Visualize Your Future: Narrative Therapy Techniques for Achieving Your Goals
by Christine Ellwood, Registered Social Worker and Narrative Therapist (Once Upon A Time Therapy, Ontario, Canada)
In today’s world, setting goals and achieving them can feel paralyzing. There is a powerful way to work through this using narrative therapy. By visualizing what you want for your future and re-authoring your narrative, you can capture the transformative power within your stories to accomplish your goals.
What is Narrative Therapy?
Narrative therapy is a collaborative and non-pathologizing approach to counselling that looks at the stories we create about our lives. Developed by Michael White and David Epston, this therapeutic model posits that our narratives (or stories) shape our identities and experiences. By re-examining and reshaping these stories, we can cultivate positive change and growth.
The Power of Visualization
Visualization is a key technique in narrative therapy that involves creating vivid mental images of your desired future. This practice can help clarify your goals, enhance motivation, and provide a sense of direction. Here’s how you can use visualization as part of your narrative therapy journey to achieve your goals.
Step 1: Identify Your Current Narrative
Before you are able to visualize your future, it’s important to understand your current narrative. Reflect on the stories you tell yourself about who you are, your abilities, and your potential. Do you find these stories empowering or limiting? Write them down and consider how they influence your behavior and emotions.
Exercise: Journaling Your Current Story
Spend some time journaling about your current life narrative. Focus on areas where you feel stuck or dissatisfied. Identify any recurring themes or patterns that might be holding you back.
Step 2: Define Your Goals
At the heart of effective visualization are clear, specific goals. Ask yourself what you want to achieve. Your goals should be S.M.A.R.T., so Specific, Measurable, Achievable, Relevant, and Time-bound. Write your goals down and be as detailed as possible.
Exercise: Goal Setting
List your top three goals. For each goal, write down why it’s important to you, what achieving it would look like, and the steps you need to take.
Step 3: Create a Vision Board
A vision board is a tangible image of your goals. It serves as a visual reminder of what you’re working toward and helps keep you motivated. Collect images, quotes, and symbols that represent your desired future and arrange them on a board.
Exercise: Making a Vision Board
Gather magazines, print out pictures from the internet, and find other items that represent your goals. Spend some time creating your vision board and place it somewhere you’ll see it every day.
Step 4: Visualization Practice
Practice visualization daily. Find a quiet space away from disruptions, close your eyes, and imagine your desired future in detail. Using all your senses: What do you see, hear, smell, taste, and feel? Envision yourself accomplished your goals and experiencing the positive emotions that align with those achievements.
Exercise: Guided Visualization
A guided visualization audio may help you to focus. Think of your future in the present tense, as if it’s already happening. For example, “I am thriving in my new career, feeling fulfilled and successful.”
Step 5: Re-authoring Your Narrative
As you continue to visualize your future, begin re-authoring your narrative to align with your goals. This involves shifting from a problem-saturated story to one that spotlights your strengths, resources, and potential.
Exercise: Rewriting Your Story
Write a new story about your life that includes your goals and the steps you’re taking to achieve them. Focus on your strengths, resilience, and the support systems you have in place. Read this new narrative regularly to reinforce it.
Step 6: Taking Action
Visualization and re-authoring can be powerful, but they require action. It’s helpful to break your goals down into manageable steps and take consistent forward action towards achieving them. Be sure to celebrate the small victories along the way. This will keep you motivated. Be your cheerleader!
Exercise: Action Planning
Create a plan of action for each of your goals. Identify the first step you need to take and set a deadline. Continue to break down each goal into smaller tasks and track your progress. Even the smallest step is considered progress! Seeing the goals broken down into manageable pieces makes achievement less overwhelming.
Summary
Visualization and narrative therapy techniques offer a holistic approach to achieving your goals. By understanding your current narrative, defining clear goals, creating a vision board, practicing visualization, re-authoring your story, and taking actionable steps, you can transform your aspirations into reality.
Remember … the stories we tell ourselves are powerful. By crafting a positive, goal-oriented narrative and visualizing your future, you can unlock your potential to create the life you desire. The sky is the limit!
If you’re interested in exploring these techniques further, consider working with a narrative therapist who can guide you through the process. Together, you can embark on a journey of self-discovery and achievement, rewriting your story one chapter at a time.
To find a narrative therapist in your region, visit the Psychology Today website.
Feel free to share your experiences and insights in the comments below.
