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When you set goals for yourself, do you find yourself fantasizing and forgetting to stay realistic? Daydreaming about your desired future isn't inherently bad. It can even feel inspiring and motivating. But if you only dream of success without putting in the work, it can hurt your chances of reaching your goals.
Many people have started using vision boards to actively visualize their goals, and social media is overflowing with advice on how to overcome laziness, be more productive and create the "perfect" vision board.
A vision board is a collection of pictures, quotes and words that visually affirm your yearly goals. Writing down your goals can increase your chances of achieving them, and similarly, creating visual goals can be helpful. When you regularly look at your vision board, you're reminded of your aspirations and may feel motivated to take action toward achieving them.
However, some question whether vision boards are truly effective. The problem lies in simply envisioning the success at the end of the journey while neglecting the steps and obstacles along the way. Merely focusing on the end goal, without considering what it takes to get there, can lead to frustration and a lack of progress.
"People who do that, who go through that experience of visualizing how great my life will be when I get X, Y and Z done, their systolic blood pressure, the bottom number on your blood pressure reading, decreases. But motivation scientists know that systolic blood pressure is actually an indicator of our body's readiness to get up and act," says Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU) on The Huberman Lab Podcast.
"Creating these vision boards might actually backfire, because in and of itself is the creation of a goal and the satisfaction of the goal. And then people understandably give themselves some time to just enjoy that positive experience. They start to sort of rest on their laurels," she adds.
The act of creating a list of goals or constructing a vision board can bring you confidence, joy and direction, but if you let inaction take over, that's the end of achieving them.
To make your goal-setting more effective, consider using "mental contrasting" as a complementary approach.
Based on research by Gabriele Oettingen at NYU, the Fantasy Realization Theory explains how to use fantasies productively for goal achievement and one of its key strategies is mental contrasting.
Mental contrasting combines positive thinking about the future with a realistic reflection on current obstacles. It's a way to bridge the gap between where you are now and where you want to be. This technique helps you stay grounded while motivating you to take actionable steps toward your goals.
One helpful framework within mental contrasting is the WOOP method, which stands for:
Once you start pursuing a goal, you may notice an increase in mental and physical energy -- this is called energization. Energization is influenced by three key factors:
By using mental contrasting strategies like WOOP, you can shift from merely fantasizing about success to taking deliberate action. This balanced approach not only keeps you motivated but also equips you with the tools to tackle challenges along the way. Remember, the cost of reaching your goals is delayed gratification.
When you practice delayed gratification, you stay aligned with your long-term goals rather than succumbing to distractions or temptations. For example, instead of binge-watching a TV series, you might spend that time improving a skill or working on a project that will bring you closer to your goals.
Similarly, going to the gym on a regular basis is another example of delaying gratification, because you don't see immediate changes in your body or well-being. The process of attaining a certain health goal takes time, effort and consistency.
Every time you delay immediate rewards, you strengthen your self-control. Over time, this builds the mental toughness required to persist through obstacles and setbacks.
Delayed gratification also enhances your sense of accomplishment because you've earned your goal with patience and hard work. Research even suggests that delaying goal failure, rather than giving in immediately when you're tempted to engage in a behavior that defeats your goals, helps maintain a positive self-perception of self-control.
So, as you pursue your goals moving forward, don't just dream -- plan, reflect and act. Create that vision board you've always wanted, but remember to use it as a steppingstone for action, not just as a tool to imagine and enjoy your desired reality.