April 20, 2020
By Ali Sensintaffar, HRCA Assistant Aquatic Program Coordinator
Visualization is a mental technique that many athletes, such as Michael Phelps and Katie Ledecky, use and swear by. Visualization is a simple concept: you are essentially imagining what you want to do. However, a little bit more goes into than simple daydreaming.
When you visualize, you are essentially tricking your brain into thinking that you are actually doing whatever it is you are visualizing. It’s similar to when you are sleeping and you have a dream that wakes you up. Your pulse is racing, you might have anxiety or excitement depending on the type of dream, you might be sweating or you might cry out. The reason for this is because the brain does not distinguish between what is real and what is made up unless it’s outlandish like you are floating on a rainbow with unicorns who are sprinkling glitter on your face. But even then, the brain takes some of it and believes it’s real. It’s why when you have dreams of flying, you are able to feel the wind race past you and the exhilaration of being weightless.
In order to begin visualizing, you first need a simple thing: a goal or a clear outcome of your visualization.
What is my goal? The first thing you want to do prior to using visualization is figure out what your specific goal is. Is it that you have legal butterfly? Is it that you drop a tenth of a second on a race? Be specific and make sure that it is positive. Many people tend to let their minds wander and think about all of the possible things that could go wrong. Don’t do this. Make sure that your outcome and your goal are positive. You are using visualization to improve.
So I just need to imagine me reaching my goals? Sounds easy enough. No, while imagining the end result is a large part of visualization, you need to also imagine the process of reaching your goals. This looks different for everyone. Some people picture their technique, their fast powerful kick, extending their arms all the way, showing up to practice 100% mentally there and putting in 100% effort.
Make sure when creating your goals that they are attainable for you. If you are just starting to swim, visualizing yourself swimming at the Olympics isn’t going to be very attainable or effective. I tend to create short-term goals and I visualize them until I reach them. Then I set another goal and begin visualizing that. Visualizations don’t have to stay static.
What do I need to include in my visualization? In order to be effective, visualization needs to be as detailed as possible. Use all five of your senses. Imagine what the pool looks like, the blocks, the lane lines. Imagine the cool feel of the water as you glide through it. Imagine the smell of chlorine wiping out all other scents. Imagine the sound of the starter, the rush water past your ears, the muffled sound of people cheering you on. Imagine the taste of air when you breathe. Incorporate all five of your senses to make it as real as possible.
Another major thing that you need to include is how it feels. Not the physical sense of touch, but emotionally. Imagine your joy on touching the wall with a best time. Imagine the excitement as you step on the blocks (notice I said excitement – not nervousness). Imagine the feel of your muscles getting more and more exhausted while you swim and then your determination as you push even harder through it to pick up speed. Emotions are just as powerful in performing well.
Finally, make sure that when you are visualizing, you are visualizing yourself doing it. Don’t visualize as if you were watching yourself do it. The brain will take that and view it as a sort of movie which makes it more difficult to apply to yourself. You need to imagine the scenario as a major player. First person perspective. Not second person.
What if I mess up on the big day? Life is not perfect and no matter how much we prepare, we cannot always be on our A-game. Setbacks are a part of life. When you visualize, incorporate how you deal with setbacks – not the setbacks themselves, but handling them in a calm and constructive manner. Using a setback to learn more about yourself, what you still need to improve on and what you can incorporate into later visualizations and into practice. Setbacks are not the end of the world even though sometimes they feel like they are. Imagine yourself using a setback to better yourself.
Okay, so I tried it, but I keep getting distracted. It’s okay to get distracted, it happens! The more you practice visualization, the easier it will be to focus solely on your visualization. When you get distracted, or you notice that you’ve started thinking about all the things that could go wrong, take a deep breath, give yourself a mental shake (or physical if that helps), and start over.
To minimize distractions and mind wandering, start off your visualization relaxed. Get into a comfortable position and then take several deep breaths and with each exhale imagine that you are exhaling all the stress and worry from your body. Think about your neck and release that tension, think about your back and release the tension there, think about your arms, your legs and move through your body until you feel relaxed. Then begin your visualization.
What else can I do to make visualization more effective? One option is to use an anchor or something physical to link the visualization to the real-world application. For example, whenever I study or visualize myself doing well on a test, I light a citrusy energizing candle. Then when it’s time for me to take the test, I light that candle again and it immediately brings me back to all the time and effort I put in studying and the mindset I visualized myself in when taking the test. Since starting this, I have done well on all of my tests that I’ve taken and I don’t experience test anxiety before hand because I visualized myself without it.
But in that previous example, there is a key concept that I want to touch on: visualization does not replace hard work and effort. You still need to show up and put in the effort at practice.
Another thing to make visualization effective is to PRACTICE! Like any skill, it’s not going to be perfect the first time and you have to continue to do it in order for it to work. Visualize once a day in the morning. Visualize when you are at the wall at practice about how you are going to dominate this set.
Outside of Swimming Visualization is not just for athletes. People like Oprah Winfrey and other Fortune 500 and Top CEOs use visualization to help them reach their goals in their careers or in life in general.
You can use visualization to reach a weight loss goal. Imagine the process: eating healthier, beginning and exercise regime and increasing it as you get in better shape. Then imagine the result: you fit into an old pair of pants, your sleep is better, you’re able to climb a 14er, or whatever the results look like for you and imagine how ecstatic you’ll be when reaching that and how you’ll celebrate by jumping up and down and giving your loved ones a hug.
You can use visualization in school. For example, visualize doing well on an upcoming test. Imagine the process: going to class, taking notes, studying at home with flash cards, PowerPoints or however you study best. Imagine the test itself: you are confident going into the test, you are flipping through the exam and you know the answers because you studied. You answer the questions. Go back and double-check your answers and then turn it in. Upon finishing the test, you aren’t worried you didn’t do well. You feel good about getting it done and are confident that you did well. Now imagine the results: you get the test back and you got the grade you wanted. Imagine the happiness and satisfaction in doing well. Imagine telling your loved ones and their smiles.
You can use visualization in your career. For example, you have a sales pitch you have to give to a large group of people. Imagine the process: doing the research, putting together the slides, practicing your speech, prepping the room you will use. Imagine the pitch itself: introducing yourself, speaking calmly and clearly, going through the presentation in a logical and effective order, answering questions, shaking hands with the people there (although maybe not during quarantine). Imagine them going for the sales pitch which leads to an increase in revenue for you. Maybe a bonus. Imagine how you feel afterwards.
You can use visualization to be creative. If you are a painter. Imagine yourself mixing the paint, choosing your paintbrushes, dipping them in the paint and putting them to the canvas. Imagine the strokes that your hand will take. The colors as they blend. Imagine the focus you have on the piece before you. Then look back and see what you created.
The opportunities for visualization are only limited by your ability to think of them. You can use visualization in any aspect of your life. And it’s not just limited to only using visualization in your mind. You can make a physical manifestation of your goals.
Vision Boards I am creating my very first vision board. I put together several pictures and quotes and am using it to practice my affirmations and reach my goals. I’m still making the physical board itself, but I am already so excited to put it together and hang it up so that I can see it every day and be reminded of what I’m working for.
A vision board is essentially a board where you put quotes, images, physical objects or anything else you can think of up that remind you of your goals. I remember when I was younger, I saw a vision board of someone who wanted to get in shape and build muscle. She was already very fit, but wanted to push her limits further. She had taken various pictures of female weightlifters from magazines and from the internet and had pasted a picture of her face over them. Every day, she saw herself on the vision board as someone who had built more muscle. By the end of the year, she competed in her first body building competition and was the runner up. Vision boards and visualization work – if you allow them to.
Here are a few of the images that I’ll be putting on my vision board if you want ideas (please note that the pictures are not mine – if you see a picture and you know who the artist or photographer is, please let me know because I would love to give them credit):
Here are a few other articles that have more tips and tricks for how to use visualization:
Five Steps to Visualize Success Like an Olympian Visualize and Affirm Your Desired Outcomes: A Step-by-Step Guide You See, You Do: Visualization That Works 3 Proven Ways to Use Visualization to Swim Faster Use Visualization to Swim Like a Boss
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