Mini-Series: Mastering Visualisation - Part 1

Why visualisation works and the neuroscience behind it 🏆

February 24, 2025

👋 Hi, legend!

You’ve probably heard of visualisation before. Maybe you’ve even tried it. But have you ever stopped to ask: what’s actually happening in my brain when I visualise success?

Today, we’re going beyond the basics. In a new mini-series, we will unpack the neuroscience of visualisation, the hidden mechanisms that make it effective, and the advanced techniques that separate casual daydreamers from elite performers.

Throughout my career, I’ve faced numerous high-stress clinical and scenario-based assessments. In preparation, I’ve relied on visualisation—mentally rehearsing these tasks dozens (or even hundreds) of times before performing them in an exam. I consider visualisation to be one of the most powerful tools I’ve used for high performance as a first responder. And the best part? It doesn’t just help me pass an assessment—it enhances my ability to perform in real-world situations.

Mental Rehearsal

Elite athletes, CEOs, and top professionals don’t just “see” their success—they mentally simulate every detail with precision. Michael Phelps, for instance, didn’t just picture himself winning; he rehearsed the entire race in his mind, from before he even stepped onto the block, to the feeling of the water along his body, and the final touch at the wall.

This technique isn’t limited to sports. Surgeons, pilots, and business leaders engage in structured mental rehearsal to hone their skills, anticipate challenges, and strengthen their ability to perform under pressure. Check out this video of the Blue Angels undertaking group visualisation… you might have a quiet chuckle at the spectacle of it all, but if it’s good enough for them, it’s definitely good enough for me.

The Neuroscience: Why Your Brain Believes What It Sees

Your brain is a simulation machine, constantly predicting and preparing for future events. When you visualise an action, the same neural circuits that fire during real execution are activated—almost as if you were physically performing the task.

A groundbreaking Harvard study found that people who mentally practiced playing the piano showed nearly identical brain activity and motor skill improvement as those who physically played. This means that visualisation strengthens neural pathways, reinforcing the skills you want to master.

Your Secret Weapon

Ever noticed how once you set your mind on something—like a new brand of car, or a particular opportunity—you suddenly start to see them everywhere? That’s your Reticular Activating System (RAS) at work. This neural network acts as your brain’s gatekeeper, filtering out irrelevant noise and honing in on what aligns with your focus.

By consistently visualising a goal, you train your RAS to recognise and prioritise relevant opportunities, making success feel less like chance and more like inevitability.

Turning Mental Images Into Real-World Performance

Research in the Journal of Neurophysiology found that individuals who visualised strength training increased muscle activation and growth—without lifting weights. Another study showed that basketball players who mentally rehearsed free throws improved almost as much as those who physically practiced.

Mental imagery isn’t just about motivation—it primes your nervous system, refining coordination, confidence, and resilience. The clearer and more immersive your visualisation, the more powerful the effect.

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Key Notes on Effective Visualisation

To make the most of your visualisation practice, keep these points in mind:

🤝 Visualisation works best with action: Mental rehearsal is a supplement to real practice, not a replacement.

⛔ Anticipate obstacles, not just success: The most effective performers don’t just picture winning; they prepare for setbacks and mentally rehearse overcoming them. This builds resilience and prevents panic when challenges arise.

💦 Make it immersive: The best results come from multi-sensory experiences—feeling the sweat, hearing the sounds, and engaging emotions.

How to Implement This Today
If you’re serious about implementing visualisation, follow this high-impact process:
1. Choose a goal: Be clear on what you want to improve—a skill, habit, or mindset shift.
2. Find a distraction-free space: Deep visualisation requires focus.
3. Engage all senses: Feel the textures, hear the sounds, and immerse yourself in the scene.
4. Practice with intensity: Visualise with the same emotional and mental effort you’d apply in real life.
5. Pair it with real-world action: Reinforce mental training with actual execution to lock in progress.

⏭️ Next week, we will dig deeper into advanced visualisation techniques to maximise efficacy. ⏭️

I hope you’ve found this helpful.

Speak soon,
Zac

Disclaimer: The High Performance Brief is for general education purposes only. The content is not a substitute for professional healthcare or psychological services. If you have any health/mental health concerns, please consult a qualified professional.