Self-Care: Vision Boards

What Is a Vision Board?

A vision board is a tool that can help us to visualize a dream that we hope to realize. It can help us to be more positive and motivated to achieve our vision for the future. I’ve created a little one here that uses recent photos that make me feel positive about my journey to better health.

Vision boards are often created by physically cutting out illustrations and text from magazines or books. Kits to create vision boards can be found on commercial websites like Amazon and Etsy. But it might be more fun to make yours from found materials and personal images that are important to you.

My first exposure to this type of board was actually in knitwear pattern design. Magazine publishers create “mood boards” which they send out to inspire designers to design beautiful patterns that fit their envisioned theme. Mood boards make the creative process more focused and more fun! They are similar to vision boards, though a mood board is more often used as a business tool to keep creatives on the same page. Both types of boards inspire their users to transform a goal into future reality.

Do vision boards work for weight loss or maintenance? There some disagreement on this, but I think it’s worth a try! Quite a few diet and wellness websites promote the use of vision boards, including WeightWatchers. The WW website explains the value of vision boards.

“…vision boarding should begin with visualization, or creating a mental picture of any given outcome. Setting goals around behaviors you have control over is vital to a successful vision board process, according to Dr. Ryan Niemiec, PsyD, author of the bestselling The Power of Character Strengths and education director of the VIA Institute on Character. For instance, if you have your eye on running a 5K race, setting a target such as ‘train every day and complete a 5K’ is more likely to be successful than an outcome-focused goal such as ‘complete a 5K in under 35 minutes,’ Dr. Niemiec says.

While you could simply keep the image of your goal in the back of your mind, visualizing via actual pictures on a vision board makes that goal more concrete, says Dr. Lisa Burton, PhD, assistant professor for counseling at Marshall University in Huntington, WV” (1).

TOPS Club, a 75 year old weight loss non-profit, also recommends vision boards:

“Selecting images, words and items that reflect what we see as our mission, goals, commitment, attitude and purpose, help [sic] us map the path we take and prepare us to see and handle roadblocks that may arise. Post your vision board where you will see it daily. Do not hesitate as you progress to modify it as needed. This is how you see your best self” (2).

Although I have not tried the diet medication Alli, I have found that they have a helpful website. Their article on weight loss vision boards might provide additional insight into this useful self-care practice:

“A vision board is a concrete way to help you visualize your way to success. And while a healthy diet and proper exercise habits are the most important factors when it comes to weight loss, visualization has some promising research behind it…While researchers aren’t quite sure how visualization directly helps our bodies and brains create a desired outcome, they do know it helps. Using a vision board to help increase positive visualization during your weight loss journey may be the slight push you need to make it farther on your journey than you ever have before!” (3).

How to Make a Vision Board

Before you construct your board, take time to reflect on your goals. In my sample above, my overarching goal was improved health. Then I thought about the things in my life that help me to achieve improved health. I found photos on my phone that represent exercise, healthy food, self-care, and family. Your board may be very different – include the ideas that are part of your vision. Will you create a physical or virtual vision board?

To make a physical vision board, you will need a cork board or poster board. Depending upon your choice, have glue, tape, or push pins available to attach the cut outs you’ll be using. Scissors and magazines, printer, or photos that fit your theme will round out your supply list. Any other little decorative pieces you have on hand, like stickers, or scrapbooking supplies such as ribbons, glitter, or sequins will add a fun touch. It’s also helpful to have music that puts you in a creative mood playing (4) as you go through the process of planning and building your vision board.

Interested in making a virtual vision board instead? Try putting your ideas in Pinterest, or use a collage app. I used the free version of Canva for my vision board above and chose a photo collage template. After adding my photos and editing the text, I edited the image with the Pixlromatic app to add a soft, dreamy feel to my vision board.

After you’ve created your board, look at it and envision the progress you will be making to achieve your goal. Be sure to revisit your board often. Put your board where you will see it and check in with your goals (5). Remember you can always make new, updated boards as your goals evolve.

Will you construct a vision board to celebrate your accomplishments and motivate you to achieve your future plans? Please share any ideas you have for this project in the comments below. This is yet another tool to help us maintain our healthy weight.

(1). https://www.weightwatchers.com/us/blog/health/vision-board

(2). https://blogs.tops.org/monday-moment-of-truth/how-to-make-a-vision-board/

(3). https://www.myalli.com/amp/using-visualization-for-weight-loss.html

(4). The Complete Guide to Self Care by Kiki Ely (c) 2020.

(5). https://www.womenshealthmag.com/life/a35337269/how-to-make-a-vision-board/