Do you have dreams and aspirations, but find yourself struggling to make them a reality? Maybe it’s not a lack of willpower, but a lack of vision—specifically, a vision board. A vision board is a visual reminder of your goals and the person you want to become. Actually seeing words or pictures that inspire you can motivate you to take action.
How do you make a vision board and what are its benefits? Henry Ford Health psychiatrist Lisa MacLean, M.D., shares some insights on this tool that could help you achieve more than you thought possible.
What Is A Vision Board?
A vision board is a visual representation of things you want to achieve or the life you want to live. You can make one by gluing a collage of words, phrases, affirmations, symbols or pictures on a piece of paper or cardboard.
“There are no rules for a vision board—it can be as simple or elaborate as you like,” says Dr. MacLean. “It can be a small piece of paper or a large poster. All you need to do is make something you can look at every day that speaks to you.”
Dr. MacLean says the effects of vision boards may be like a mental rehearsal for a big event. “A mental rehearsal is when you picture yourself excelling at a performance or task. Research shows this type of visualization can increase your chances of success,” she says. “A vision board is like your mental rehearsal for your life—you see what you want to achieve and you execute it.”
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How does simply thinking about something make a difference? “From your brain’s perspective, visualizing an action is a lot like actually doing it,” explains Dr. MacLean. “When you see your achievement in your mind, it creates a new neural pathway—a series of brain signals—that tells your body how to act so you can meet that goal.”
How A Vision Board Can Help With Depression And Anxiety
A vision board isn’t just about your aspirations, however. This tool could also help with symptoms of depression or anxiety.
“People who have depression often struggle with hopelessness, and focusing on positive future possibilities can help combat this,” says Dr. MacLean. “In addition, creative activities can distract you from negative thoughts and help boost your mood.”
Using a vision board may also relieve anxiety symptoms. “Setting measurable goals can make life’s demands feel more manageable,” says Dr. MacLean. “It gives you a sense of control and power that is often lacking when anxiety takes over.”
Mental Health Benefits for Everyone
Even if you don’t have a diagnosed mental health condition, a vision board could have a significant impact on your life. Envisioning a brighter future for yourself can be like a form of meditation where you focus on your desires, rather than things that mentally drain you.
“It’s natural to worry about things that we don’t want to happen, but a vision board helps you flip this narrative,” says Dr. MacLean. “Rather than spending time on stressful thoughts, you can invest time in your hopes and positive outcomes for your life. This can provide a sense of relaxation, similar to what you might feel with meditation.”
Staying focused on your hopes, not your limitations, can also enhance your confidence and help you feel better about yourself. “When you feel capable and confident, you’re more likely to take steps towards your goals,” says Dr. MacLean. “A vision board can help you take steps toward a better you.”
How To Make A Vision Board
Want to experience the benefits of a vision board for yourself? Even if you’re not the creative or artistic type, you can make an effective vision board if you:
- Consider an aspect of your life that you want to improve, such as your career, relationships, health or social skills.
- Write down a measurable goal that relates to one of these areas. For example, “I want to get a promotion at work,” or “I want to walk 10,000 steps every day.”
- Search for phrases or images that align with this goal. Try magazines or newspapers, Pinterest or free photo websites.
- Paste or tape these images together to create a collage. Don’t let the initial excitement make the project too complex or overwhelming. “Focus on one achievement that really matters to you, rather than multiple ideas,” suggests Dr. MacLean.
Your vision board isn’t just pictures—it’s your daily reminder of what you want to achieve. Keeping this at the forefront of your mind can have powerful effects on your life. “A vision board doesn’t have to be complex or time-consuming,” says Dr. MacLean. “Simply writing down your desire and connecting a few words or pictures to it can help you accomplish your goals. This tool costs nothing and provides you with priceless motivation and inspiration.”
Reviewed by Lisa MacLean, M.D., a psychiatrist specializing in adult ADHD treatment at Henry Ford Behavioral Services in Detroit.
