Create a Vision Board / Practice Visualisation
Weekly Wellness Challenge
Train Your Mind to See the Life You Want
Most of us have goals—some clear, some vague. But how often do we pause to truly visualise them?
This week, we challenge you to bring your aspirations to life in a tangible, creative way. Whether through a physical vision board or a dedicated visualisation practice, the goal is simple: see it, believe it, begin to live it.
Why Visualisation Works
When you mentally rehearse achieving something—landing your dream job, feeling peaceful, running a marathon—your brain activates the same neural circuits as if you were actually doing it.
This is called mental simulation, and it's incredibly powerful.
Elite athletes, top CEOs, and creatives use visualisation as a secret weapon to prime their minds for success and resilience. You can too.
Benefits of Visualisation & Vision Boards
Clarifies Your Goals
Putting your dreams into images or vivid mental pictures forces you to define them. That clarity gives your brain a destination—and starts to shape your behaviours in that direction.Boosts Motivation & Focus
When you see your goals daily, they become front of mind. This boosts motivation and helps you focus energy toward what truly matters.Reduces Stress & Increases Positivity
Visualising a future you’re excited about increases optimism and decreases anxiety. It builds emotional resilience by keeping hope and purpose alive—even during hard times.Improves Confidence & Mental Rehearsal
Seeing yourself succeed in your mind primes your nervous system to perform better in real life. Repeated visual rehearsal can improve self-confidence and reduce fear of failure.Enhances Creativity
The process of creating a vision board taps into the imagination and helps unlock creative problem-solving around how to get where you want to go.
This Week's Challenge:
Spend time creating a vision board or committing to a daily visualisation practice. You don’t need to believe in “manifestation” to benefit—this is about training your mind to aim at what you want.
How to Create a Vision Board:
Step 1: Reflect
Ask yourself: What do I want more of in my life—emotionally, physically, professionally, spiritually?Step 2: Gather Materials
Grab magazines, printouts, scissors, glue, a cork board or poster. Or, use tools like Canva, Pinterest, or Notion for a digital version.Step 3: Create Freely
Choose images, words, and quotes that light something up in you. There are no rules. Let your subconscious take the wheel.Step 4: Place It Where You’ll See It
Somewhere visible—your bedroom wall, desk, phone background. Let it remind you of where you’re heading.
How to Practice Visualisation:
Step 1: Find a Quiet Spot
Sit or lie down, close your eyes, and breathe deeply.Step 2: Imagine a Specific Scenario
See yourself reaching a goal or feeling the way you want to feel. Engage all five senses. What do you see? Hear? Smell? How does it feel in your body?Step 3: Practice Daily
Just 5–10 minutes a day can rewire your brain toward more confidence, motivation, and emotional balance.
Stats You Might Not Know:
A study published in Behavioral and Cognitive Psychotherapy found that people who visualised positive future events for 10 minutes a day reported higher levels of happiness and reduced depressive symptoms after just two weeks.
The Cleveland Clinic found that individuals who mentally rehearsed an exercise routine gained nearly half the strength of those who physically did it—showing just how powerfully the brain responds to visualisation.
Neuroscience confirms that visualisation activates the prefrontal cortex and reward system, reinforcing goal-directed behaviour and emotional regulation.
Tools to Help:
Canva – Create digital vision boards with thousands of images and templates.
Pinterest – Curate your dreams and goals into themed mood boards.
Notion or Milanote – Build structured digital boards with text, images, and checklists.
Apps for Visualisation
ThinkUp – Positive affirmations with guided visualisation.
Insight Timer – Free guided visualisation meditations.
Further Inspiration
Book:
Into The Magic Shop - James R. Doty - This book tells the remarkable story of a neurosurgeon's quest to unravel the mystery of the link between our brains and our hearts with a heavy focus on visualisation.
Academic Study:
The Power of Imagining Success
