Vision board and psychology: Power of visualization

Several people use vision boards as a creative and reflective way to set intentions and goals during the New Year. This simple yet powerful tool connects creativity and psychology by providing a tangible means to align your dreams with actionable steps.

A vision board is a collection of images, quotes, and symbols representing your goals and desires. It is more than just an arts-and-crafts project; it's a visual representation of what you want to manifest in your life. According to Benedict in her paper ‘Using Vision Boards to Reflect on Relevant Experiences and Envision Ideal Futures’ she stated that creating and presenting vision boards enables students to reflect on their personal, academic, and professional experiences and envision their ideal futures. Using this method, you create a clear picture of the future you are working towards by carefully selecting and arranging visuals that resonate with your goals. The process in itself is empowering as it helps you reflect on what's truly important and aids you in applying your energy toward the outcome you intend to manifest. By putting your thoughts and desires into some kind of physical format, a vision board is one consistent reminder of where you want to head.

Psychology behind vision board

The power of the vision board lies in its effect on the mind. Psychologically, they implement the use of the Reticular Activating System (RAS)— mechanism in the brain, which filters information and highlights what is important to you. As per the National Library of Medicine “the grouping of neurons that together make up the RAS are ultimately responsible for attention, arousal, modulation of muscle tone, and the ability to focus”. This means that by consistently focusing on certain goals or ideas, such as the ones on the vision board, you can train your RAS to prioritize relevant information, keeping you motivated toward achieving your aspirations. This helps the brain be consciously aware of opportunities that match one's aspirations on a continued basis. For example, an individual desiring a change in career notices jobs available, network contacts, or specific skills to develop with the help of increased awareness.

Visualizing success activates similar neural pathways in the brain such as physically succeeding. As per The Behaviour Institute, “When athletes visualize themselves performing at their best, the brain activates similar neural pathways as it would during the actual physical execution”. This process includes the activation of motor, sensory, and emotive parts of the brain. For example, by visualizing winning a race, one may activate the motor cortex that controls movement and the limbic system related to feeling. This stimulation strengthens neural connections associated with those actions and feelings, essentially ‘training’ your brain for success. Through this mental rehearsal, you generate familiarity and a sense of confidence with the steps needed to realize your goal. This can help you to feel less anxious about what is expected and can improve your performance when that actual moment does arrive.

Moreover, repetition strengthens the neural connections and rewires the brain to align your thoughts and behaviors with your desired outcomes. This process is known as neuroplasticity. By consistently visualizing your goals through a vision board, you train your mind to stay focused and motivated, even amidst distractions.

Benefits of vision board

There are numerous benefits that one can get with the use of a vision board. The act of simply arranging and prioritizing your goals in order to make a vision board helps to solidify your dreams and aspirations, giving time for reflection on what truly matters. This board serves as a reminder so that your goals remain at the forefront of your mind. Also, they foster positivity by focusing on what one wants to achieve rather than what could go wrong, hence creating a sense of optimism and possibility.

How to create a vision board?

Start by categorizing your goals such as health, career, relationships, and personal growth. Then you can look for relatable images, take some magazines, printed pictures, quotes, and a board. You can also look for inspiration in apps such as Pinterest and Instagram. Select only those pictures and words which can relate to your deepest inspirations and intentions. Now, create your board by setting up these in a certain meaningful and inspiring way; because there is no right or wrong way of doing it, the board should express your unique vision. Lastly, place your vision board somewhere you’ll see it daily to ensure regular reinforcement of your goals.

Balancing visualization with action

Similarly, while vision boards are incredibly powerful tools, they work really well when they are balanced out with equal effort and action. Reflecting on it every now and then will have you making decisions and working towards your goals.  For instance, if your board features a picture of a summer beach holiday then you might start budgeting or planning your leave days from work. Research suggests that combining visualization with detailed plans like “deciding when and how you’ll act” significantly increases the likelihood of achieving your goals.

With the New Year approaching, making a vision board offers a more conscious and thoughtful way to set the stage for a more fulfilling year. Social media networks are filled with examples of vision boards, motivating many people to adopt this ritual. This is a collective reminder that dreams are fulfilled when brought into reality by clear vision and persistent effort.