Using Imagery

It is suggested that we can spend over 40% of our time daydreaming, which many people would accept cannot be good for achieving peak performance. However, daydreaming is a form of visualization, which has been utilised in many domains to help prepare and focus to achieve optimal performance levels. The big issue with just daydreaming is that the images are not within our control. The key to getting the most benefit from visualization is to develop vivid images where we see ourselves being successful. Further to increase the effectiveness of imagery we need to create or recreate an experience that:
  1. Mimics the physical experience
  2. We are consciously aware of
  3. Utilizes all the senses
              The terms visualization, imagery, and mental rehearsal for all intensive purposes describe the same thing – mental practice. Mental practice is one of the most common skills utilised in training programs for peak performance. The principle use of imagery is to gain confidence, regulate emotions, increase attention and enhance self-awareness in performance or to assist with skill acquisition and problem solving (Hallett & Hoffman, 2014). There are numerous different theories suggesting how visualization works (Psychonueromuscular theory, Jacobsen, 1930; Symbolic Learning theory, Sackett, 1934; Bio-Informational Theory, Lang, 1979; Triple-Code theory, Ashen, 1984; to name a few). With the basic premise of each proposing that a blueprint is created, where the muscles are activated (to a lower level), which embeds a preferred outcome in our mind to increase confidence and manage emotional response. The simple fact is that it works. This has been proven in numerous peak performance settings. In fact one of the greatest shifts in scientific paradigms resulted from the deliberate use of mental imagery.
 
“Albert Einstein describes how he was able to conceptualize his theory of relativity by visualizing how the world would look to him as he travelled inside a beam of light. Einstein didn’t actually travel at light speed, but he saw the world as if [italics added] he did, which allowed him to believe in a wondrous theoretical development in science” (Vealey & Greenleaf, 1998, p. 237)
 
                An area that can be particularly effective in utilising imagery is hypnosis. Robertson (2002) noted that under hypnosis a person learns to release certain capacities in their brain and change its state, with imagery being crucial to this. Because the hypnosis process helps to guide the person to create more vivid and controllable images, which increase self-awareness, the individual can gain a greater benefit from the process.
                So how can we gain the most benefit from this technique? We know that mental practice is better than no practice at all. We also know that we get more effective results by using mental practice and physical practice in combination; with the research identifying a 75% physical practice to 25% mental practice ratio providing best results.
Make your visualization more powerful, allowing yourself to perform at your peak, by following these simple tips (with the emphasis being on the quality of your visualization):
  1. Do it regularly – spend 10-20 minutes each day visualizing your performance
  2. Control the image – make sure you are being successful. If not, stop and start over
  3. Use all of your sense – see, hear, feel, smell and taste the experience. Make it real
  4. Feel your confidence grow – when you perform perfectly
  5. Practice the skill – like any skill you need to train. If possible it can help to work with a specialist to develop your abilities and be guided through the process