I sort of gave up on New Year’s Resolutions several years ago. Mine always seemed to center around my health and my weight, which, let’s be honest, has been a daily, weekly, monthly and yearly struggle my entire life. I’ve been pretty consistent with my diet and workouts for almost a decade. So not only do I have a decent handle on this area of my life, I was ready to shift my focus onto other, more empowering things.
The Power of Thought
One thing that has intrigued me over the last several years has been this idea of making a Vision or Dream board. During my training and research in becoming a Life Coach, I’ve become more and more aware of the power and impact that our thoughts and our intentions can have on our lives. Our feelings inform our thoughts which then inform our decisions. I’ve also learned some things recently around neuroscience as well the impact of our Reticular Activation System (RAS).
Neuroscience and neuroplasticity tells us that we can actually rewire our brains and undo some pretty negative thought patterns. This concept of RAS is a type of brain filter that, when focused on a goal, becomes more alert to relevant information and opportunities. It helps you notice things you might have previously ignored. Kind of like, when you start looking at getting a new car, you see that exact car everywhere you look!
Vision boards aren’t magic—but when used intentionally, they can support motivation, focus, and goal-directed behavior. So let’s dig into it!
What a Vision Board Is (and isn’t)
A vision board is a visual tool used to represent goals, aspirations, and desired outcomes. Traditionally made with poster board, magazine images, photographs, and meaningful words, vision boards have also evolved to include digital collages using platforms like Pinterest or Canva. I’ll get into more of the specifics of the “How” in a bit.
So you may be asking: “What makes these boards, which at times can seem like a simple arts and crafts project, so powerful and effective?” It’s not just as simple as “If you build it, they will come!” The impact comes from understanding how they influence the brain—not from passively pasting images and hoping for results. It’s a combination of intention, visualization and effort.
Once complete, putting your board in a prominent place like your bathroom mirror or as the screen saver on your phone, where you can take a moment to focus on these images multiple times a day, is the first step. Even taking time to close your eyes and not simply visualize the outcome, but picture yourself in action. Taking the steps necessary to get there, and even going so far as to imagine how it would feel while you’re doing it. Research tells us that this is where the real success and shift happens. Not from simply dreaming of the trip or the new car, but seeing each step required to get there and the achievement and pride that comes with each step of the journey.
Show me the Science
I spoke earlier about the RAS or The Reticular Activating System. This is a bundle of nerves at the base of our brain and their job is to interpret data. Think of it as a filter and a search engine in one. We are bombarded by millions of stimuli every second and it’s the RAS’s job to determine which ones make it into our conscious mind.
This is a crucial piece of the Vision Board puzzle. When we repeatedly expose ourselves to specific images and goals, we are essentially programming our RAS to notice opportunities, resources, and information related to those goals. Suddenly, we start “coincidentally” noticing things we might have otherwise overlooked—a job posting that aligns with our career vision, a conversation that connects us to the right person, or a chance to develop a skill we need.
Psychology also tells us of a concept called ‘priming’ our minds. Exposing our minds to one stimuli influences our response to subsequent stimuli. By consistently viewing our Vision Boards multiple times a day, we experience this priming effect that can activate related goals, values and motivations which then become action steps that we are more likely to take. Our board keeps these goals in the forefront of our minds with something psychologists call ‘goal accessibility’ Our goals and dreams become more mentally available and therefore easier to act upon. This isn’t magic, it can actually be measured in our brain activity!
Lastly, let’s talk about dopamine. We know that how we feel affects what we do and what we see can have a direct impact on how we feel. Visual images create stronger emotional responses than words alone. When we see images representing our goals and dreams, our brain releases dopamine, which is a motivational neurotransmitter. Also, the repetitive viewing of these images can reduce the physiological fear response that we often attach to new or ambitious ventures. So when you combine these together, it creates a strong platform for success!
Step-by-Step to Success
Step 1 – Create your board.
- Physical boards can be made on cardboard, foam board or an empty amazon box. Cut pics from magazines or print images off the internet.
- Digital boards can be made using Pinterest or Canva. I’ve linked a Canva template here.
It’s best to have both. One to see at home and one that’s with you at all times on your phone. I plan to just print my digital board out and hang it on the wall as well as make it my wallpaper on my phone’s lock screen. This will maximize the number of times you are exposed to the images each day.
Step 2 – Take time to visualize.
- Take time to engage with your board daily. The more you engage with your goals the more your brain reinforces them.
- Engage as many senses as possible. Visualize yourself achieving one goal each day, journal about what steps you’re taking or plan to take, speak a short affirmation or truth over your day or over yourself.
Step 3 – Review, Reflect and Refresh
- Set a calendar reminder for every 3-4 months to review and reflect on your progress.
- Journal about what goals you have achieved and what goals you’ve adjusted or changed. What worked and what didn’t and what you’ve learned.
- Make adjustments and changes as needed. Maybe some images no longer align with where you’re heading now. Maybe some have been achieved and need something new in its place. This will keep your mind from becoming overly familiar with the images and becoming almost “nose blind” like we do with smells after too long.
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