Mental rehearsal is the act of imagining and rehearsing future events in your head. There are two ways that you may make use of mental rehearsal: outcome rehearsal and process rehearsal. Outcome rehearsal involves picturing how things will be after you have achieved a certain goal. Process rehearsal involves imagining that steps between the start and the finish line. Mental rehearsal has helped people quit alcohol, reduce anxiety, and study for exams.
Mental rehearsal techniques improve motivation. However, the effects of visualisations are limited by an individual’s initial level of motivation. If you don’t care, mental rehearsal won’t get you there.