Shape_USA-January-February_2017

Stewart Cohen

SHAPE.COM JANUARY/FEBRUARY 2017 139

Now add on layers

To begin, imagine yourself doing the action from

start to fi nish—crossing the fi nish line with perfect

form or reciting the speech to applause, for exam-

ple. Then “layer” on your senses, Post says. What

will you be seeing, hearing, and even smelling in

real life? “You want to try to make the imagery

process as functionally equivalent to the physical

practice as possible in order to help activate the

relevant brain regions to the greatest extent,” he

says. “If you’ll be giving a speech, for instance, stand

up as you’re visualizing it—you can even put

on the same outfi t you’ll be wearing on the big day.”

Imagine how you’ll

overcome obstacles

Think about what challenges you’ll face in real life.

“Say to yourself, OK, I’m up there in front of the

crowd—how do I feel? Maybe you’re nervous and

shaky. Imagine how you’ll modify that response by

taking a few deep breaths to slow your heart rate

or smiling to reassure yourself,” Post says. To run

faster, picture your muscles feeling fatigued or sore

toward the end of the race, then see yourself main-

taining the correct form anyway. “What you’re

doing is creating a memory that’s fl exible enough to

adapt to any circumstances,” Post says.

Finally, pair it with practice

While studies show that visualization alone can

positively infl uence performance, “the latest

research suggests that combining imagery with

actual practice is essential for it to make a substan-

tial diff erence consistently,” Post says. Do your

running-speed work or give your speech to a small

group of friends in addition to your mental practice

routine. Then, when you’re at the race’s starting

line or about to walk out in front of the wedding

guests, take a few seconds to quickly cycle through

your visualization for one last surge of confi dence.

SEE

exercises to...