Can You Really Create the Life You Want?

Let’s review what science says about ‘manifesting’

Visualization or Guided Imagery is a technique that allows us to use our imagination to move toward the desired outcome. In the age of spiritual fixes, visualization has been touted as one of the key tools to help us achieve what we want.

In the book The Secret, the author argues for the power of using visualization to attract the life you want. The book was a huge success because it sold this idea that the power of our thoughts was infinite. Whatever we think about we manifest.

This idea resonates with a lot of people. We often wonder what the true limits of our brain are. Are we capable of thinking our way to success?

What science says about Visualization

The internet can be a challenging place to find reliable research. One must be careful about going down the rabbit hole when researching any technique that promises success. It is far too easy to start reading the hopeful promises of one practitioner and believe that visualization is the answer.

First, there are several reliable studies that do show positive effects on visualization techniques. Most prominently it is shown that guided imagery can invoke a sense of relaxation in participants. This can be especially helpful for dealing with difficult traumas or anxiety.

Helping Addictions

There is convincing research that shows it has been effective in helping to treat addictions. In a study involving 76 participants going through substance addiction, positive effects were shown in the group using visualization techniques. This article from The Journal Of Substance Treatment does cite that the benefit was only slightly positive and more visualization testing need to be done.

Anyone going through chemically dependent drug addictions should always seek out professional help. The effects of going through withdrawal can have devastating effects on the body. However, looking at the research of visualization in this area one can consider — using it to break addictions in his or her life. Individuals who are dependent on activities that they deem to be non-productive could use techniques to overcome bad habits.

Some considerations could be made for individuals to use visualization to overcome addiction to social media, pornography, binge-watching, and unhealthy eating. Although most of the research cited in this field is suggested by individuals administering visualization services for a fee.

Reducing Stress

There have been studies that show breathing exercises such as meditation can have positive effects on lowering stress. This is likely due to the fact of how the body responds to deep breathing exercises. If participants take the activity of meditation further and actively engage their mind they can lower cortisol levels.

In one study testing 28 healthy adults, members of the group were randomly assigned to receive guided imagery and music therapy. After a 13-week program and a 6 week follow up, the results showed that the guided imagery/music group had lower cortisol levels.

The results of this small study as well as the numerous resources on meditation can provide alternative therapies to those who are chronically stressed. Worry and anxiety are often the results of feeling overwhelmed. The quiet act of breathing consciously gives the brain brief moments of space between anxious thoughts. Visualization can further create benefits through mentally rehearsing stressful situations.

Job Seeking Success

An interesting study done by a PhD candidate at The California School of Professional Psychology — San Diego showed visualization effects on 52 unemployed workers seeking a job.

The laid-off white-collared workers were divided into two groups. Each group (Guided Imagery and Control) would participate in six 20-minute sessions over the course of 2–3 weeks. Both groups had confidence that the sessions would assist them in finding a job. However, after a two month follows up was conducted there were notable results. Within the visualization group, 61% of the participants had found full-time work. The non-visualization group had 11.5% of its participants that working full time.

What about Visualization for success?

The testing done to measure ‘success’ as highlighted in The Secret was not as obvious. While there are many videos and audio clips that can help you manifest abundance, there aren’t many controlled studies that measure the effects.

Part of this could be how vague ‘success’ could be from person to person. One person’s vision of success might be working in a 9–5 that they thoroughly enjoy. Another man’s goal could simply be to have a happy and fulfilling marriage. How do you measure that much variance?

Another factor to consider is that it is difficult to know if the timing of a visualization practice led to success. There are famous stories of icons like Oprah, Will Smith, and Jim Carrey promising all of us normal folk that the law of attraction works. If you dream it- it will happen for you. The reality is that many people have dreams. If you are hyper-focused enough on one single thing eventually you may start to see positive results. Does that mean that visualization works?

It is hard to say. I believe that the studies shown above give us some insight into the power of the mind. In these observations, we see groups of people guided through sessions by observers seeking a result. It is through this focused guided effort that these studies show that participants have positive results. Perhaps the key to making visualization work is consistency and academic guidance.

Experimenting with Visualization

As a driven man, I want to find the tools that can help me succeed. So far, the best thing I’ve come across is coffee. Yet I do believe that the mind can be very powerful. The only way I can determine to know if visualization works is by running a simple test.

This is a test that anyone can do. It is trying it for yourself. I believe the surest path to real success is by experimenting and analyzing what works best for you.

Each of us is uniquely made up of experiences and DNA. Every human is unique so it is likely that each and every path is unique. The tricky thing about finding ways to get an edge is knowing if it is legit. If something thing works for you and is helping you improve the habits of your life, why not experiment with it.

Life is too short to do everything by the book. I’m merely suggesting to try a new practice for any skeptics out there. I can’t imagine that developing a practice of consistent visualization for goal achievement would have any harmful effects.

May 2020 Experiment

In the month of May, I will be implementing visualization as a practice and share the results at the end of the month.

The most important element of this new practice is to measure it. After a month of established consistency, I’ll be able to report on any significant changes to habit. Of course, throughout this month there will be subjectivity attached. After all, I am doing the experiment and providing self-analysis on it. Of course, I want it to be successful.

When we feel stuck in our lives a new routine can create novelty and excitement. There is a possibility that when we look at academic research that is presented, we are seeing the results of a group of people forced into new habits and routines.

With this theory in mind, I will be challenging myself to visualize once a day to complete a very specific 30-day goal. I hope you will check back to see what I’ve learned.