Visualization works because neurons in our brains interpret imagery as equivalent to a real-life action. When we visualize an act, the brain generates an impulse that tells our neurons to “perform” the movement. This creates a new neural pathway — clusters of cells in our brain that work together to create memories or learned behaviors — that primes our body to act in a way consistent to what we imagined.

There are two types of visualization: outcome visualization and process visualization.

Outcome visualization involves envisioning yourself achieving your goal. To do this, create a detailed mental image of the desired outcome using all of your senses.

For example, if your goal is to run your first marathon, visualize yourself crossing the finish line in the time you desire. What does it feel like to pass under the finishing banner, looking at your watch, the cool air on your overheated body? Who is there to greet you as you finish? Your family? Imagine the excitement, satisfaction, and thrill you will experience as you walk off the lactic acid and fall exhausted into their arms.

Process visualization involves envisioning each of the actions necessary to achieve the outcome you want. Focus on completing each of the steps you need to achieve your goal, but not on the overall goal itself.

Back to the marathon example: Before the race, visualize yourself running well — legs pumping like pistons, arms relaxed, breathing controlled. In your mind, break the course into sections and visualize how you will run each part, thinking about your pace, gait and split time. Imagine what it will feel like when you hit “the wall,” that point in the race where your body wants to stop, and more importantly, what you must do to break through it.

You can use the same principles to achieve any goal — create a vivid mental picture of yourself succeeding, envision what you must do during each step of the process and, like a runner pushing through “the wall,” use positive mental imagery to stay focused and motivated when you experience obstacles or setbacks.

Summing-up: It can be easy to get overwhelmed when your to-do list is long or a project is extra challenging. Keep the bigger picture in mind. Put an image that represents your goal—a family photo or a happy photo of your lab employees, for example—near your workspace. Visualizing your goal will help you stay focused.