You may not know that there’s a lot of science to support the effectiveness of vision boards in helping you achieve your goals. Neuroscientist Tara Swart, for example, has explained the different ways that vision boards can benefit the brain and help create behavioural change.

The first way that vision boards work is through a process called "value-tagging." When you look at images on a vision board, this primes your brain to grasp opportunities that may otherwise have gone unnoticed. In this process, the brain imprints important things onto your subconscious and filters out unnecessary information. As Swart has explained, “The brain assigns a higher value to images than written words on a to-do list, and the more you look at those images, the more those images move up in importance.”

Vision boards also work because of the proven and powerful benefits of visualisation, which professional athletes have been tapping into for decades. What we know from countless studies is that the brain sees little difference between something happening and a strongly imagined vision of it. When you imagine you already have the things and experiences on your vision board, your brain begins to believe that it’s true, and you experience the positivity associated with these things, which makes you more likely to take the actions you need to make it your reality.

The other important way that vision boards have a positive effect on your brain is through repetition. If you make sure that you look at your vision board regularly (ideally twice a day) and think about your goals, you become more willing to take action toward achieving those goals. Swart explains that one key reason for this is that usually when you try something new, the brain activates the stress response and releases cortisol and adrenaline because new things are scary to the brain. However, when you repeatedly look at images that are related to your goals, the brain no longer sees them as new, which means you’re more able to take action and embrace opportunities.

Now that you’re a little more familiar with the neuroscience and reasons behind creating a vision board, we wanted to give you some more guidance and practical tips for how you can create your own if you’ve never made one before (or if you’re looking for fresh ideas). Here’s a simple 6-step process you can follow:

Step 1: Create Time and Space to Build Your Vision Board

One of the most common challenges that hold many women back is not having the time and space to even consider what they want for their lives. The struggle is real. Most of us have so many different things we’re juggling at any given time that the thought of having time to reflect and create a vision board can seem like a pipe dream.

So how do you create the space when you’re already feeling time-poor and overstretched?

As with most profound changes that happen in life, you start with the smallest of steps. Where can you find a few hours to yourself in the next month to dedicate to yourself and create your vision board? Take a moment to look at your calendar for the next four weeks, see where there could be some space, and schedule it in. If you need to ask for help or hire a babysitter to give yourself that time, go ahead and make it a priority. Getting clear on what you most want for your life and creating a vision for that is some of the most powerful work you can do, so it’s worth it.

Step 2: Get Your Materials Ready

It’s time to get what you need to make your board. This could be a piece of A4 paper, a massive piece of cardboard, an art journal, a pin board, a canvas—whatever works for you. You’ll also need something you can source your images from—this could be a stack of magazines, images you’ve printed out from the internet, or even some of your own photos. And, of course, you’ll need scissors and glue, or pins.

If this hands-on creative approach doesn’t feel enjoyable and you prefer to do things digitally, then you can absolutely use online tools like Pinterest or Canva to create a digital vision board instead. The thing to keep in mind is that one of the powerful benefits that vision boards have on your brain comes through you seeing these images frequently, so even if you create it digitally, it’s worth printing it out and putting it somewhere that you can see it often.

Step 3: Set Your Intention and Create an Inspiring and Reflective Mood

You might like to pop on your favourite music, put some essential oils in a diffuser, burn some incense, light a candle, or do anything else that will create an inspiring mood. This is about knowing yourself and knowing what type of environment will feel uplifting and get you in the creative spirit.

Step 4: Spend Some Time Journaling or Reflecting on What You Want

Take some time to think about your vision. What would you want most if you gave yourself permission?

Write down the things that are most important to you in your life and write freely about the things you would like to have in your life.

Think about your family life, friends, work, creativity, spirituality, community, well-being, relaxation, finances, hobbies, home life, vacations, charity, activism, romantic life, and social life. What would it all look like?

Step 5: Start Building Your Board

Don’t overthink it. Notice what images, people, words, colours, and quotes you’re drawn to, cut them out, and arrange them in a way that feels visually beautiful and meaningful to you. You might like to group them into themes that reflect different areas of your life. Many women in our Women Rising community find it useful to create two separate vision boards—one for their personal life and one for their professional life. It’s really up to you.

Step 6: Place Your Vision Board Somewhere You’ll See It

It’s important to place your vision board somewhere you’ll see it often (ideally twice a day or more frequently) so that your brain can experience the positive benefits and you’re reminded of the clear vision you hold for your life.