Visualize Your Future: Turn Your Dreams Into Realities!

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

visualize your future

Whether you're seeking business success, enhanced family life, better health, or anything else, visualize your future to make it happen!

To meet your targets, you must commit physically, mentally, and emotionally.

From better work/life balance to healthier eating, improved fitness, and everything in between, visualizing your future can help you get there!

The power of positive thinking is more effective than you may think when it comes to achieving success.

Visualize what you want your future to look like and have positive thoughts about making it happen.

Just about anything is possible with the right mindset, attitude, and determination.

If your goals don't seem possible, there could be an outside-the-box solution that gets you on track to achieving the future you desire.

With a strong will, there's usually a way to accomplish just about anything you set your mind to.

Know that hard work is often part of success stories, so be willing to put in the time and energy needed to reach your goals!

Use the tips below to visualize your future for better health, success, and overall well-being!

When you have big goals, you need the right tools to achieve those goals. Here's how to ‘sharpen your ax.'

25 Ways to Visualize Your Future

Use the following tips to visualize your future and help you achieve the happy, healthy life you long for.

With the right tools in place, reaching your goals could be easier than you think!

1. Set Goals

To visualize your future, set attainable goals. Even if you don't think they are attainable, establish your desired long-term goals anyway.

Picture what your life would be like after achieving them.

Examples of health, lifestyle, finance, career, personal, or relationship goals you might consider for yourself include:

Health Goals: maintain healthy body weight, achieve normal blood pressure and cholesterol levels, have balanced hormones, eliminate nutrient deficiencies, and improve your mood and mindset (reduce mental health challenges).

Lifestyle Goals: exercise daily, eat at least three servings of vegetables every day, sleep at least 7 hours each night, keep stress levels low, find active hobbies, limit or avoid alcohol, and don't smoke.

Finance/Career Goals: make a targeted amount of money each year, find a job that you love, get a promotion, start your own business, work flexible hours, or achieve a better work/life balance.

Relationship Goals: get married or improve your marriage, spend more time with your family, and develop and maintain close friendships.

Personal Goals: be more patient, stay organized, learn new skills, complete continuing education for your job, get healthier, try new adventures, spend more time outdoors, find active hobbies, or take yearly vacations.

2. Think Positive Thoughts

Focusing on positive thoughts offers a variety of benefits as you visualize your future.

Thinking positively is the best way to improve your mood and stay motivated about the future.

There are positive things in just about any situation you encounter.

For example, you may not get the job or promotion you wanted, but you now have more time to spend with your kids, spouse, and other family members.

You might not have enough money to buy the car or house you want right now, but at least you are healthy, have enough food to eat, and have strong interpersonal relationships.

If you're not where you want to be in life, visualizing your future with a positive attitude in place can help you get there!

Stay positive when interacting with friends, family, and coworkers. Reduce or eliminate complaining, anger, gossip, and talking bad about life situations or other people.

Instead, think and talk about positive aspects of your life, be kind to others, and compliment other people as they achieve success.

3. Be Grateful

Chances are, not all aspects of your life are perfect, but you likely still have many things to be grateful for.

Think about those things when visualizing your future, so you don't lose sight of the blessings you currently have in your life.

Appreciate the good things you have going on right now to avoid regrets later in life.

Things you might be grateful for include your health, marriage, kids, parents, career, house, finances, hobbies, best friends, and more!

4. Have Love and Passion

To visualize your future, focus on things you love and are passionate about.

This might be as simple as maintaining a strong marriage, being spiritual, eating healthy foods, and exercising daily.

You might volunteer, spend time outdoors, cook, travel, paint, craft, start a business, or adopt active hobbies you enjoy.

Find things you enjoy and make time in your life for them!

If you aren't able to accomplish all of the things that you're passionate about now, visualize yourself completing set goals in the future.

Get in the mindset that you CAN achieve what you put your mind to!

5. Don't Compare Yourself to Others

Comparing yourself to other people doesn't do much good when you visualize your future, though it can help you set goals for yourself.

There could always be people with traits or lifestyles you wish you had.

Rather than comparing yourself to other people, look for traits or lifestyle habits you'd like to adopt for yourself and visualize yourself achieving such goals.

You might ask others how they achieved success, whether it's healthy eating, losing weight, staying fit, having a successful career or happy marriage, or being an exceptional parent.

Use their advice to help you reach future goals!

6. Challenge Yourself

What better way to visualize your future and achieve goals than by accomplishing things outside of your comfort zone!

Whether it's applying for a new job, volunteering, speaking at a work event, starting your own business, training for a marathon, or adopting a child, try something new that challenges you and you feel passionate about.

Achieving future goals might mean pushing yourself beyond your comfort level, but the rewards you can reap by doing so are often invaluable!

You may surprise yourself at what you're capable of accomplishing with the right mindset in place.

Even if you fail, at least you gave it a try with no regrets!

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7. Get in Touch with Your Spirituality

Being spiritual offers a variety of benefits for your quality of life.

Studies show that spirituality and healthy behaviors can improve psychological well-being.

Connect with other people who are spiritual and spend some time daily in prayer to get in touch with your spiritual side.

Recruit family and friends to join you in this journey!

8. Focus on the Details

To properly visualize your future, focus on the details, however small they may be!

For example, don't just picture yourself with a better job, a fitter body, and healthier family relationships.

Envision what it will take to get you from where you are to where you'd like to be.

For example, you might need to take classes to obtain the job qualifications needed for a promotion or get counseling for marriage challenges.

Focus on small details and make a plan to help you reach the end target.

Write down detailed, step-by-step goals in a journal to help you achieve the future you have been visualizing!

9. Take Baby Steps

Just as you wouldn't attempt to finish a marathon without properly training for it, the same holds true for achieving larger goals.

Take baby steps when attempting life dramatic changes so you don't feel overwhelmed.

For example, if you're not used to exercising daily, begin working out just 15-20 minutes per day and work your way up to 30, 45, or even 60 minutes of exercise most days of the week depending on your goals, schedule, and lifestyle.

Don't try to eat completely clean if you're used to consuming not-so-healthy foods. Make simple dietary changes, a little bit at a time, until you reach your end goals.

The same theme holds true for losing weight. Aim to drop just 1-2 pounds per week, rather than attempting rapid weight loss.

In fact, the Centers for Disease Control and Prevention (CDC) says that slower rates of weight loss are more effective for long-lasting healthy weight management.

10. Try Meditation

When you visualize your future, try doing so while you meditate.

Focus on specific thoughts when you're alone in a quiet place. Without distractions, you can really key in on the details of what you'd like your future to entail.

You might visualize your future at night before you fall asleep, during exercise, when taking your dog for a walk, or while resting quietly in a comfortable room or outside on a sunny day.

To get a better night's rest, try guided sleep meditation before you head to bed.

Doing so helps clear your mind and reduce the stresses of the day.

As you lie down in bed, clear your mind of stressful thoughts and focus on relaxing and breathing. You might consider a guided sleep meditation app to assist you!

11. Put Future Plans and Goals in Writing

After you mentally visualize your future, it's important to put your goals in writing.

Set a schedule, make to-do lists, and develop timelines of when you'd like to accomplish set goals.

Some of the most organized, highly successful people make and use to-do lists!

Check goals off of your list as you accomplish them and set new ones until you reach the future you have visualized for yourself and your family.

Consider using an hourly, daily, weekly, or monthly planner to stay organized, meet deadlines, and not miss birthdays, anniversaries, social events, or kids' activities.

12. Develop a Regular Routine

Having a regular routine, and sticking with it, often makes achieving visualized goals a reality!

Effective routines often include a regular bedtime (allow yourself at least 7 hours of uninterrupted sleep each night), regular mealtimes, and a set exercise schedule.

For example, you might work out each morning right after you wake up and have a light meal.

Set regular hours for work, being with your family, spending time outdoors, and taking time to yourself to relax and unwind.

While every day doesn't need to be exactly like the previous day, have structure and routine in place as much as possible.

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13. Be Honest/Have Integrity

Having integrity (doing what's right) and being honest should be a part of visualizing your future.

Do the right thing even when no one is watching and set a good example for your family and friends.

You'll feel better about yourself and your future, as there's truth to the saying “you reap what you sew.”

Having integrity allows you to excel at relationships with other people, your job, and just about anything you put your mind to!

It can give you a sense of self-worth, improving your overall well-being and expectations about the future.

14. Give Back to Your Community

Volunteer your time, donate things you no longer need or want, sponsor a youth sports team, or give money to a good cause when you visualize your future.

You might collect gifts for kids or single moms in need during the holiday season or start a non-profit ministry.

You can reap numerous benefits by helping people in your community.

Doing so improves the well-being of yourself and those around you.

It enhances your life's purpose, sets a good example for your kids, and makes the area you live a better place to be!

15. Bless Other People

Blessing other people allows you to feel good in return.

Ways to bless friends, family members, or even strangers around you include preparing meals for those going through difficult life challenges, donating your time or money, volunteering with kids at school, or paying for a stranger's meal at a restaurant.

Offer to babysit for friends or family members, spend time vising elderly people, offer to grocery shop for them, or take friends or family members out for dinner — your treat!

16. Recruit Family and Friends to Join You

What better way to move toward future goals than to do so with the ones you love by your side.

Recruit your spouse and kids to join you in a journey toward improved health, more happiness, and fulfilling, improved quality of life.

Work together as a team to achieve health, fitness, mental health, and other goals you set for yourself and your family.

Reap the rewards of success together too!

17. Achieve a Healthy Weight

Achieving or maintaining a healthy weight is one of the best things you can do for your physical and mental health.

Achieving an ideal weight isn't always as simple as it may seem, especially if you're a busy mom over 40, but it's entirely possible with the right tools in place!

The Fit Mother Project 30X (FM30X) program is a highly effective weight loss plan designed with the needs of busy moms over 40 in mind.

It offers custom meal plans, fat-burning workouts, health coaching support from medical experts, weight loss menus, social support for other fit moms, and much more.

Maintaining an ideal weight should be part of visualizing your future for several reasons.

It can boost your energy, mood, self-confidence, and overall quality of life.

It also reduces your risk of diabetes, cancer, high blood pressure, high cholesterol, heart attack, stroke, heart disease, and other debilitating conditions.

18. Accept Past Failures

Everyone fails from time to time, so if your life isn't where you want it to be or you've had past failures, don't give up!

Learn from your mistakes to make achieving future goals easier.

Know that it's OK to not meet every goal you set, especially not right away.

Simply try again or set attainable initial goals. Work your way up to accomplishing more challenging targets.

Visualize the future you desire and keep going. You can do it!

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19. Don't Get Down on Yourself

When you visualize your future, don't get down on yourself about where you're currently at in life.

Every busy parent faces struggles in their career, marriage, parenting style, health, friendships, mental health, and work/life balance from time to time.

You aren't perfect and neither is anyone else!

Forgive yourself for making mistakes along the way, as you're probably harder on yourself than you need to be.

Strive to be the best you can be and feel good about your effort!

Don't dwell on past mistakes. Keep moving forward in every aspect of life.

Ask for forgiveness from people you have wronged (if there are any) and do your best to make changes in your life to prevent future problems.

Many successful people fail multiple times before they achieve the successful life they visualize for themselves.

Don't give up on your goals!

Develop small, attainable goals initially. After you've achieved them move on to bigger, more challenging targets!

There's no one-size-fits-all end goal as every person is unique.

Make changes to your targets along the way if needed to ensure long-lasting success!

20. Research Past Success Stories

Whether you watch a video or read a book about someone who's accomplished the goals you visualize for yourself, find out how they did it!

Get insight regarding how to make your goals a reality based on other success stories.

Think about your favorite role model and research helpful tips using their advice!

Your role model could be a friend or family member, your boss, a co-worker, or even a famous person.

Choose role models who have integrity and other qualities you admire.

21. Don't Expect Perfection

Striving for perfection is common, but don't expect yourself to be perfect.

No parent, wife, friend, or co-worker is!

Have realistic expectations about your future. Accept imperfections and if you don't meet every goal along the way, it's OK!

Simply make changes to your plan as needed.

If one life path doesn't work out, alter it and keep moving forward! It often takes several failed attempts before many people achieve their end goals.

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22. Reward Yourself

It's difficult to fully enjoy life without rewarding yourself from time to time.

Find things that you truly love and allow yourself to indulge.

This could mean getting a pedicure or massage, having a weekly date night with your spouse at a nice restaurant, doing yoga, reading a good book, watching your favorite TV show, or spending time outdoors.

Take vacations periodically and schedule in time to simply relax.

Even indulging in small, sweet treats or a glass of wine from time to time is OK, as long as it fits into an overall nutritious meal plan.

Allow yourself rewards that don't interfere with your end goals, so you can experience enjoyment within a hectic or stressful schedule.

23. Ask for Advice

Don't visualize your future without asking for advice along the way (if you need it).

Talk with other busy moms who have accomplished the goals you have for yourself and ask how they become successful!

The internet is another source for advice on just about any obstacle you may face.

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You receive health, wellness, nutrition, and fitness advice from medical experts, which can help you achieve the goals you set for yourself as you visualize your future.

24. Enjoy Life to Its Fullest

While you may or may not achieve every goal that you set for yourself, at least not right away, it's important to enjoy life to its fullest every chance you get.

If you love spending time with family and friends, make time to do so!

Any form of exercise is beneficial for your health, so choose workouts you love doing!

Find active hobbies you enjoy, take time for yourself, and plan fun activities with friends and family to make your life and theirs worth living!

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25. Get or Stay Healthy

When you visualize your future, being healthy should be at the top of the list.

There are many ways to achieve or maintain optimal health, even if you're a busy mom over 40!

Drink More Water

If you're like busy moms, you may not be drinking enough water to prevent dehydration, fatigue, and unplanned weight gain.

Drink water often throughout the day (aim for at least 12 cups of fluids daily for women) and keep water with you at all times.

Drink water in place of soda, sweet tea, and other sugar-sweetened drinks.

Get Enough Sleep

Are you getting enough sleep?

If you're not sleeping at least 7 hours every night, you probably aren't.

Allow yourself at least this much time for uninterrupted sleep each night to maximize health, have energy, stay mentally alert, and reduce the risk of weight gain.

Set a regular bedtime and sleep in a cool, dark, quiet room.

Exercise Daily

Even if you have limited time for exercise due to a busy schedule, prioritize regular exercise in your everyday routine.

Even getting just 20-30 minutes of scheduled exercise, in addition to at least 45 minutes of activities of daily living that keep your body moving, is an excellent way to improve your overall health and quality of life.

Daily exercise helps you avoid unplanned weight gain, keeps your body lean, reduces the risk of chronic diseases, and enhances your mood.

For best results, choose cardiovascular workouts (jogging, swimming, cycling, rowing, using an elliptical machine, stair climbing, etc.) most days of the week, as well as strength-training workouts at least 2-3 times weekly.

Use the Perfect Plate Method

Using the perfect plate method helps ensure your body gets the nutrients it needs to maintain exceptional health.

  • Fill half of each plate of food with non-starchy vegetables (tomatoes, cucumbers, bell peppers, broccoli, cauliflower, mushrooms, tomatoes, asparagus, zucchini, etc.).
  • Fill one-fourth of your plate of food with chicken, turkey, fish, seafood, eggs, tofu, or other protein-rich foods.
  • Fill the other one-fourth of each plate of food with brown rice, wild rice, oatmeal, whole-grain pasta, quinoa, corn, peas, sweet potatoes, dried beans, lentils, or other legumes.
  • Add nutritious fat to each meal. Examples include olive oil, other plant-based oils, fatty fish (salmon, tuna, etc.), nuts, seeds, nut butter, and avocados.
  • Consume two servings of fruit and three servings of dairy foods (milk, plant milk, Greek yogurt, cottage cheese, plain kefir, protein shakes, etc.) every day if you can!

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Limit Alcohol

If you enjoy social drinking, you don't have to give up the habit you love entirely — unless you struggle with alcohol misuse.

However, it's important to limit or avoid alcohol as much as you can when you visualize your future.

Limit drinking occasions to once weekly if possible or avoid alcohol entirely to lower your risk of cancer and other chronic conditions.

You might find that once you give up alcohol, you don't miss it!

But don't feel bad about having a drink every now and then, especially if it's something you enjoy and look forward to.

Don't Smoke

If you struggle to quit smoking on your own, ask your doctor for help.

They could recommend smoking cessation programs, nicotine replacement therapy, cognitive behavioral therapy, medications, or other treatments that make quitting easier.

If you've tried to quit smoking in the past without success, don't give up!

It often takes multiple attempts to be able to quit smoking for good.

Get into the mindset of making health and wellness a top priority during this season of life, and that includes keeping toxins out of your body.

Focus on Your Mental Health

Your mental health is just as important as your physical health when it comes to your overall well-being and quality of life.

Depression, anxiety, substance abuse disorder, attention-deficit/hyperactivity disorder (ADHD), eating disorders, obsessive-compulsive disorder (OCD), ongoing stress, and other mental health struggles are common in men and women — especially among busy parents.

The good news is that treatment offers you the exceptional standard of living you visualized in your future.

Your doctor may suggest you try medications, support groups, therapy, or other solutions that help you overcome common mental health challenges and enjoy life to its fullest.

See a Doctor Regularly

Seeing a doctor regularly is important for your health for many reasons.

Attending annual physical exams allows your provider to detect breast cancer, cervical cancer, high cholesterol, high blood sugar, high blood pressure, or other chronic conditions before they cause serious problems for your health.

See a doctor if you experience new or unusual symptoms or have concerns about your health.

They offer preventive medicine treatments, such as vaccinations and medications, that reduce your risk of illnesses, injuries, or chronic diseases.

Take Time to Relax

Relaxation and stress reduction are crucial for your mental AND physical health for many reasons.

Schedule in time, even if it's just 30 minutes daily, to unwind and do something you enjoy.

Get a massage, take a hot bath, read, watch your favorite TV show, get a pedicure, have your hair done, or go for a walk outside.

Doing so can make a big difference in the way you feel and your quality of life!

Make Time to be Social

Spending time with family and friends is crucial for your well-being.

Make time in a busy schedule to be social with people you enjoy spending time with.

Doing so helps you avoid loneliness, which can take a serious toll on your mental health.

Join a mom’s group, make time for date nights with your spouse, plan fun family activities, and call or meet up with friends to stay in touch and maintain close relationships.

Erin Coleman
B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to visualize your future.

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Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team

 

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