Oprah, Katy Perry & Science Agree: The 8-Step Vision Board That Primes Your Brain for Success

Most people think vision boards are about wishful thinking—pinning pretty pictures to a corkboard and hoping the universe delivers. That belief is exactly backwards.

Neuroscience research reveals that vision boards work not through magical thinking, but through a brain mechanism called value tagging. When you repeatedly view images tied to your goals, your brain’s filtering system starts flagging related opportunities you’d otherwise miss entirely.

This guide walks through the eight steps to create a vision board (or what neuroscientist Dr. Tara Swart calls an “action board”) that actually primes your brain for success.

What Is a Vision Board?

A vision board is a visual representation of your goals, values, and intentions—also known as a dream board, life map, or action board. People typically create them at the start of a new year, before a major life transition, or when launching a new project.

Vision boards can be physical (poster board with magazine clippings, photos, and quotes) or digital (using design tools like Canva or dedicated apps).

Vision boards have been popularized by celebrities including Oprah Winfrey, Steve Harvey, Katy Perry, and Ellen DeGeneres. But the practice has solid scientific backing too.

According to neuroscientist Dr. Tara Swart^{1https://www.cnbc.com/2019/11/22/visualization-that-helps-executives-succeed-neuroscientist-tara-swart.html}, vision boards help people reach goals by priming the brain to recognize opportunities. As she explains: “Looking at images on a vision board primes the brain to grasp opportunities that may otherwise have gone unnoticed… a process called ‘value-tagging.'”

Whether your goals involve career advancement, stronger relationships, better health, or creative pursuits, a vision board can help you clarify your priorities and train your brain to notice relevant opportunities.

Do Vision Boards Actually Work? What the Science Says

Here’s where most vision board advice goes wrong: it focuses only on dreaming about outcomes.

Research by psychologist Gabriele Oettingen reveals a surprising finding—positive visualization alone can actually decrease motivation. When you vividly imagine achieving a goal, your brain experiences a premature sense of accomplishment. Blood pressure drops. Energy for action decreases.

The solution isn’t to abandon visualization. It’s to pair it with Mental Contrasting—visualizing both the desired outcome and the obstacles standing in your way.

Dr. Swart prefers calling them “action boards” for this reason: “I call them action boards, so people understand that it’s up to them to take action and seize opportunities, rather than creating a fantasy.”

The data supporting vision boards is compelling when action accompanies visualization:

• A TD Bank survey found that 82% of small business owners who used a vision board reported accomplishing more than half their goals
• Entrepreneurs who use vision boards are nearly twice as confident they’ll achieve their goals compared to those who don’t
• Research from Dominican University^{2https://www.dominican.edu}found that people who write down their goals are 42% more likely to achieve them

The key insight: vision boards work through selective attention, not magic. Your brain processes millions of data points daily and filters most of them out. By repeatedly viewing goal-related images, you’re programming your brain to filter in relevant information—like noticing a job posting, networking opportunity, or resource you would have scrolled past.

Benefits of Creating a Vision Board

Clarifies your focus. The process of selecting images forces you to evaluate what you actually want. Many people discover their stated goals differ from their real priorities.

Boosts motivation through specificity. Research on goal-setting^{3https://wol.iza.org/articles/goal-setting-and-worker-motivation/long}confirms that clear, specific goals increase motivation more than vague aspirations. A vision board makes abstract dreams concrete.

Supports mental rehearsal. Athletes have used visualization for decades. Studies show^{4https://www.cnbc.com/2018/02/01/nfl-star-richard-sherman-uses-visualization-to-create-success.html}that mental practice activates similar neural pathways as physical practice—one study found players who only visualized shooting free throws improved by 23%, nearly matching the 24% improvement of those who physically practiced.

Creates daily accountability. When your goals are visible every day, they’re harder to ignore. The board serves as a constant reminder of your commitments.

Helps you say no. With your priorities displayed visibly, it becomes easier to decline distractions that don’t align with your vision.

How to Create a Vision Board: 8 Steps

This process takes two to three hours from start to finish. You can create a board for the year ahead, a specific project, or a particular life area.

Step 1: Reflect on the Past Year

Before imagining forward, look backward. Grab a journal and find a quiet space.

Spend 10-15 minutes reflecting on these questions:

• What brought you energy and joy?
• What drained you?
• What do you wish you’d done more of? Less of?
• Did your daily activities align with your stated values?
• What are you most grateful for?

Note any patterns that emerge. These insights will inform what you want more (or less) of going forward.

Step 2: Imagine Forward

Now shift to the future. Consider what you want to accomplish in each life area:

• Career or education
• Relationships and family
• Health and wellness
• Finances
• Hobbies and passions
• Personal growth

Use these prompts:

• What would make you proud one year from now?
• What have you always dreamed of doing?
• What do you need more of this year?
• How do you want to feel?

Pro Tip: Focus on one or two goals per life area to avoid overwhelm. Research shows that narrowing focus increases follow-through.

Here’s an example of what your notes might look like:

• Career: I want to get promoted → I will complete a certification program by Q3
• Health: I want to feel less stressed → I will establish a morning routine that includes movement
• Relationships: I want deeper connection with my partner → I will schedule weekly device-free time together

For each goal, write one specific action step. This transforms your vision board from passive wishing into active planning—the distinction that makes visualization actually work.

For ideas on how to set better goals, check out this helpful resource:

Step 3: Choose Your Platform

Decide whether you want a physical or digital vision board. Neither is superior; choose based on your preferences.

Physical Vision Board Options:

• Poster board or foam core
• Cork board or bulletin board
• Art journal or scrapbook
• A dedicated wall in your home or office

Digital Vision Board Options:

• Canva^{5ttps://www.canva.com/create/vision-boards/}– free templates, easy to use, extensive image library
• Adobe Express^{6https://www.adobe.com/express/}– professional templates for design-savvy users
• Pinterest^{7https://www.pinterest.com/}– create secret boards to collect and organize inspiration

Vision Board Apps:

• Corkulous^{8https://www.corkulous.com/}(iOS)
• Vision Board Perfectly Happy^{9https://perfectlyhappy.com/en/}(iOS and Android)
• Visuapp^{10https://visuapp.github.io/}(iOS and Android)

Digital boards offer easy editing and can be set as your phone or computer background. Physical boards provide tactile satisfaction and constant visibility.

Step 4: Curate Images and Words

Gather visuals that represent your goals and the feelings you want to experience. This is where Mental Contrasting becomes practical.

Include images of:

• Your desired outcomes (the destination)
• The work required to get there (the journey)
• Obstacles you’ll need to overcome (the challenges)

For example, if your goal is running a marathon, include not just the finish line, but also images of early morning runs, running shoes, and training schedules.

Where to find images:

• Old magazines (libraries often give these away free)
• Pinterest^{7https://www.pinterest.com/}– search by keyword and save to boards
• Unsplash^{11https://unsplash.com/}and Pixabay^{12https://pixabay.com/}– free high-quality images
• Your own photos
• Quotes that resonate (try this collection of positive quotes)

Collect more than you need, then narrow down to the images that create the strongest emotional response.

Step 5: Gather Your Supplies

For a physical board:

• Your chosen board surface
• Scissors and glue stick
• Printed images and magazine clippings
• Markers or pens for adding words
• Optional: washi tape, stickers, ribbon for decoration

For a digital board:

• Your device and chosen platform
• Downloaded images saved to a folder
• Your journal notes from Steps 1 and 2

Step 6: Plan Your Layout

Before gluing anything down, experiment with arrangements. Consider these layout options:

By life area: Divide the board into sections for career, relationships, health, etc.

By value: Organize around your core values (growth, adventure, connection, security)

Central focus: Place your biggest goal in the center with supporting goals radiating outward

Timeline: Arrange goals from left to right in the order you plan to pursue them

Collage style: Arrange images intuitively based on visual appeal

There’s no wrong approach. Some people create audio “vision playlists” instead of visual boards. The format matters less than the regular engagement with your goals.

Step 7: Assemble Your Board

With your layout planned, start assembling. For physical boards, work from the background forward—larger images first, then layer smaller elements on top.

Leave some white space. A cluttered board is harder to process visually.

Add words, quotes, or your own handwritten notes to personalize the board and reinforce your intentions.

Pro Tip: Include at least one image representing an obstacle you’ll overcome. This builds Mental Contrasting directly into your board and prevents the “positive fantasy” trap.

Step 8: Display Your Board Where You’ll See It Daily

Placement determines effectiveness. Choose a location where you’ll see your board multiple times per day:

• Bathroom mirror
• Home office wall
• Bedroom closet door
• Kitchen (near the coffee maker)
• As your phone or computer background (for digital boards)

Dr. Swart recommends viewing your board during the “hypnagogic state”—the drowsy period before sleep—when your brain is especially receptive to imprinting goals.

Vision Board Ideas and Examples

Need inspiration for your vision board? Here are popular themes and approaches to spark your creativity.

By Life Category

Career Vision Board: Include images of your dream job, workspace, professional achievements, salary goals, and skills you want to develop. Add logos of companies you admire or quotes from leaders who inspire you.

Health and Wellness Board: Feature images of activities you want to try, healthy meals, fitness goals, and how you want to feel in your body. Include both outcome images (crossing a finish line) and process images (morning workouts, meal prep).

Relationship Board: Collect images representing the quality of connections you want—family dinners, adventures with friends, romantic moments, or community involvement.

By Visual Style

Minimalist: Clean backgrounds, limited color palette, lots of white space, and only your top 3-5 goals represented.

Magazine Collage: Layered, overlapping images with handwritten notes, creating an artistic, textured look.

Grid Layout: Organized sections with clear boundaries between life areas—perfect for analytical thinkers.

Word-Focused: Emphasize quotes, affirmations, and single powerful words over images.

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Vision Board FAQs

How often should you update a vision board?

Most people create a new board annually, but there’s no fixed rule. Update when your goals shift significantly, when you’ve accomplished major items, or when the board no longer resonates. Some people create quarterly boards; others keep the same board for years.

What should be included on a vision board?

Images, quotes, and words that represent your goals and how you want to feel. The most effective boards include both outcomes (what you want to achieve) and process images (the work required to get there).

Are vision boards just manifestation?

The term “manifestation” often implies magical thinking. Vision boards work through documented psychological mechanisms: selective attention, value tagging, and goal priming. You still need to take action—the board trains your brain to notice opportunities, not conjure them from nothing.

Can you have multiple vision boards?

Yes. Some people maintain separate boards for career, relationships, and personal growth. Others prefer one comprehensive board. Choose based on what helps you stay focused without feeling overwhelmed.

Do digital vision boards work as well as physical ones?

Both can be effective. The key variable is frequency of viewing, not format. A digital board set as your phone background may get more daily views than a physical board in a spare room.

What if my goals change mid-year?

Update your board. Vision boards should be living documents, not fixed contracts. Add new images, remove completed goals, and adjust as your priorities evolve.

Should you keep your vision board private?

This depends on your personality and goals. Some research suggests that sharing goals publicly can create premature satisfaction (similar to the positive fantasy trap). Others find accountability helpful. A good middle ground: share your vision board with one or two trusted supporters who will encourage action, not just applaud your dreams.

Should you make different vision boards for short-term and long-term goals?

You can, and many people find this helpful. A short-term board (90 days to one year) keeps you focused on immediate action steps, while a long-term board (3-10 years) captures your bigger life vision. Alternatively, create one board with distinct sections for “now” goals and “someday” goals.

Vision Board Takeaway

Vision boards work not through wishful thinking, but through a brain mechanism that flags goal-relevant opportunities you’d otherwise miss. The key is pairing visualization with action planning.

1. Reflect before you create. Understanding what drained or energized you in the past informs what you want going forward.
2. Include obstacles, not just outcomes. Mental Contrasting—visualizing challenges alongside goals—prevents the “positive fantasy” trap that can decrease motivation.
3. Write down your goals. Research shows this simple act increases achievement rates by 42%.
4. Choose images that trigger emotion. The stronger your response to an image, the more effectively it primes your brain.
5. Display where you’ll see it daily. Frequency of viewing matters more than board format.
6. Take action. A vision board is a tool for focus, not a substitute for effort. Dr. Swart calls them “action boards” for good reason.

For more science-backed strategies to pursue your goals, explore how to reinvent yourself and realize your potential.