Visualisation walk Copy

Topic time estimate: 5 Minutes

Visualisation works best when it includes:

  • the practice of how you will achieve your goal
  • envisions the obstacles along the way
  • is done regularly in short bursts

Our next resilience tool is the visualisation walk. It is a good motivation booster.

Allow yourself a few minutes right now and regularly on your way to work or as part of a team walking activity to create your visualisation ritual.


  1. Don’t sit down to write your to-do-list. Instead be on the move and walk whilst brainstorming your priorities that then link to your vision, goals and values.
  2. The more vividly you visualise your thoughts the better.
  3. Also, resilience is most needed when things are getting uncomfortable. So, what better tool to have at hand than visualisation walks. This allows you to reprogram your Reticular Activating System whilst getting the blood flowing and fresh air into your lungs.


Turn to page 6 in the workbook. Prepare yourself to go on a short, silent visualisation walk around the block.

Whilst walking calmly and quietly, ask yourself the following two questions:

How do I want to feel by the end of today?

What do I need to do to achieve this?


Upon return, reflect on your experience.

We invite you to share your experience with the EXCLerate community and / or read what others have to say about visualisation walks.

Don’t forget to complete the self-reflection notes in your workbook page 6 and upload it below to progress with your course.

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