Vision Boards: What’s the Point?

I love pushing myself outside my comfort zone. You may have followed my ‘Fearless Era’ series on Instagram, or have read my previous blogs on this topic. Purposely seeking out discomfort is an amazing method for self-development. It makes us braver and more confident. It helps us live our most authentic life and gain new experiences. It reduces fear, so we can chase big dreams, being passionate and ambitious. Growing who you are as a person!

Each year I make a vision board, with my specific goals for the year. It might be things I want to own or achieve, places to visit, activities to do, anything! Vision boards have gained popularity, especially on social media. Let’s look at the science behind vision boards and why they work.

Creating a vision board is more than just a fun exercise. It has deep neurological, psychological, and therapeutic benefits.

Activation of the Reticular Activating System (RAS)

The human brain takes in a massive amount of information. An estimated 11 million bits of information per second. The conscious mind can only process a fraction of that, around 40 to 50 bits per second. The rest is processed by the subconscious, using cognitive shortcuts and filtering.  The RAS is a network of neurons in the brainstem . It acts as a filter for what information gets through to your conscious mind.

When you create a vision board, you essentially "prime" the RAS . You train it to focus on things that align with your goals. For example, if a person includes “travel to Paris” on their list, the RAS becomes more attuned to opportunities or information related to that goal (e.g., flight deals, conversations about Paris, etc.). These opportunities would have been there anyway. Just gone unnoticed. Our brains would have deemed them unnecessary. Instead focusing on the activity in front of us, e.g. scrolling on our phone. Blocking out everything else.

Neuroplasticity

When you visualize goals you strengthen neural pathways related to those objectives. Neuroplasticity is our brain's ability to change and adapt. This process increases the likelihood of taking action. It makes goal pursuit more automatic over time. The more you do something, the easier it becomes. This stands true for goal setting and progress too. You are capable of change. Even when it feels impossible. The reason why you doubt yourself is because your brain finds evidence for whatever you tell it. “I always fail.” If you repeatedly think this statement, the brain will keep showing you evidence that it’s true. Reframing it as, “I’m doing my best”. “I have learnt from every failure.” Means our brain finds evidence these are true instead.

Dopamine Release

Dopamine is the brain’s “reward” chemical. It plays a critical role in motivation and goal-directed behaviour. When you set a goal and start imagining it, the brain releases dopamine. This hormone reinforces the behaviour and creates a positive feedback loop. The anticipation of achieving goals, and the small steps toward them, both trigger dopamine. It helps to keep you motivated. We can encourage motivation and dopamine production by celebrating ourselves. The small goals. The baby steps towards the bigger goals. Each of these deserves it’s own celebration.

Mental Rehearsal

Visualization activates the same neural circuits as performing the actual behaviour. When you create a vision board, you engage in mental rehearsal. This primes your brain to prepare for the actions needed. Increasing your chances of success. Athletes and performers often use mental imagery to improve performance. The same principle applies when visualizing life goals. The more often you imagine your goals, the more the brain believes they are achievable. It reduces the gap between planning and action. We can use mental rehearsal for anything. We can visualise getting out of bed on time and having a calm morning. Making our new partner laugh on a date. Feeling confident giving a work presentation.

Clarifying Values and Priorities

Creating a bucket list or vision board requires you to reflect on what’s most important to you. This process helps you clarify your values. Setting clear goals provides a sense of direction. It reduces decision fatigue by giving you a roadmap to follow. It’s very easy to be overwhelmed with options and get stuck. We end up doing nothing because the decision itself is too much. Goal setting gives us the framework to come back to.

In summary…

A vision board engages brain systems that boost focus, motivation, and goal-directed action. These tools promote clarity, accountability, positive emotions, and resilience. By visualizing goals and tracking progress, you train your brain to recognize and seize opportunities. Making the path to achieving your dreams clearer and more attainable.