Many elite athletes regularly use visualization techniques as a crucial part of their training and competition routines. Stories abound of athletes harnessing these techniques to gain a competitive edge. Although often thought of as purely a mental exercise, effective visualization engages multiple senses and goes beyond just seeing oneself succeed.
One famous study on the power of visualization was conducted by Dr. Blaslotto at the University of Chicago in 1996. In the study, a group of students was randomly selected to take a series of basketball free throws, with their initial success rates recorded. The students were then split into three groups, each assigned a different task over a 30-day period.
- The first group was told not to touch a basketball at all—no playing, no practice.
- The second group practiced shooting free throws for 30 minutes daily.
- The third group spent 30 minutes each day in the gym, eyes closed, vividly imagining themselves successfully making each free throw.
After 30 days, all three groups were retested on their free-throw shooting. The results were telling:
- The first group, which did not practice, showed no improvement.
- The second group, which physically practiced daily, improved by 24%.
- Remarkably, the third group—who only visualized success—improved by 23%.
The nearly identical improvement between the visualization and practice groups demonstrates the powerful impact of mental rehearsal, showing that mental practice can be nearly as effective as physical practice.
Visualization Beyond Sports: The Benjamin Zander Approach
Visualization techniques are not just for athletes; they can enhance performance in any field. Consider the unique approach of Benjamin Zander, conductor of the Boston Philharmonic Orchestra and a faculty member at the New England Conservatory. Zander gives each of his students a grade of ‘A’ at the start of the year, not the end—but there’s a catch.
To receive their guaranteed ‘A,’ students must write a letter to Zander within the first two weeks of the course, dating it for the following May. In this letter, students describe in detail what they did to earn their ‘A’ and the person they will have become by the end of the year.
This exercise is far from a free pass to an easy grade; it’s a challenge that encourages students to embark on a transformative journey. By imagining their future achievements, students are pushed to reflect on their potential, set courageous goals, and identify the specific actions needed to reach them. It’s a call to confront and overcome limiting beliefs like “I’m average, so an average grade is fine” or “Others are better than me, so why try harder?” Zander’s approach helps students shift their mindset from self-doubt to self-belief: “You are great, so just do it!”
Your Turn: Write Your Own Zander Letter
This week, challenge yourself to write a Zander-style letter. Date it for 12 months from now and begin with “Dear [Your Name].” Describe exactly how you achieved your goals over the year. Use only past tense—no “I hope,” “I plan to,” or “I will.” Instead, write as if your accomplishments are already in the past. Be specific, outlining the steps you took and the decisions you made to get there.
Once you’ve written your letter, reflect on what you’ve learned from the process and consider what changes you might make moving forward. What actions can you take today to turn your envisioned future into reality?