What is visual goal setting?

Visual goal setting is a way of harnessing one's visual attention on a particular physical object or location as a method of enhancing goal pursuit. Andrew Huberman describes his own experience of using visual goal setting while running, where he focuses on a specific location during runs to help him stay motivated and run faster as he nears that location, essentially spotlighting it as a visual goal 1.

The concept extends to how we visualize challenges and how we set and meet goals. Visualizing a goal as though it's closer can make the challenge appear more tackleable, providing us with more energy to overcome the goal 2. For instance, focusing on the end point during physical activity can push us metaphorically across the finish line 3 4.

Some people employ vision boards or visual representations like post-it notes, which involves creating visual icons reflecting where they want to be, such as specific relationship or career goals. This strategy can be effective for identifying what one wants to accomplish but may not always translate into taking action toward those goals 5.

Focusing visual attention on a single point beyond one's immediate surroundings can prepare the brain and body for action by increasing systolic blood pressure and releasing a low amount of adrenaline, which together make us more likely to engage in goal-directed behavior 6.

Additionally, the process of visual goal setting encompasses visualizing not only success but also failure. Visualizing success can invigorate the initial stages of goal pursuit, whereas imagining potential failures or obstacles can provide sustained motivation to continue working towards a goal 7.

In summary, visual goal setting is about aligning one's attention, visualization, and physiological readiness towards achieving specific, meaningful goals. The effectiveness of this approach draws from our cognitive and visual systems' natural tendency to focus and act on significant, visualized objectives.