Easy way to achieve your goals faster and more effectively with visualization.

1. Visualization Exercise1. First step, remember a time when you experienced the perfect expression of
what you are hoping to achieve. For instance, say you want to be more assertive.
Can you remember a time in your past when you expressed assertiveness exactly
like you want to do so today? Describe this in vivid detail using all 5 senses – touch,
sight, smell, hearing, taste:
How did you feel?
What were you thinking? What was going through your head?

2. Visualization Exercise
1. Don’t worry if you can’t remember such a time from your past. Instead, think of a
person you admire or who has that quality or lifestyle that you seek. Can you
imagine yourself as this person? If so, imagine how you’d feel and what you’d be
thinking. Describe this below:
If you can’t imagine yourself as this person, see the person expressing the trait you wish
you had more of and living the kind of life you would like to live. What might this
person be thinking and how would they likely be feeling?

3. Now imagine yourself in your favorite
seat at the movies. See yourself up on
the screen, in the scene where you
expressed this trait perfectly. Or
imagine your role model in a similar
scene.

4. Once you’ve watched your
movie for a few minutes,
step into the movie. . .into
yourself or your role model

5. Really take the time to experience everything
you would be experiencing, using all of your
five senses.
• What is the temperature in your scene? Hot, cold, just right?
• Is anything cooking in the scene? Are there food smells you sense? Any
other smells, pleasant or not? Do you have the opportunity to taste any of
this food?
• What are you saying in the scene? Are there others with you? If so, listen to
what they are saying.
• Are you sitting or standing in your scene? If you are sitting while you
visualize this, and you are standing in your scene, stand up. Likewise, sit
down if you are sitting in your scene.
• What are you wearing? Take a moment to feel the sleeve of the shirt you
are wearing. What is the fabric like? Is it rough or smooth?

6. Take one more look around your
scene and take it all in. When you
are ready, step out of your scene
and take a seat back in the movie
theatre. Look again at the movie
playing out on the screen. Did you

7. You know how to save this movie you’ve
been watching to your computer. Save this
as a movie file to your desktop. For the next
week, “open” this movie once in the
morning when you wake up, and once
before you go to bed. Take a few minutes
to watch the movie and pay attention to
what you are feeling as you watch.

8. Group Discussion
• Get into groups of 3. One person at a time should tell the others
what they will achieve as a result of this visualization. As a group,
brainstorm 25 actions the person can take to make this happen. Take
5 minutes for each person. Everyone participates.
• When you do want to achieve this by (date)?
• Use the worksheet on the next page to record your responses.

9. By this date: ________________ I have
achieved my goal
to_______________________________
____________________________________
____I used a combination of the following 25 actions to make this happen:
1. 14.
2. 15.
3. 16.
4. 17
5. 18.
6. 19.
7. 20.
8. 21.
9. 22.
10. 23.
11. 24.
12. 25.
13. 26.