Mentally rehearse to succeed
Imagine your actions to make behavior change easier.
Mental rehearsal means imagining yourself performing a behavior in detail, step by step. Even one or two sessions can make new behaviors and habits easier to build. This practice prepares you for real-life moments because imagining an action activates the same neural pathways as actually doing it. The Be-Do-Have model says reaching a goal starts with becoming the kind of person who can achieve it. That often takes new behaviors and habits. But not every behavior change is about identity. Some are simply about changing what you do.
Mental rehearsal is like a dress rehearsal in your mind so you’re ready to act with ease.
Let’s look at some examples.
👉 Identity: Imagine yourself acting in ways that match who you want to be. For example, if you want to be a healthy eater, picture yourself at a restaurant choosing fresh fruit over dessert, or water instead of a sugary drink. If you want to be a fit person, visualize taking the stairs instead of the elevator, or walking instead of driving short distances.
👉 Living your values: Imagine situations that reflect what you care about. If you value kindness, see yourself helping a colleague, listening to a friend, or sending a quick message to cheer someone up. If you value curiosity, visualize approaching situations with an open mind, asking questions, exploring different angles, and staying receptive to new ideas. This turns abstract values into concrete behavior and reminds you what you’re working toward.
👉 Handling rejection: Picture moments where you might face rejection, like asking someone out or going to a social event alone. Rehearse staying calm, confident, and composed no matter the outcome. Visualize learning from the interaction and moving forward without self-judgment. This practice reduces anxiety, builds resilience, and helps you act confidently when it matters.
👉 Dismantling bad habits: Imagine the situation where you’d normally repeat the habit, then picture choosing differently. If you want to reduce screen time, visualize putting your phone down and turning your attention elsewhere. This prepares you for the moment and makes new responses easier.
👉 Building good habits: Picture each step, including challenges and how you’ll handle them. If you want to exercise regularly, see yourself putting on workout clothes, finishing the workout, and feeling satisfied afterward. This makes the habit feel familiar, reinforces commitment, and boosts confidence.
👉 Reframing tough moments: Practice shifting perspective. Imagine a scenario that could trigger stress or self-doubt, and mentally walk through how you might reframe it. If you’re worried about making a mistake during a presentation, rehearse seeing it as a learning opportunity instead of a failure. Visualize staying calm, focusing on what you can improve, and moving forward with confidence.
To take it further, do a physical rehearsal. If you want to start flossing regularly, practice taking out the floss and holding it before brushing your teeth, even if you’re not flossing yet. This small step makes the action feel more natural and reinforces your intention to build the habit.
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Mental rehearsal bridges intention and action. By imagining yourself performing new behaviors, you prepare your mind to follow through. Even one session helps, and adding physical practice makes it easier still. Start small and see how mentally rehearsing your actions makes behavior change easier.
