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The following post is a (slightly edited) transcript of a presentation on visualization.

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Today, I will discuss visualization, specifically the benefits of visualizing when paired with a vision board.

If you’re not already aware, visualization is forming an image, feeling, or even an experience with your mind. People have used visualization for a long time and in various ways, but today, I am primarily focusing on visualization in personal development. This technique helps individuals reach their desired goals.

While visualization exists in various contexts, such as Buddhist meditation and the mind-cure movement, athletes primarily associate it with mentally rehearsing their exercises. In the 1960s, Russian Olympic athletes used this tool to gain an edge over their competitors. Since then, it has been a regular practice for athletes worldwide, and for good reasons.

An exercise psychologist from the Cleveland Clinic Foundation in Ohio found that participants who did mental weight training increased their muscular strength by 13.5%. Those who actually went to the gym had an increase of 30%, but still … a 13.5% increase without touching weights is pretty impressive. 

Visualization isn’t just for athletes. People from all walks of life have used visualization as a tool to help them, from competitive chess players to business leaders. Business leaders, in particular, recognize the importance of visualization because figuring out goals, values, and a mission is usually required for business success. So, even for those of us outside of the business sector, it makes sense to take some time and focus on our own mission, values, and goals.

And while it’s called visualization, there’s more to the process than creating mental images. I’ll speak more about this in a bit.

Now that we’re more familiar with visualization, let me tell you about vision boards. Most people associate vision boards with poster boards of collaged items that represent desires. If you think of this when you think of vision boards, you are not wrong. Unfortunately, this is also where many people lose interest. 

The primary claim I’ve seen against vision boards is that people who create vision boards spend more time cutting out images from magazines and less time putting in the work to reach their desired goals. They spend more time visualizing success than visualizing the steps to achieve success. Because of this, the potentially powerful tool of visualization falls flat. In fact, in these cases, it can very well stunt growth.

As fitness and empowerment coach JJ Flizanes says, “A vision board is like a piece of exercise equipment. It’s a great investment, but if you’re not going to use it, it’s not going to work.”

So, to avoid falling prey to the “dark side” of visualization and vision boards, let’s walk through the process of making one.

Vision boards are made in quite a few different ways. There’s your standard poster board with magazine cutouts and glue … You could use stickers, drawings, photographs, whatever. Some people make smaller versions that they place in a picture frame. While many recommend the traditional way of cutting and pasting, you could also create a digital vision board with images from the internet that you place into a collage. 

Whatever you choose, meditating is the first recommended step to creating a vision board. Maybe you visualize yourself in a favorite place or just pay attention to your breathing for a few minutes—whatever it takes and however long it takes to get to a more relaxed state of mind. 

This step is essential to ensure we don’t fall into the trap of lack. When someone creates a vision board, they desire feelings, experiences, connections, or possessions they currently lack. 

Desires and goals are human and one of the main reasons for this project. However, there is a difference between starting this project with a feeling of despair about not having something and beginning this project with excitement about figuring out what is possible for us.

So, with that in mind, let’s go back to the moment after meditating. You’re feeling calm but excited about the possibilities. A helpful next step is to write down what evokes joy in you. We want to choose images of things that bring us joy instead of things we think (or society thinks) we should have.

Some people like to divide this into categories. If that sounds like something you’d enjoy, you can write about health, love, family, money, home, community, travel … and whatever else pops up for you.

Now comes the fun part .. choosing images! Take your time with this.

If you start feeling tired at a certain point, don’t push it. There’s no need to finish this in one sitting. The project should feel energizing, not depleting.

When you’re done, place your finished board where you will see it often. If you made a physical board, hang it on a wall you see daily. Maybe you made a small board that can fit in a picture frame on your bathroom counter … or perhaps you have a daily journal, which is a perfect place to place a vision board. If you create a digital version, make it your desktop background, phone wallpaper, or lock screen. The important part is that it’s in a place you see regularly. 

And when you see your board, take a moment to focus on one particular picture. Examine all the details. Let’s say one picture is a beautiful kitchen. Take in the details and then close your eyes. What do you see? How does the lighting look through the windows? Do you smell something cooking? How does being in your kitchen feel? Give yourself a moment to experience being in that kitchen … and then continue your day. 

This leads me back to one of the most critical parts of using a vision board. We can’t assume that creating the vision board destines us for success. Aligned action is essential for success with a vision board.

For example, let’s say your goal is to have more energy. You scour the latest health and wellness magazines and find plenty of photographs of people who appear to be thriving and energetic! And you place them on a board in an area you see daily. That’s all great, but if you aren’t taking action toward creating more energy, it’s just another pretty picture.

So make sure you’re taking the steps towards making that goal a reality .. and remember, baby steps are still steps! It all counts.