Goal Visualization
Participants will bring to mind a goal and write about it as well as write about possible steps they may need to take in order to accomplish it.
Reasoning
When individuals visualize their goals, the process can make those goals feel more attainable and manageable. Believing in the likelihood of success fosters greater effort, which in turn increases the chances of achieving the goal. Furthermore, as success is achieved, confidence grows, making future goals feel even more within reach. It’s important, however, for individuals not to become discouraged if they don’t succeed immediately or perform perfectly. With consistent practice, the goal visualization exercise helps cultivate optimism, build confidence, and positively influence overall mood.
Procedure
Participants begin by identifying one realistic and important goal they would like to achieve within the next day or two, briefly describing it in writing. They then visualize the steps necessary to accomplish this goal, writing down each step. Participants remind themselves that it’s okay not to complete the goal perfectly or entirely and focus on progress rather than perfection.
Primary Citation & Study Summary:
Sergeant, S., & Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of Consulting and Clinical Psychology, 82(2), 263-274.
Participants who completed this Goal Visualization exercise (along with the Silver Linings practice) daily for three weeks reported greater engagement in life and less dysfunctional thinking (e.g., believing that small failures make you a failure as a person) at the end of the study than they had at the start of it. Participants who had a tendency to be pessimistic especially benefited from the exercises and showed fewer depressive symptoms afterward. However, these effects seemed to wear off two months later, suggesting the need to repeat this practice periodically.