Shiffrin uses two distinct forms of visualization. She imagines winning during grueling gym sessions for motivation. But for performance, her visualization is purely technical—dreaming about the perfect execution of turns, which she practices daily by watching video.
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A mental performance coach taught diver Molly Carlson to visualize fear as a piece of paper in front of her eyes. Instead of trying to destroy the paper, she gently shifts it to the side, allowing it to exist without consuming her focus, freeing her to perform.
Standard preparation often focuses on contingency planning for what could go wrong. A more effective technique is to spend time envisioning and planning for what you will do when things go right. This cognitive shift directs your brain toward success and better prepares you to capitalize on positive moments.
The goal of a competitive figure skater isn't just to "win gold," it's to execute a "clean program." This is achieved by mentally rehearsing every step of the performance. Professionals should similarly focus on visualizing the flawless execution of necessary tasks, as this process-oriented mindset is what leads to the desired outcome.
In the moments before a race, Lindsey Vonn's mind is "pretty empty." All preparation and visualization are done beforehand, allowing instinct to take over. Thinking about technique at 80 mph is a recipe for disaster; performance must be automatic.
Shiffrin reveals a critical paradox in her mental game: focusing on the outcome (winning the race) almost guarantees she will lose. To win, she must focus exclusively on the process—the intensity of her skiing and executing the next turn perfectly.
The simple act of mentally visualizing the specific, procedural steps of a new habit activates the same neural circuits required for its physical execution. This one-time mental exercise significantly lowers the activation energy, making you far more likely to perform the habit consistently.
Techniques like visualization and flow states can provide a clear "flight path" to your goals. However, achieving them still requires disciplined execution. You must "buy the ticket and take your seat"—the subconscious provides the map, but conscious effort drives the journey.
Mikaela Shiffrin admits to having recurring images of herself crashing while approaching a jump during a race. She overcomes this by focusing on her technique in the final moment, proving that elite performance is about managing—not eliminating—fear.
Your brain processes a vividly imagined scenario and a real-life experience through similar neural pathways. This is why visualization is a powerful tool for skill acquisition and even physical change. For instance, repeatedly thinking about exercising a muscle can lead to a measurable increase in its mass, without physical movement.
Psychologist Alan Richardson's study on basketball players demonstrated that mental rehearsal is almost as powerful as physical practice. The group that only visualized making free throws improved by 24%, just shy of the 25% improvement seen in the group that physically practiced on the court.
