Feeling stuck? Having trouble making a change—even when it seems like it should be easy? You’re not alone. Sometimes, instead of trying to figure out why you’re stuck, it can be more helpful to focus on what to do next. If “just do it” advice hasn’t worked, try the approach below. Read further below for a step-by-step example.
Process Visualization
Process visualization means practicing a change in your mind before doing it in real life. When you clearly imagine the steps, your brain becomes more prepared to follow through. Adding your senses—what you see, hear, and feel—can make this even more effective.
How to Practice
1. Choose the goal you want to work on.
2. Sit in a comfortable position.
3. Take 3–4 slow breaths, match your inhale with your exhale.
4. Let your breathing return to normal.
5. Consider each simple, manageable step to reach that goal.
6. Picture yourself completing each step, one at a time.
7. As you imagine each step, notice your senses:
• What do you see?
• What do you hear?
• What do you feel?
• What do you smell?
• What do you taste?
8. Go through the full process from start to finish in your mind.
9. When you finish, allow yourself a small smile.
10. Take a moment to feel proud - like you just completed the goal.
Step-By-Step Example: Want to go to the gym but keep putting it off?
Instead of focusing on the entire goal, imagine each step needed to reach that goal. Get into a comfortable sitting position, steady your breathing. Then, using your senses, step 5:
• Picture yourself getting out of bed: Feel your feet touch the floor — is it warm, cold, soft, or firm? Notice and describe it to yourself.
• Picture yourself getting dressed: What goes on first? What color is it? How does the fabric feel?
• Picture yourself grabbing breakfast: Feel the cool air from the fridge and taste the first bite or sip.
• Picture yourself heading out the door: Keys in hand, door locking, weather on your skin — what are you bringing with you?
• Picture yourself walking into the gym: See the check-in counter, hear the sounds, and find your path to the locker room.
Try to make the images as detailed as possible by using your senses.
A Helpful Reminder
This exercise works best when you pair it with small, real-life action steps. You don’t need to feel fully motivated to begin—just start with one step. This exercise takes patience and consistency, sometimes just a few times and sometimes a couple of weeks.
