Visualisation
What It Is, Why It Works and Why Many People Dismiss It
Visualisation is often spoken about in performance, wellbeing and leadership spaces and just as often dismissed as “wishful thinking” or something a bit too abstract to be useful in the real world.
At Moco Coaching, we see visualisation used both well and badly. When it’s misunderstood, it feels impractical. When it’s grounded in evidence and paired with action, it becomes a powerful tool for clarity, confidence and behaviour change.
So what is visualisation really? Who uses it? Why does it work - and why are people so quick to write it off?
What Is Visualisation?
Visualisation (also known as mental imagery) is the practice of deliberately creating a mental picture of an action, outcome or experience before it happens. Importantly, this isn’t about fantasising or “thinking positively” - it’s about mentally rehearsing reality.
Neuroscience research shows that when we visualise an action, many of the same brain regions activate as when we physically perform it. Areas involved in planning, movement and emotional regulation respond as if the experience were real. This is why visualisation is often described as a form of mental rehearsal, rather than imagination alone.
At Moco Coaching, we describe it simply as:
preparing the mind before asking the body or behaviour to follow.
Who Uses Visualisation?
Athletes and Performers
Elite athletes have used visualisation for decades - imagining races, routines and even obstacles before competition. This builds familiarity, confidence and emotional control under pressure.
Leaders and Professionals
Business leaders, surgeons, presenters and managers often rehearse mentally before high-stakes moments: difficult conversations, presentations or decisions. This isn’t about predicting perfection - it’s about reducing uncertainty and increasing readiness.
Everyday People
Visualisation is also used in wellbeing contexts to manage stress, support focus and regulate emotions. Guided imagery, for example, can activate the parasympathetic nervous system, helping the body move out of fight-or-flight.
Research suggests that only a small percentage of people (around 2–3%) experience very limited mental imagery ability, meaning most people can visualise to some degree - even if they don’t realise it.
Why Visualisation Works (When Used Properly)
1. It Primes the Brain
Visualisation strengthens neural pathways associated with a task. When the moment arrives, the brain recognises the scenario and responds with greater efficiency and calm.
From a coaching perspective, this reduces cognitive load - people aren’t starting from zero under pressure.
2. It Builds Psychological Safety
At Moco, we often work with leaders and teams under sustained pressure - growth phases, restructures, return-to-work after illness or new parental responsibilities.
Visualisation helps people feel more prepared, which increases confidence and reduces avoidance. Confidence doesn’t come from pretending things will be easy - it comes from rehearsing reality.
3. It Supports Behaviour Change
Visualisation makes future actions feel familiar. When behaviours feel familiar, people are more likely to follow through - whether that’s having a difficult conversation, returning to work after treatment or stepping into a new leadership role.
Why People Are Quick to Dismiss Visualisation
Despite the evidence, visualisation still attracts scepticism - and not without reason.
It’s Often Oversold
Visualisation is sometimes framed as a shortcut: “Just imagine it and it will happen.” This understandably creates resistance. At Moco Coaching, we’re clear - visualisation supports action, it doesn’t replace it.
It Can Look Abstract
In fast-paced business environments, leaders often want tangible tools. Visualisation can feel intangible unless it’s tied to clear outcomes, behaviours and next steps.
This is why we always integrate it into structured coaching conversations - not as a stand-alone exercise.
Not Everyone Visualises the Same Way
Some people visualise vividly; others experience imagery more subtly - through feelings, words or sensations. When people expect a “movie-like” experience and don’t get one, they often assume it doesn’t work for them.
The Moco Coaching Perspective
At Moco Coaching, we don’t treat visualisation as a motivational trick. We use it as a practical thinking tool - especially for people navigating complexity, pressure and transition.
We often work with:
Leaders managing growing teams and increased responsibility
New parents returning to work
People returning after cancer treatment or long-term illness
Teams under strain due to change, investment or performance demands
In these contexts, visualisation helps people:
Clarify expectations before stepping into demanding roles
Rehearse boundaries and conversations
Reduce anxiety around uncertainty
Align intention with behaviour
Crucially, visualisation is always paired with reflection, planning and action. It’s not about imagining success - it’s about preparing for reality.
In Summary
Visualisation is a well-researched mental rehearsal technique used across sport, business and wellbeing. It works by activating the brain’s planning and emotional systems, increasing familiarity, confidence and readiness for action.
It’s often dismissed because it’s misunderstood - either oversold as magical thinking or under-explained as vague imagination.
At Moco Coaching, we see visualisation as a grounded, evidence-based tool that supports people to think clearly, act deliberately and perform sustainably - especially when life and work are demanding.