Goal-directed visualisation is the regular use of the imagination in a way that can help people fulfil their goals by engaging in purposeful thinking about the desired outcome (Belchamber, 2021).
In fact, it was shown in previous studies that individuals who are able to visualise their goal are more likely to achieve them over time compared to those who lack the ability to do so. This can be seen across topics and a variety of goals; for instance, visualising ownership of a desired product can help transform the expectations into the product acquisition (Balducci & Richins, 2021) or sticking to our resolutions.
It has been proven that practicing mental stimulations can help us change our behaviour and therefore achieve our goals. There are two types of such mental stimulations that can influence our success. The first one is outcome stimulation which involves imaging the achievement of a behavioural outcome, such as reducing alcohol consumption or changing eating habits. The second one is process stimulation which involves practicing the behavioural steps required to fulfil our goal, for example engaging in sticking to a diet plan or restricting alcohol intake (Belchamber, 2021). These two mental stimulations combined can bring you closer to achieving your goal!
So, now we’ve touched on the theoretical knowledge, here are some simple steps you can follow to implement and benefit from the power of visualisation in your own life.
Decide what you want and picture the scene of owning/achieving it
Start visualising one of your goals and focus on the details while doing so. The more specific you can be the better the visualisation will work. Picture the scene as you are accomplishing your goal. What does your dreamed self do, how do they talk to people, what is this person’s routine. Remember to also include all the emotions that ‘future you’ will experience, think about the excitement and satisfaction that is coming. Are you already excited to take steps to become that version of yourself?
Imagine each step that will bring you closer to your dream
Think about the steps that are relevant to achieve your desired outcome. Then visualise it! Focus your mind on these steps and again, be very detailed of what need to be done to have the desired outcome. Go through these thoughts repeatedly and include the emotions that are linked with these actions. Remember to focus only on what you want, not what you do not want. You want to feel relaxed and confident while thinking about your goals, not anxious and nervous.
Create an affirmation for every goal
While picturing your desired outcome it can be helpful to have strong affirmations along the dreamed images and feelings. These affirmations will help you change your perception and be used as a reminder that you’ve got it! For instance, every time you think about your goal or steps towards that outcome you can say to yourself: “I can do it”, “I am confident”, “I am enough”.
Start implementing steps towards your goal into your daily routine
Now you know the excitement that is waiting for you and you have your eyes on the prize. Visualising your goals and positive affirmations should be used as a motivational tool for you to start taking actions. You already know how to do it so now’s the time to put them into action.
Visualise daily
Remember to be consistent. Regular visualisation can convince your brain that what you want is actually the truth. The more you visualise something, the higher the likelihood that it will be yours. Be patient, as the saying goes…Rome was not built in a day. Use visualisation as your super power and practice it anywhere at any time.
It was ex-Navy SEAL and ultra-endurance athlete David Goggins who most recently popularised the concept of the 40% rule. The idea is simple: when your mind is telling you that you can’t go on, really you’re only at 40% of what you’re truly capable of.
Goggins regularly placed in the top five of the toughest races on the planet. This was despite having a heart defect that actively limited his endurance. During his races he battled pneumonia, broken bones in his feet and kidney failure, and managed to force himself to push through.
That’s extreme. But we’ve probably all experienced a version of the 40% rule at one time or another. Whether it’s hitting the wall in a marathon and finding the strength to keep on running, forcing yourself to do an extra set in the gym, or you’re into the last few minutes of a football match and you’ve got to rouse yourself to fend off another attack.
The takeaway here is….you can usually achieve much more than you think.
The 40% rule holds true, not just in sport but in life in general. It might be burning the midnight oil to meet a work deadline; or being a parent to young children, up most of the night and still dragging yourself out of bed to make it into the office the next day. You could be starting your own business, recovering from a major setback or illness. Whatever it is, trust that you’ve got what it takes to see the challenges through. Trust that when it comes to your stamina and endurance, you’ve barely scratched the surface.
So what do you do when you feel like you can’t go on? When you hit the wall? According to Goggins you look for the door. And when you find the door you’re faced with a choice: either you go through it, or you don’t. If you don’t, then you give up. But if you make the decision to go through that door then something special happens. As Goggins says: ‘The second you realise you’re not going to give up, your body gets back in tune again and you’re ready to go.’
Once you make the decision that you’re simply not going to quit new possibilities open up. You’ve been tested and you’ve passed it. It’s an empowering feeling. It’s reassuring too. Now when I go running and I start hearing that voice telling me that I’m reaching my limit I see it as a good thing. It’s telling me that I’m not yet even halfway done.
So keep going. Test yourself. See what happens. Push through that door and see what you’re truly capable of…
Check out some of our related Youtube videos below:
The Beatles’ new documentary Get Back has been long-awaited by music fans, who had been waiting for fifty years to see their favourite band rehearse and practice for what is now the Beatles’ iconic last performance on the rooftop. The documentary footage, filmed during the last days of the Beatles as a band, had been in a vault for five decades until Lord of the Rings director Peter Jackson decided to finally give the fans what they wanted by releasing the film Get Back in 2021. In the three-part documentary series, we see the Beatles write, rehearse and eventually perform new songs that would go on to end up on their Abbey Road (1969) and Let It Be (1970) albums. We also bear witness to the full iconic rooftop concert.
Aside from iconic music history, the series also offers some inspirational life lessons.
Here are three that you can take from the brilliant new Beatles’ documentary that can be applied to all areas of your life:
Practice Makes Perfect
The Beatles had been together as a band for nearly a decade by the time they started the Get Back sessions. They had already performed around 1400 concerts together and that number is not even including all the rehearsing and recording of albums that they did in between. Despite all those long hours of making music together, they were still practicing every day by the time they started rehearsing for the Let It Be album recordings in the Twickenham studios.
In the documentary, there are multiple moments where the band members practice Paul McCartney’s new song Get Back. There is even a moment where the band starts the intro of the song multiple times because according to Paul it should be “a bit faster”. Even one of the greatest bands of all time had to rehearse their songs multiple times to make them perfect. All the practicing paid off when the band, by the end of the third part of the documentary, performs their famous rooftop concert flawlessly.
Even if you’re not a musician, it is not a bad idea to keep on practicing and perfecting your skills as much as you can. Whether it is writing, painting, playing sports, or skills you need to further your career, practice will help you improve. No matter how good you already are, practicing more will never hurt and give you a great feeling of accomplishment as you move forward.
Inspiration Comes When You Least Expect It
The Beatles’ songwriting process has always been somewhat of a mystery. Inspiration hit the band when they least expected it. The story goes that McCartney wrote the hit songs Yesterday after dreaming about scrambled eggs and Let it Be after dreaming about his mother.
In the documentary, we can see that other Beatles songs came about when they were just noodling around on instruments in the studios. This was the case for the title track Get Back. Halfway through part one of the series, you can see McCartney noodling around on his bass guitar while waiting for his bandmates. Suddenly, his strumming turns into a now familiar melody: “get back to where you once belonged”. The melody was at first accompanied by nonsense words, something the Beatles did a lot when coming up with new songs. Throughout the rest of the documentary, the song Get Back takes on the form as we know it today.
Later, we can see George Harrison playing around with the words of what was to become the hit song Something. John Lennon even gives George the advice to just put some nonsense words in there until he gets the right ones. So the “greatest love song of the past 50 years” (if you ask Frank Sinatra) would start with “attracts me like a cauliflower” as the substitute lyrics.
Seeing those iconic songs come into existence in the documentary is very inspirational. It shows that even the most genius inventions and works of art were not always present in the world, even if we cannot imagine a world without them now. So let inspiration hit you in unexpected moments too when you’re stuck for new ideas. Go for a walk, read a book or maybe noodle around on your instruments as well. Who knows what new ideas will come to you.
It’s Ok If Plans Change
When the Beatles started with the Get Back sessions, they planned on filming a TV special at the end of it. They even started with practicing in Twickenham film studios, so they could think of how they wanted the studio to look. Due to pressures from both inside and outside the band, those plans slowly changed. The TV special became a one-off performance. Various locations were discussed, including theatre ruins in Libya. One by one all these ideas were rejected until they came to the idea of performing on a rooftop. Even thirty minutes before the rooftop performance was set to begin, the band members were not sure if they wanted to do it. In the end, they rolled with the punches and gave one of the most famous performances of all time on the roofs of Saville Row in London.
The rooftop concert has been hailed as a defining moment in music history, on par with Woodstock. It has been imitated by other bands, including U2 when they performed Where the Streets Have No Name in Los Angeles in 1987. If the Beatles had stuck with the original TV special, who knows if their final performance would have been just as iconic. TV specials had been done before, while rooftop performances were a relatively new phenomenon.
The life, and maybe even career, lesson of this is that it is ok if plans change. Do not get married to the plans in your head and roll with the punches if other people come up with new and better ideas of how to approach challenges. Their input might just lift your initial ideas from mediocre to iconic.
The Beatles’ Unexpected Life Lessons
The Beatles’ new Get Back documentary series was not just an in-depth look at music-making but also provided some wonderful life lessons. The lessons might not immediately lead you to write iconic songs (or maybe they will, who knows) but can help you with personal growth and getting more out of life in all areas.
The Beatles were truly speaking some “words of wisdom”.
Personal Development is a lifetime process and there have been many books written across the topic from as many standpoints as you can imagine.
The below books are a great base for anyone interested in personal growth and should be top of your reading list, as some of the most useful and insightful books across the topic with takeaways that you can utilise in your own life.
The groundbreaking bestseller that redefines intelligence and success.
Does IQ define our destiny? In his groundbreaking bestseller, Daniel Goleman argues that our view of human intelligence is far too narrow. It is not our IQ, but our emotional intelligence that plays a major role in thought, decision-making and individual success. Self-awareness, impulse control, persistence, motivation, empathy and social deftness: all are qualities that mark people who excel, whose relationships flourish, who can navigate difficult conversations, who become stars in the workplace.
With new insights into the brain architecture underlying emotion and rationality, Goleman shows precisely how emotional intelligence can be nurtured and strengthened in all of us.
For more than two thousand years, Sun-tzu’s The Art of War has provided leaders with essential advice on battlefield tactics, managing troops and terrain, and employing cunning and deception. An elemental part of Chinese culture, it has also become a touchstone for the Western struggle for survival and success, whether in battle, in business or in relationships. Now, in this crisp, accessible new translation, John Minford brings this seminal work to life for today’s readers.
Capturing the literary quality of The Art of War – its lucid, epigrammatic, almost poetic style – as well as its philosophical and strategic content, Minford present the core text in two different formats. First, the unadorned thirteen chapters allow readers to form their own first impressions of the ancient words of wisdom ascribed to Sun-tzu. Then the same text appears with extensive running commentary from the canon of traditional Chinese commentators and others, providing context and subtext to the work. A lively, learned introduction, chronologies, suggested readings, and other valuable apparatus round this authoritative volume. Even those readers familiar with The Art of War will experience it anew, finding it more fascinating – and more chilling – than ever.
3. How To Win Friends and Influence People – Dale Carnegie Buy it now here
The most famous confidence-boosting book ever published; with sales of over 16 million copies worldwide.
Millions of people around the world have improved their lives based on the teachings of Dale Carnegie. In How to Win Friends and Influence People, he offers practical advice and techniques, in his exuberant and conversational style, for how to get out of a mental rut and make life more rewarding.
His advice has stood the test of time and will teach you how to:
– make friends quickly and easily
– increase your popularity
– persuade people to follow your way of thinking
– enable you to win new clients and customers
– become a better speaker
– boost enthusiasm among your colleagues
This classic book will turn your relationships around and improve your interactions with everyone in your life.
Dale Carnegie, known as ‘the arch-priest of the art of making friends’, pioneered the development of personal business skills, self-confidence and motivational techniques. His books – most notably How to Win Friends and Influence People – have sold tens of millions worldwide and, even in today’s changing climate, they remain as popular as ever.
4. Outliers: The Story of Success – Malcolm Gladwell Buy it now here
Why do some people achieve so much more than others? Can they lie so far out of the ordinary?
In this provocative and inspiring book, Malcolm Gladwell looks at everyone from rock stars to professional athletes, software billionaires to scientific geniuses, to show that the story of success is far more surprising, and far more fascinating, than we could ever have imagined.
Gladwell reveals that it’s as much about where we’re from and what we do, as who we are – and that no one, not even a genius, ever makes it alone.
Outliers will change the way you think about your own life story, and about what makes us all unique.
Transform your life with tiny changes in behaviour, starting now.
People think that when you want to change your life, you need to think big. But world-renowned habits expert James Clear has discovered another way. He knows that real change comes from the compound effect of hundreds of small decisions: doing two push-ups a day, waking up five minutes early, or holding a single short phone call.
He calls them atomic habits.
In this ground-breaking book, Clear reveals exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone), and delves into cutting-edge psychology and neuroscience to explain why they matter. Along the way, he tells inspiring stories of Olympic gold medalists, leading CEOs, and distinguished scientists who have used the science of tiny habits to stay productive, motivated, and happy.
These small changes will have a revolutionary effect on your career, your relationships, and your life.
6. 7 Habits of Highly Effective People – Stephen Covey Buy it now here
New York Times bestseller — over 25 million copies sold
The No. 1 Most Influential Business Book of the Twentieth Century
One of the most inspiring and impactful books ever written, The 7 Habits of Highly Effective People has captivated readers for nearly three decades. It has transformed the lives of presidents and CEOs, teachers and parents – millions of people of all ages and occupations. Now, this 30th anniversary edition of the timeless classic commemorates the wisdom of the 7 habits with modern additions from Sean Covey.
The 7 habits have become famous and are integrated into everyday thinking by millions and millions of people. Why? Because they work!
With Sean Covey’s added takeaways on how the habits can be used in our modern age, the wisdom of the 7 habits will be refreshed for a new generation of leaders.
They include:
Habit 1: Be Proactive
Habit 2: Begin with the End in Mind
Habit 3: Put First Things First
Habit 4: Think Win/Win
Habit 5: Seek First to Understand, Then to Be Understood
Habit 6: Synergise
Habit 7: Sharpen the Saw
This beloved classic presents a principle-centered approach for solving both personal and professional problems. With penetrating insights and practical anecdotes, Stephen R. Covey reveals a step-by-step pathway for living with fairness, integrity, honesty, and human dignity – principles that give us the security to adapt to change and the wisdom and power to take advantage of the opportunities that change creates.
“Thirty years after it first appeared, the wisdom of The 7 Habits is more relevant than ever. On an individual level people are burning out, and on a collective level we are burning up the planet. So Dr. Covey’s emphasis on self-renewal and his understanding that leadership and creativity require us to tap into our own physical, mental, and spiritual resources are exactly what we need now.” – Arianna Huffington
The phenomenal international bestseller – 2 million copies sold – that will change the way you make decisions
Why is there more chance we’ll believe something if it’s in a bold type face? Why are judges more likely to deny parole before lunch? Why do we assume a good-looking person will be more competent? The answer lies in the two ways we make choices: fast, intuitive thinking, and slow, rational thinking. This book reveals how our minds are tripped up by error and prejudice (even when we think we are being logical), and gives you practical techniques for slower, smarter thinking. It will enable to you make better decisions at work, at home, and in everything you do.
Emotional Intelligence was an international phenomenon, appearing on the New York Times bestseller list for over a year and selling more than 5 million copies worldwide. Once again, Daniel Goleman has written a groundbreaking synthesis of the latest findings in biology and brain science, revealing that we are ‘wired to connect’ and the surprisingly deep impact of our relationships on every aspect our lives.
Far more than we are consciously aware, our daily encounters with parents, spouses, bosses, and even strangers, shape our brains and affect cells throughout our bodies, down to the level of our genes – for good or ill. In Social Intelligence, Daniel Goleman explores an emerging new science with startling implications for our interpersonal world. Its most fundamental discovery: we are designed for sociability, constantly engaged in a ‘neural ballet’ that connects us brain-to-brain with those around us.
Goleman explains the surprising accuracy of first impressions, the basis of charisma and emotional power, the complexity of sexual attraction, and how we detect lies. He describes the ‘dark side’ of social intelligence, from narcissism to Machiavellianism and psychopathy. He also reveals our astonishing capacity for ‘mindsight’, as well as the tragedy of those, like autistic children, whose mindsight is impaired.
In this book Daniel Goleman delivers his most heartening news with powerful conviction: we humans have a built-in bias toward empathy, cooperation and altruism – provided we develop the social intelligence to nurture these capacities in ourselves and others.
Drawn from 3,000 years of the history of power, this is the definitive guide to help readers achieve for themselves what Queen Elizabeth I, Henry Kissinger, Louis XIV and Machiavelli learnt the hard way. Law 1: Never outshine the master Law 2: Never put too much trust in friends; learn how to use enemies Law 3: Conceal your intentions Law 4: Always say less than necessary. The text is bold and elegant, laid out in black and red throughout and replete with fables and unique word sculptures. The 48 laws are illustrated through the tactics, triumphs and failures of great figures from the past who have wielded – or been victimised by – power.
Similar to any other skill, learning how to cook can take some time and effort. So if you’re new to cooking, here’s a guide to introduce you to some simple and easy tips to follow when starting out.
1. Invest in high-quality cookware
First and foremost, it is essential to look for suitable and reliable cooking tools and equipment. For example, you can start by finding a good chef’s knife. This will make the time spent in the kitchen much easier and good- quality kitchenware can last for years when looked after. Once you’re all stocked, there are many tutorials/explanatory videos on Youtube to reference when learning how to chop or look after the various cookware. This will ensure you feel confident and comfortable with your cutting techniques. Apart from this, you would want to purchase a few other items such as a chopping board, a saucepan, non-stick frying pans, a colander, a peeler, a can-opener and measuring cups and spoons. Remember to search for high-quality tools as this will make a huge difference in your cooking experience and results.
Ensure you read the recipes you have selected from start to finish. Taking the time to familiarise yourself with the necessary ingredients, cooking times and recommended preparation will prevent you from any surprises or unexpected problems. For instance, you may be following a recipe as you cook only to find out you were supposed to marinate the meat beforehand or get a specific spice you do not currently have. This is why it is important to prepare in advance and stick to instructions and measurements.
Check out our top list of cookbooks here for some of our own personal favourites.
3. Always purchase fresh ingredients
It is important to use fresh and healthy products. This will improve your nutrition and provide you with the best possible quality. You can start by seeking out vegetables and fruits from farmers’ markets. If you have the opportunity, you can search for local farms which offer ethically-sourced meat. Apart from this, you should also make sure you are not using any old and expired spices.
4. Organise everything ahead of time
Another valuable tip is to prepare everything prior to even heating the pan. This means that you should focus on washing, peeling, chopping and dicing in advance. This will make the process much easier as you begin to cook your meal. Checking that you have every ingredient prepared and tools are organised in place will reduce stress in the kitchen significantly.
5. Turn pan handles away to the side
Safety is the most important aspect to consider when learning how to cook. When things get busy in the kitchen, you can accidentally run into the pan and knock over a hot dish. By developing the habit of turning your handles to the side, you will minimise the risk of unpleasant burns.
6. Allow ample space in your pan or baking dish
Remember not to overcrowd your dish. Your food needs space to cook evenly. If you overfill your pan, the meal may turn out soggy due to the steam which is released. When cooking, ensure there is plenty of room available for your food to be nice and crispy. If needed, you can also cook in batches.
7. Make sure your knives are sharp
An interesting fact is that cutting with a dull blade can be more dangerous than with a sharp one. This is due to the fact that there is more pressure used to cut with a dull blade. In turn, this can increase the chances of the knife slipping. This is why in order to avoid any cuts, remember to keep all knives sharp.
8. Stabilise your chopping board
In order to keep your chopping board steady, you can try placing a damp towel underneath it. This will give you a grip preventing your chopping board from moving around. By following this simple tip every time, you can reduce potential accidents.
9. Adjust seasoning as you go
You should season your salt when instructed. Don’t forget to taste your food as you cook. This way, you will know when it is best to add more seasoning and when to stop. You can always able to add more salt and pepper
10. Learn from your mistakes and achievements
Surely it will take some trial and error before you learn what works and what doesn’t. You may need to do some experimenting with spices to find out what you enjoy. Learning to cook well is a never-ending process. There will always be new recipes you would like to try out and skills you would want to develop. Ultimately, it is important to have fun during this process and give yourself grace for putting in the effort.
Hopefully, these tips have provided you with a solid foundation on cooking. As a beginner, you will face some challenges along the way. However, every failure will bring you one step closer to becoming a better and more experienced cook!
Many employees and business owners tend to overlook the importance of marketing themselves or their brand effectively (whether for their own career or company). However, reaching your audience and making them aware of your expertise is an essential skill to have if you wish to promote yourself or your business as a thought-leader in your domain. These seven strategies will help you position yourself in the minds of your relevant consumers and stand out from the crowd.
Identify Your Passion
It is important to take time and think about your interests, talents and skills. What motivates you every day? What are you naturally good at? It might be useful to write the answers down so you can refer back to them later as a reminder of how you can play to your strengths. Focus on turning your strengths and knowledge into ways in which you can help and serve your prospective audience.
Never Stop Learning
Once you have identified your niche, you should remember that learning is a never-ending process. This means that improving your performance and educating yourself should become an irreplaceable part of your routine. There are many experts who have already established themselves in your field. This is why you should concentrate on areas which you are already good at so that you can become great at them. Practising your passion regularly will make a massive difference to your results and how your audience sees you.
Next, you would want to develop a notable presence online so that your target audience can find you easily. Start by creating a website with information which is easily accessible, if this suits your profession. You should also focus on developing your accounts on social media. It is advisable that you find out which platforms are most popular among your target audience and devote most of your attention and resources there.
Websites to help you set up your website: Squarespace and Wix
Remember to share your knowledge with your audience and show them how your product, service or skills can be useful. Do not focus on the aspect of selling as much. Instead, try offering some free content or advice and provide them with a taster of what you can do. As a simple example, if you are offering private language lessons why not incorporate some reading exercises or quick grammar tips into your social media. Potential customers will be drawn to your expertise and will contact you on their own.
Connect With Other Professionals In Your Industry
Another great starting point is to connect with other professionals in your industry, whether through social media or otherwise. This will open up many more opportunities for development and skill/knowledge-sharing. Sharing relevant information or insights with people across your professional landscape will help to build a network of people with similar interests and values.
Be Intentional With Your Words
Effective communication is key in business. Every post you put out there or each promise you make will be important to your audience. So, remember to be intentional with your words and ensure the messages you deliver are aligned with the values that you want to reflect either you as a professional or your company.
Demonstrate Enthusiasm
Last but not least, do not forget to show your enthusiasm and determination. The type of energy you send out will be essential to attracting the audience you are looking for. If, as well as being good at what you do, you are able to show the passion you have for it, you will find there is an audience of people out there waiting for you.
It can be challenging to decide on the best strategies to market yourself. However, following these general principles and spending some time mapping out your next steps will set the start of your journey to success.