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Harnessing the Power of Visualization and Vision Boards for Your Goals in Your Legal Practice and Personal Life

The following submission was requested by the Alabama State Bar’s Quality of Life, Health, and Wellness Committee and is intended to assist lawyers in improving the quality of legal services and improving the educational and ethical standing of the bar §34-3-43(a)(7)). Views and conclusions expressed in submitted articles are those of the author(s) and not necessarily those of the employees of the Alabama State Bar, officers of the Alabama State Bar, or members of the Board of Bar Commissioners.

By Brandy Robertson

“If my mind can conceive it and my heart can believe it – then I can achieve it.” ~Muhammad Ali

The start of a new year is often marked by resolutions to improve our lives—whether it’s losing weight, exercising more, eating healthier, or spending less time on social media. While setting goals is important, maintaining motivation and focus throughout the year can be a challenge. Two powerful techniques to help you achieve your goals are visualization and the creation of vision boards. These tools leverage the brain’s natural processes to enhance your ability to recognize opportunities and stay aligned with your objectives.

The Science Behind Vision Boards

Neuroscientist Dr. Tara Swart explains that vision boards work by priming the brain to recognize opportunities that might otherwise go unnoticed (1). The brain employs a process called “value tagging,” which assigns importance to certain things while filtering out unnecessary information. Images are particularly effective in this process, as the brain assigns a higher value to visual cues than to written words. This means that the more you look at the images on your vision board, the more significant they become in your subconscious mind.

To maximize the effectiveness of a vision board, the goals and ideas you include should adhere to the SMART framework:

• Specific: Clearly define what you want to achieve.
• Measurable: Quantify your progress.
• Achievable: Set realistic goals.
• Relevant: Align with your values and priorities.
• Timebound: Establish a deadline.

What Is Visualization?

Visualization involves forming mental images of the things you want to achieve or experience in life. According to BetterHelp, actively visualizing your goals can create neural patterns similar to those formed when you actually perform the activities (2). This practice fosters motivation and belief in your ability to succeed.

For example, if you have anxiety about a public speaking engagement or trial, visualization can help. By picturing yourself confidently addressing the audience or presenting your case to a jury, you can calm your mind, improve focus, and build confidence. Visualization is like a mental rehearsal that prepares you for real-life success.

Creating a Vision Board

A vision board is a collection of images, drawings, quotes, and words that visually represent your goals and aspirations. Placed in a prominent location, it serves as a daily reminder of what you’re working toward. By regularly viewing the board, you can align your thoughts and actions with your goals.

Some common themes for vision boards include:

• Career or Financial Goals: Representations of job promotions, savings targets, or business success.
• Travel Aspirations: Pictures of destinations you dream of visiting.
• Health and Wellness: Fitness milestones, healthy meals, or mindfulness practices.
• Spiritual Growth: Quotes or symbols that inspire inner peace.
• Home and Environment: Images of the living space you desire.
• Adventures and Experiences: Activities or hobbies you want to explore.
• Mental Health and Mindfulness: Affirmations or images that promote balance and self-care.

The Benefits of Repeated Visualization

Dr. Swart emphasizes that repeated exposure to images of your goals reduces the physiological fear response to new situations. When you try something unfamiliar, your body releases stress hormones like cortisol and adrenaline. By frequently viewing your vision board, you train your brain to see these goals as familiar, making you more likely to take healthy risks, embrace opportunities, and collaborate effectively.

My teenage daughter and I have embraced vision boards as a yearly tradition. Each New Year’s Eve or Day, we turn it into a creative event. We gather magazines, print quotes, and collect pictures that resonate with our goals. Sitting at our dining table, we cut, arrange, and glue these images to create a collage that we frame. I even keep a copy of my vision board in my office to remind myself of my goals throughout the year.

Visualization and vision boards are not magic, but they are powerful tools that work with your brain’s natural processes to help you achieve your goals. By focusing your mind on what you want to accomplish and regularly engaging with visual representations of those goals, you can stay motivated, overcome fear, and create the life you envision. So, why not give it a try this year? Your future self will thank you!

1 https://www.cnbc.com/2019/11/22/visualization-that-helps-executives-succeed-neuroscientist-tara-swart.html
2 https://www.betterhelp.com/advice/visualization/the-visualization-definition-and-how-it-transforms-your-life/