The Power of Vision – Harnessing Intentional Change for Lasting Growth

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Posted on Sat 12 Oct 2024 · by Sunnee Hoppe

In the last blog, "Embracing Self-Awareness – The First Step Towards Transformation," we explored the foundation of personal growth: self-awareness. We examined how understanding the gap between who we are (actual self), who we want to be (ideal self), and who we feel we should be (ought self) can provide powerful insights into our motivations and potential for change. We outlined five practical applications to challenge the “shoulds” that no longer serve us and to help identify the gaps between who we are and who we aspire to be, so we can start to live more authentically. In this blog, we continue the journey toward becoming our ideal self by discussing key theories and practices that are crucial in facilitating self-actualization, guiding us closer to living authentically.

The Power of Visualization

Have you ever envisioned what your ideal future looks like—what it feels like to be the best version of yourself? Visualization is more than just daydreaming. It’s a powerful catalyst for real, lasting change. When we vividly picture our future selves, we create a blueprint for our personal transformation. This act of visualizing is central to intentional change theory, a model that suggests lasting growth begins with a clear vision of the person we want to become.

In this blog, we’ll explore how visualization, coupled with a growth mindset and the science of neuroplasticity, can shape our journey toward meaningful, lasting change. We’ll also discuss the importance of embodying these changes through physical movement, so they’re not just thoughts in our minds but actions we live out in the world.

Building Your Vision of the Ideal Self

Richard Boyatzis’ intentional change theory (ICT) offers a powerful framework for understanding how intentional change happens. Stating the obvious here, but lasting change only occurs with intention. According to ICT, sustainable change doesn’t come from external pressures or vague aspirations; it begins with a compelling vision of our ideal self—the person we want to be in every facet of life. This vision acts as a guiding star, motivating us to overcome challenges and remain focused on our goals. 

Consider someone who desires better health and fitness. Their vision of their ideal self may include being strong, energetic, and healthy, with the ability to engage fully in physical activities. But more than just the physical aspects, they might also envision emotional wellness—feeling confident, resilient, and happy in their skin. This vision is what drives the journey of intentional change. 

Not to geek out too hard or overwhelm you with neuroscience, but visualization is an incredibly powerful tool that, when used correctly, can trigger certain neural pathways in the brain, priming them for action and making lasting change more possible. For example, imagine someone on a journey to lose weight. Often, the process begins with a desire to change, which is a good thing! After that, we tend to jump straight into planning—setting goals, calculating calories, and determining meal prep schedules. Everything we’ve been taught has aligned with this approach—preparation and planning set us up for success.

Unfortunately, research shows this type of planning activates the brain’s task-positive network (the TPN) which is responsible for productivity and focus but also linked to stress and the fight-or-flight response.  This initial surge of motivation can quickly fade, making the road to change feel like an uphill battle. Yes, change is possible, but it can be an uphill battle. So what do we do? The answer, thank goodness, is quite simple.

Here’s the game-changer: Research shows that starting any change process by visualizing your ideal self first activates a different part of your brain—the default mode network (DMN), the region associated with daydreaming and reflection. Activating the DMN through visualization supports optimism, hope, and intrinsic motivation, making lasting change feel more attainable.

So instead of diving right into the step-by-step plan, first start with a visualization of your ideal future—one where you've achieved your goal. Spend time immersing yourself in what that looks and feels like. Then, move into planning mode, but with the added boost of clarity and motivation.

Unfortunately, having a clear vision alone is not enough. The gap between our current and ideal selves can feel daunting, which is why Boyatzis emphasizes the importance of self-compassion and emotional support during the process. Recognizing that growth is not linear allows us to approach the journey with patience and persistence, rather than getting discouraged by setbacks. (If you’re interested in learning more about ICT and how it can create lasting change, check out my other blog, The Conflict in Change Coaching—Intentional Change Theory and The Grow Model). 

Rewiring Your Brain for Change

This is where Carol Dweck’s work on growth mindset becomes crucial. The concept of a growth mindset—the belief that our abilities, intelligence, and personality traits are not fixed but can be developed through effort—sets the stage for lasting change. People with a growth mindset embrace challenges, persist through obstacles, and see effort as the key to mastery. It’s this mindset that allows us to keep striving toward our ideal selves, even when the journey gets tough. Have you heard the saying, ‘you can’t teach an old dog new tricks’? Well, a growth mindset, and the brain's neuroplasticity, prove otherwise.

Neuroplasticity, the brain’s remarkable ability to reorganize and form new neural connections, plays a vital role in the change process. When we consistently visualize our ideal selves and take small, deliberate actions toward that vision, we’re literally rewiring our brains to support these new behaviors and habits. The brain is malleable, and each time we engage in practices that align with our vision, we reinforce those neural pathways, making the changes more ingrained. Research suggests that the mere practice of learning what a growth mindset and neuroplasticity are supports neuroplasticity. So just by reading this blog, you’ve started on the growth mindset journey!

Let’s consider a real-world example: Imagine you want to cultivate a calmer, more mindful response to stress. Initially, your brain may be wired to react with anxiety or frustration. But by adopting a growth mindset—believing you can change how you respond to stress—and intentionally visualizing yourself staying calm, you begin rewiring your brain. Pair that visualization with mindfulness practices, and over time (as new neural pathways are developed, and your old neural pathways die), your automatic response to stress can shift, creating new behaviors that bring you closer to your ideal self.

Aligning the Body with the Mind

Visualization alone is powerful, but when combined with physical movement, the changes we envision become more tangible. Claire Dale’s work in Physical Intelligence highlights the idea that our thoughts, feelings, and movements are intricately connected. This concept, known as embodied cognition, suggests that engaging in physical actions that reflect our desired changes can help reinforce those changes at a deeper, more cellular level.

For example, imagine someone who wants to be more confident and assertive. To make that vision a reality, they could engage in power poses—postures that physically embody confidence, like standing tall with shoulders back. Research has shown that simply holding these postures can reduce cortisol (the stress hormone) and increase testosterone, boosting feelings of confidence and power. This makes the mental vision of confidence more real, solidifying it in both the mind and body. 

For more practical, everyday applications, think of those days when nothing seems to go right, and you’re overwhelmed by feelings of failure. Studies have shown that the act of shaking your body can stimulate the vagus nerve and help release negative emotions. So, when you’re feeling stuck or frustrated, try physically shaking out the tension—it’s a simple yet effective way to reset your nervous system and realign with your goals.

Beyond power poses and shaking, other forms of movement—yoga, running, or dancing—can help anchor the changes we seek. When we move in ways that align with our vision, we’re training our brain and body to work together, making those desired changes feel more natural and attainable.

Practical Application: Visualization and Movement Exercises for Lasting Growth

If you’re ready to harness the power of vision and movement for your own growth, here are some practical steps to get started:

  1. Visualize Your Ideal Future: Turn the best possible self writing intervention from the last blog into a visualization. Spend time each morning or evening visualizing a day in the life of your ideal self. Picture everything in detail—how you wake up, what you do throughout the day, how you interact with others, and how you feel. The more vivid the visualization, the clearer your path to becoming that person.

  2. Pair Visualization with Physical Movement: Combine your visualization practice with physical actions that align with your vision. For example, if your ideal self is strong and confident, practice power poses or engage in activities like strength training that reinforce those qualities.

  3. Engage Your Growth Mindset: When you face setbacks or challenges on your journey, remind yourself that growth is a process. Embrace the challenges as opportunities to learn and develop new skills. The more you cultivate a growth mindset, the more resilient and motivated you’ll become.

  4. Consistent Reflection: Regularly reflect on your progress. Are you moving closer to your vision? Better yet, instead of focusing on how far you have left to go, turn around (legitimately…physically turn around) and appreciate how far you’ve come. Too often we focus on the work ahead and forget the lasting change we’ve already instilled. Celebrate your wins, no matter how small, and use those moments as fuel for continued growth. 

Parting Thoughts: Transforming Vision into Reality

The power of visualization lies in its ability to turn abstract dreams into concrete realities. By creating a vivid mental image of your ideal self, adopting a growth mindset, and engaging in physical actions that align with your vision, you can initiate lasting, meaningful change. Do not overlook the power of developing a growth mindset—with the science of neuroplasticity on your side, you’re not only imagining a better future—you’re actively creating it.

In the next blog, "Finding Your Inner Compass – The Key to Authentic and Lasting Change," we’ll dive deeper into how to navigate the pressures of external expectations and societal norms by tuning into your Inner Compass. We’ll discuss how aligning your decisions with your true values and desires can lead to long-term fulfillment and well-being, empowering you to make choices that are right for you.

References:

  • Boyatzis, R. E. (2006). Intentional Change Theory from a Complexity Perspective. Journal of Management Development.

  • Carney, D. R., Cuddy, A. J., & Yap, A. J. (2010). Power posing: Brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychological Science, 21(10), 1363-1368.

  • Dweck, C. S. (2006). Mindset: The New Psychology of Success.

  • Dale, C., & Thomas, P. (2019). Physical Intelligence: The Science of Thinking Without Thinking.

  • Jack, A. I., Passarelli, A. M., & Boyatzis, R. E. (2023). When fixing problems kills personal development: fMRI reveals conflict between real and ideal selves. Frontiers in human neuroscience, 17, 1128209-1128209

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