Imagery can be defined as creating mental representations of what we perceive. We are able to make a visual image in our minds of many things: a beach that you visited on vacation, a perfect golf swing, or looking fitter. Most of us used imagery to process information as children. However, as we became adults, we developed other mental skills such as language to process information, and imagery was used less often. This means that now we may need a little practice to create those mental pictures that can help motivate us and even improve our performance.
How do I learn how to use imagery?
Creating mental images for motivation or skill improvement requires some learning and practice in order to be effective. There are several things you should remember when you are learning to use imagery. The first is to understand the difference between imagery and dreaming or daydreaming. In imagery, you are consciously aware of creating a specific mental image. Imagery is a deliberate activity. The second is to make the image meaningful for you. What are your specific goals? What skill would you like to improve? The third is to create a specific vivid image in your mind. Try to make the image as clear as possible. Include as many details as you can. For example, if your physical activity goal is to get more fit, then create an image of what you will look or feel like in the future. Involve all of your senses in this image – see yourself being active, feel the movement, smell the fresh grass or the sweat in the gym, hear the sound of the machines or friends talking with you…in other words, make it as real as possible. Be sure you relax while you are creating your mental images. Try to clear away other thoughts such as errands you need to run, what you’re making for dinner tonight, or the disagreement you had with your boss. Learning to relax will help you create more vivid, specific, and meaningful images.
How can I use imagery to help me stay motivated?
Imagery can be a powerful tool to help you stay motivated. For instance, some new exercisers may feel discouraged and believe they will never reach their goal of becoming fitter. They may be thinking, “will all of this hard work really make a difference for me?” They may not be able to see their future self as a fit and healthy person. If you can create an image of who you want to be, then you may be more likely to stay with your program. Make this image as clear and realistic as possible, imagining your future self as a “fitter you”. For example, Sue is a new runner that began a training program that will finish with a 5K race in 3 months. Whenever she begins to think that she will never reach her goal of just finishing the race, Sue takes some time to create an image in her mind of crossing the finish line. Replacing her negative thoughts and feelings with a positive image of her future self as a runner will help Sue accomplish her goal.
How do I use imagery to improve my performance in my favorite activity?
Imagery can be used not only for motivation, but also is a useful tool for improving skills for your favorite physical activity or learning skills for a new fitness activity. Rehearsing the movements required for a specific activity, such as tennis, aerobics, or using weights, can help you acquire the specific skills needed for these fitness activities. When using imagery for skill development, it is important to create a mental image that very closely matches the movements in that activity. For example, Joyce has been going to a dance aerobics class for a while, but feels frustrated whenever she has difficulty keeping up with the steps. Joyce can use imagery to help her improve her skills in the class by mentally rehearsing the steps that she learns in the class. Mentally rehearsing the movements before an activity can also help Joyce become more relaxed and confident before she begins her next class.
Imagery can be a very powerful addition to your “tool box” of motivational strategies. Imagery can also help you improve your physical activity skills and aid you in learning new skills. By investing a little time to learn effective imaging skills, you will gain confidence in your ability to stay motivated and reach your goal. Imagine that!
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This article was contributed by Diane Whaley and Blake Rushin of the University of Virginia. Copyright 2007.
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