# How to Use the Magic of Mental Contrasting to Achieve Your Goals That new-goal feeling…It’s pretty good, right? You're pumped, ready to dive in, and then, reality sinks in: ⚠️ The single goal you set is actually, like, five goals ⚠️ Every time you start, you get side-tracked by the last goal you set ⚠️ …When are you going to have time to do this, anyway? **Motivation wanes,** triggering a negative feedback loop that prevents you from picking yourself up and trying again. Eventually, you find yourself with yet another half-baked project weighing on your conscience - and maybe even the depressing wish that you never tried in the first place. There is a better way with mental contrasting, a scientifically backed visualization technique that is proven to boost your chances of success when setting goals. Mental contrasting ensures that your goals aren't just castles in the sky, but attainable milestones grounded in your actual situation. Whether you're eyeing a promotion, aiming to master a new skill, or just looking to make your daily to-do list more achievable, mental contrasting can help bridge the gap between **where you are right now** and **where you want to be.** Keep reading to find out how. ## **What Is Mental Contrasting?** Mental contrasting is a type of visualization technique that can help you achieve your goals by combining **positive visualization** with **practical evaluation.** Mental contrasting can help you to avoid setting unrealistic goals and boost your motivation to overcome challenges. Let's say your goal is to become a skilled guitarist. In the first step of mental contrasting, you can close your eyes and imagine yourself on stage, playing your favorite songs, feeling the applause from an excited audience, and experiencing the thrill of musical accomplishment. After this, you move on to the second step, which is contrasting. You open your eyes and take an honest look at your current situation. Maybe you realize that you haven't been practicing consistently, and there's a lack of structured learning. Recognizing these challenges is like tuning into the reality that some work must be done. In simple terms, mental contrasting combines positive visualization with a practical look at the challenges, helping you set realistic goals and boost your motivation to overcome personal obstacles. ### **Why Does Mental Contrasting Work?** Mental contrasting works by harnessing the motivational power of positive visualization and coupling it with a realistic acknowledgment of obstacles. When paired with the [strategic implementation intentions](/content/blog/implementation-intentions/index.html), the technique is known as Mental Contrasting with Implementation Intentions (“MCII”). MCII is highly effective in transforming your goals into reality. It's not just wishful thinking; it's a practical roadmap that empowers you to navigate challenges and triumphantly reach your aspirations. **The science backs this up:** [A study from a 2021](https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.565202/full) Social Psychology Bulletin delved into the effectiveness of MCII, proving that it is indeed a potent strategy for goal attainment. ¹ In line with results from previous studies, the research highlighted the positive impact of mental contrasting with implementation intentions on enhancing goal pursuit and achieving desired outcomes. Setting the intention to accomplish a goal alone isn't always enough to boost your chances of success. **You need a plan.** The most effective plan specifies exactly _when_, _where_, and _how_ your actions will lead to goal achievement - and this is where implementation intentions come into play. Implementation intentions bridge the gap between intention and action. They're like a detailed script for your journey, guiding you on what to do when faced with specific situations. So, the next time you set a goal, consider employing mental contrasting with implementation intentions as a powerful combination to enhance your path to success. ### **Visualization As A Technique for Changing Behavior** There are various methods to plan and achieve your goals such as goal setting, autonomous planning, and solution-focused planning. [However, two scientific studies](https://journals.sagepub.com/doi/10.1177/01430343211000399) have shown that careful planning alone may not be enough to secure your chances of success. ² Visualization techniques (including mental contrasting) can support behavioral changes. Visualization typically involves creating a vivid mental image of yourself achieving a desired outcome. You imagine the benefits of reaching your goal and think about potential roadblocks. **If this sounds a lot like daydreaming to you,** you are probably underestimating the power of an image to promote goal-directed behavior. Creating a sustained mental image is actually quite challenging - it’s the equivalent of cognitive workout. Visualization works by activating the brain in a way that simulates the actual experience of achieving a goal. When you vividly picture yourself successfully completing a task or overcoming a challenge, the brain engages similar neural pathways as it would during the real accomplishment. **Isn’t this _amazing_?** This mental rehearsal not only strengthens the neural connections associated with the desired behavior, but also boosts motivation and self-confidence. Mental contrasting is just one of many visualization techniques that work in this way, including guided imagery and hypnosis. Both guided imagery and hypnosis leverage the power of mental imagery to influence thoughts, emotions, and, ultimately, behavior. Visualization techniques are a powerful tool to incorporate into your goal-setting and [behavior-change efforts](/content/blog/be-productive-with-less-effort/index.html) that can significantly contribute to achieving positive and lasting outcomes. ## **The Benefits of Mental Contrasting** Mental contrasting is a game-changer for achieving your goals. By vividly envisioning your desired future situation and acknowledging potential obstacles, it transforms mere aspirations into actionable plans. This dual process strengthens your commitment and ignites a powerful motivational drive. The contrasting of future possibilities allows for a more nuanced understanding of one's aspirations and challenges. Unlike traditional goal-setting, mental contrasting propels you to confront challenges head-on, fostering a proactive mindset that enhances your chances of success. But there’s more to mental contrasting than just goal setting. Here are some of the most notable benefits of visualization and mental contrasting. - **Re-frames reality in terms of your goal:** [A pair of studies](https://www.sciencedirect.com/science/article/abs/pii/S0022103113000632) by Andreas Kappes and team, mental contrasting emerged as a game-changer in goal pursuit. ³ In line with results from previous studies, when different types of people used it and believed strongly in their success, it made them see the challenges as obstacles to overcome. - **Regulates anxiety and reduces stress:** Mental contrasting isn't just about envisioning positive outcomes; it also has a powerful impact when applied to negative scenarios. In two positive psychology [experiments](https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.01596/full) led by Gunnar Brodersen and Gabriele Oettingen, participants were asked to mentally contrast a negative future situation, like a potential bacterial epidemic or a personal negative event, with a positive present reality. ⁴ - **Improves self-awareness:** Mental contrasting acts as a mirror, reflecting a deeper understanding of yourself and your aspirations. - **Builds a resilient, adaptable mindset:** Mental contrasting is a resilience-building exercise in disguise. ## **Alternatives to Mental Contrasting for Setting and Achieving Goals** There are many different methods out there that claim to be the single most effective way to achieve your goals. The truth is that different methods work better for different people. Here are a couple of alternative goal-setting methods to mental contrasting, including pros and cons: ### **Mental Contrasting Vs. Planning** Research suggests that the efficacy of mental contrasting can surpass that of planning alone. While planning provides a structured roadmap, mental contrasting adds a layer of motivation by addressing challenges and boosting commitment. While planning is valuable, combining it with mental contrasting could offer a more comprehensive and emotionally resonant strategy for effective goal pursuit. Here’s what you’re missing from planning instead of using mental contrasting to achieve your goals. - **Lack of Personal Connection:** Relying solely on planning has a significant drawback. It may not consider personal values and desires deeply. - **Difficulty in Adversity:** Relying solely on planning can have its downsides, especially during challenging times. - **Limited Adaptability:** Along the same line, relying solely on planning can limit your ability to adapt to changing circumstances. ### **Mental Contrasting Vs. Positive Thinking** The power of positive thinking has a strong hold on Western culture and individualist cultures. While positive thinking may give you the confidence to pursue your dreams, it overlooks essential elements of planning, realistic assessment, and strategic approaches. **Manifestation:** Manifestation is a popular concept that revolves around the idea of positive thinking. **Affirmations:** Affirmations are statements that are repeated to reinforce a positive mindset or belief. **Vision Board Creation:** Another popular positive thinking technique involves the creation of a vision board. No matter which positive thinking method you choose, they all have some drawbacks. Understanding these limitations is essential for a more balanced approach to personal development. ## **How to Achieve Your Goals Using Mental Contrasting** Achieving your goals demands a strategic and intentional approach, and mental contrasting provides a robust framework to guide your path. Let's explore each step, accompanied by reflective questions to get to work on your own reasonable goals and examples to enhance clarity: ### **Step 1: Define Your Outcome** Begin by precisely defining what you wish to achieve with mental contrasting. You’ll need to differentiate between _goals_ and _outcomes_ here. ### **Step 2: Envision Success** Once your goals are clearly defined, immerse yourself in the positive-future visualization of success. ### **Step 3: Identify Obstacles** Anticipate potential obstacles that may stand in the way of your goals. ### **Step 4: Connect Obstacles to Actions** Once you've identified obstacles, connect them to actionable steps. ### **Step 5: Implement with Intentions** Now that you have a plan in place, it's time to execute it with precision using implementation intentions. ## **Sources** 1. Wang, G., Wang, Y., & Gai, X. (2021). A meta-analysis of the effects of mental contrasting with implementation intentions on goal attainment. Frontiers in Psychology, 12, 565202. 2. Abdulla, A., & Woods, R. (2021). Comparing mental contrasting with implementation intentions against solution-focused and autonomous planning. School Psychology International, 42(4), 398-421. [https://doi.org/10.1177/01430343211000399](https://doi.org/10.1177/01430343211000399). 3. Kappes, Andreas, Mike Wendt, Tilman Reinelt, and Gabriele Oettingen. “Mental Contrasting Changes the Meaning of Reality.” Journal of Experimental Social Psychology 49, no. 5 (September 1, 2013): 797–810. https://doi.org/10.1016/j.jesp.2013.03.010. 4. Brodersen, G., & Oettingen, G. (2017). Mental contrasting of a negative future with a positive reality regulates state anxiety. Frontiers in Psychology, 8, 1596.