Visualisation Works. Here’s How to Use It.

Let’s be honest, the word visualisation has a bit of a PR problem. It’s usually associated with mood boards, manifestation journals, and motivational speakers. Say the word out loud in a boardroom or a strategy session, and you can practically hear eyes rolling.

But here’s the thing, visualisation isn’t “woo.” It’s science-backed, elite-level training. The people performing at the highest level, from Olympic athletes to music icons, aren’t just working hard and ‘dreaming big’. They’re seeing success before it even happens. Repeatedly. In detail.

Visualisation works.

Mental Rehearsal

Visualisation is the act of mentally rehearsing something before it happens. That could be an investment pitch, a presentation, a tennis match, a conversation, or an exam. It’s not simply thinking about what you want to do, it’s strategic mental training. Done right, it primes your mind and body for success.

What does science say?

When you visualise yourself performing an action, your brain activates the same neural circuits that would fire if you were actually doing it. Whether you’re imagining biting into a fresh lemon, or walking onto a stage in front of hundreds of people, your brain doesn’t fully distinguish between imagination and reality. It’s a process called functional equivalence, and it means that mental practice can literally build muscle memory, and help you prepare for the real thing.

In a now-famous study, one group of participants physically practiced piano for five days, while another group only imagined practicing. At the end of the study, both groups showed similar levels of improvement in brain activity related to the motor skills involved. One group did the work. The other just imagined it, but their brains changed in remarkably similar ways.

In other words, visualisation is doing the reps for your mind.

21 year old tennis champion Coco Gauff has spoken about using visualising herself winning before matches, mentally rehearsing and imagining victory. It’s part of how she prepares, not just physically, but psychologically. She doesn't hope to win. She rehearses it.

It’s not just for athletes. From business to pop culture, the best are practicing this too.

Oprah Winfrey has said she used visualisation long before anyone knew her name. She pictured the life she wanted, how it would feel, how she would show up in the world. She was practicing visulisation and manifestation years before they were made popular.

If you want to improve your performance at just about anything, preparation and mental rehearsal is non-negotiable.

Start Practicing.

Think about something you’ve got coming up this week, a difficult conversation, an important meeting, a big decision, or even a reset you’ve been meaning to start. These moments are shaped by your internal state as much as your external actions.

Visualisation gives you an edge. It can help to regulate nerves, increase confidence, improve focus, and reduce the likelihood of making mistakes under pressure. It doesn’t replace hard work, but it makes your effort more effective. It sets an intention with clarity. It reduces the friction between what you want to achieve and how you act it out in real life. Forgive me if it’s starting to sound a bit ‘woo’, but this is a way to give your future-self a higher chance of success.

How To Actually Do It (well, this is what works for me)

Here’s a simple visualisation framework you can use anytime, in the car, in bed, on a walk, or before you step into something big:

1. Get Still
   You don’t have to sit cross legged and close your eyes. I like to put on my headphones and listen to bi-nural beats or meditation music.
   

2. Set the Scene
   Imagine the situation you want to prepare for. Be specific. Where are you? Who’s there? What are you doing? Picture the details, like what you’re wearing, and most importantly, how you’re feeling.
   

3. Play It Through
   Picture yourself doing the thing, confidently, competently, with focus and energy. Watch yourself speaking clearly and moving calmly.
   

4. Engage the Senses
   What do you see, hear, feel, smell? The more sensory detail you add, the more your brain will respond. Don’t worry if it feels silly, it takes practice.
   

5. Feel the Emotion
   This step really matters. Imagine how it feels to succeed. Lean into positive emotions as you rehearse what you want to happen. Emotion wires the brain even more deeply and helps to cement memories.
   

6. Repeat
   Repetition is what turns it from an idea into a habit. Make it a morning practice, a pre-meeting ritual, or a pre-sleep routine. Try repeating the exact same visualisation for 7 days in a row. By day 7 it will have become much easier.

Finally,

Most of the time we are all visualising something, whether consciously or not. If we picture the worst-case scenario, and rehearse how we’ll mess it up, or run through every possible failure, that too is visualisation. The kind that adds to feelings of anxiety and self-doubt.

Change the track and get intentional about the thoughts that are playing on repeat in your mind.

Your mind is an incredibly powerful performance tool. Don’t underestimate it. Visualisation isn’t fluffy wellness chat. It’s a science-backed strategy. And it works.

Thanks for reading!

Adrienne