you are performing the action, those same areas of your brain are activated.

The more you activate a specific area, the more efficient and precise your action becomes. This means that the more you visualize an action and focus on its details, the better your execution will be.

Visualization played a central role in Michael Phelps' swimming career. He would mentally rehearse each race hundreds of times before the actual competition. He was mentally prepared for various scenarios, envisioning how he wanted the race to go, how he didn't want it to go, and how it could go.?

During the 2008 Olympics in the 200m butterfly event, something unexpected happened to Phelps: his goggles filled up with water at the start of the race, leaving him blind for nearly 90% of the distance. However, he had already visualized this possibility, so he remained calm and swam on autopilot. He ended up winning the gold medal and breaking the world record (2).

Visualization is not a substitute for real-world experience, but it can be used to train behaviors without any risk.

For example, if you want to ask your boss for a raise or a promotion, you can choose between doing it now risking a messy conversation followed by failure, or training for it using the power of visualization.?

This second option is what I employ with my clients. I guide them as they visualize themselves in the conversation, allowing them to control the content and flow of the dialogue. This approach makes everything more fluid and relaxed, and it reduces stress levels. Of course, visualization alone is not enough to secure a promotion. It requires a reason, an analysis, and a strategic plan. However, visualization is a central tool that contributes to the high success rate we achieve in helping our clients with promotions and salary increases.

That's the power of visualization. It strengthens neural pathways in your brain and reduces anticipatory stress levels, preparing you for better execution.

Carmen López

Business Psychologist

(1) https://www.frontiersin.org/articles/10.3389/fnhum.2013.00561/full

(2) https://www.essentiallysports.com/us-sports-news-swimming-news-my-goggles-filled-up-with-water-michael-phelps-swam-blind-for-over-175m-to-achieve-one-of-his-biggest-career-achievement/