What is Mental rehearsal of successful performance?
Mental rehearsal involves vividly imagining oneself performing the target behavior successfully, including sensory details, emotions, and the sequence of actions.
How it works
The brain’s motor and emotional circuits activate similarly during vivid imagination and actual performance. Process visualization (imagining the steps) is more effective than outcome visualization (imagining having succeeded). Pham and Taylor (1999) showed that students who mentally rehearsed studying performed better than those who only imagined getting a good grade.
Applied example
A person anxious about asking their boss for a raise mentally rehearses the conversation: walking in calmly, stating their case, responding to objections. The rehearsal builds confidence and reduces anxiety.
Why it matters
Mental rehearsal provides a zero-cost, private practice method that builds both skill and confidence, making it one of the most accessible behavior change techniques.
