Visualization and dopamine
Why is it so important to have a clear vision of your goal? There's no magic here; it's pretty simple. Imagine you are a hunter and see a deer far away. It's blurry, the outlines are unclear, there are no details, no smell, and no sound from the deer. This means the deer is very far away, and it will take a lot of effort to catch up with it. The closer the deer is to you, the more precise you can distinguish the details, the sounds that appear, and, if it's very close, the smells, too. Sensory perception encodes the distance to the goal.
Our dopamine system allocates energy to achieve a goal by carefully weighing the energy expenditure and the likelihood of success. If the energy cost is high, but the probability of achieving the goal is low, or the goal isn't worth it, then the dopamine "credit" isn't issued, and you lose interest in it. This complex calculation mechanism includes the desirability and uniqueness of the goal, the probability of success, past experiences, and the "distance" to the goal.
This psychological "distance" to the goal includes the effort needed to achieve it. The dopamine "distance" works similarly to visual distance. That's why goal visualization is practical—it can shorten the "psychological distance." If you see your goal clearly, in detail, see its movements, clearly distinguish what's around it, hear its sounds, and smell its scents, this signals to the brain that the "goal is near." And if the goal seems near, it will require less effort. This increases the likelihood of achieving it, and the brain is more likely to allocate dopamine to pursue the goal.
And it works. For example, people who can vividly describe their goals visually are 52% more likely to love their job than those who tell their goals with words and numbers. Those with a visual image of their goals in different areas are 1.2 to 1.4 times more likely to successfully accomplish them than those without. People judge easy-to-visualize goals as closer than difficult-to-visualize goals, increasing effort and commitment. Ease of visualization affects performance in swimming competitions and the physical effort exerted in the lab.
How to imagine?
Of course, use images to record your goals (you can use my Rewellme app, create your own tag, and add your goals to favorites to regularly remind yourself of them in visual form).
An example to consider is PETTLEP imagery. This technique is actively used in sports. PETTLEP is a specific imagery technique that is regarded as most effective and is currently most prominent. The acronym indicates that physical, environment, task, timing, learning, emotional, and perspective-relevant aspects of the imagery must be aligned with the elements of the actual activity.
P.S. PETTLEP imagery for golf players:
"Later on, stand at the baseline with your racket in your hand. Imagine serving 20 balls and hitting the target every time. In your mind, try to imitate as complete an experience of the serve as possible without actually moving. Feel the movements that the body makes during the service, small responses in your muscles are normal and don’t need to be suppressed. You see how you toss the ball in the air and next how the ball makes its way from the face of the racket to the target. Feel the emotions you experience before you’re about to serve and feel the emotions you experience when you see the target being hit. Imagine that, after every service, you take the time to prepare for the next ball. Visualize the 20 services in real-time and envisage the situation as if you are seeing it through your own eyes. Start visualizing the 20 services when you are ready. When you’re done, let the researcher know".
Imagining Success: Multiple Achievement Goals and the Effectiveness of Imagery Basic Appl Soc Psych. 2017 Jan 2; 39(1): 60–67.
The Effect of Goal Visualization on Goal Pursuit: Implications for Consumers and Managers 2011 Journal of Marketing 75(2):109-123