From Looking Back To Forward

Hello, wellness seekers!

Last week, we took a look back at the past year. Hopefully you celebrated some victories—big and small—and acknowledged the hurdles that tested your resolve. Whether it was taking that first exercise class, drinking more water, or simply surviving a challenging season, each step counted toward your personal wellness journey. And remember, the process isn’t about perfection—it’s about progress.

Now, it’s time to turn the page. Let’s leave the past where it belongs and set our sights on the future. This week, we’ll dive into the power of vision: creating a clear, vibrant picture of what your healthiest, happiest self looks and feels like. You may be thinking, “Why is envisioning so important?” Great question! Without a destination in mind, it’s easy to get lost in the daily grind and lose focus on what you're working towards. But when you have a vivid picture of where you want to go, every choice you make becomes a step closer to that future you envisioned.

The Power of Vision

Envisioning your healthiest future isn’t just a feel-good exercise; it’s a scientifically backed practice that can help you achieve your goals. Research shows that visualization activates the same neural pathways in your brain as actually performing the activity. This means that imagining yourself succeeding can prime your brain and body to make it a reality.

But let’s take it beyond just "thinking positive." Envisioning is about creating a detailed, sensory-rich mental image of your goals. It’s not just what you want to achieve but how it feels, looks, smells, and even sounds when you’re living it. The more specific you can be, the stronger you anchor that vision into your reality. 

Activity: Your Vision of the Future

Grab a notebook, journal, or just a piece of paper. Let’s paint a vivid picture of your healthiest, most vibrant future self.

1. Close Your Eyes and Imagine: Picture yourself a year from now. You’re at your healthiest, happiest self. Where are you? Are you hiking a beautiful trail, feeling strong and energized? Are you laughing with friends at a dinner table, savoring nourishing food? Are you hitting the gym? Are you going for regular walks or runs?

2. Engage Your Senses: What does this version of you look like? How do you feel—physically, mentally, emotionally? What’s the energy around you? Is there music playing, the smell of fresh air, or the laughter of loved ones?

3. Write It Down: Describe your vision in as much detail as possible. Here’s an example to get you started:

“It’s December 2025. I wake up feeling energized, without hitting the snooze button. My body feels strong and flexible as I happily get ready for work. Breakfast is a balance between protein, complex carbs like oatmeal, and some fats like avocado. I’m excited to head to the gym, where I’ve been steadily improving my strength. In the mirror, I see a confident person smiling back, proud of the consistent effort I’ve put into my health.”

4. Anchor the Feeling: What emotions does this vision spark? Pride? Joy? Gratitude? Write those down, too. These emotions will serve as your compass when the going gets tough.

Map to Your Vision

Having a clear vision is like drawing a map—but maps need roads. That’s where goals come in. Next week, we’ll roll up our sleeves and transform this vision into actionable steps using the SMART goal framework working backwards from our future vision. Spoiler alert: it’s going to be all about making goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.

For now, let your vision of the future marinate. Revisit it daily, whether in the morning to start your day with intention or at night as a reminder of what you’re working toward. The clearer and more emotionally resonant your vision becomes, the more motivated you’ll feel to make it your reality.

Looking Ahead

As we close this week’s chapter, I want to leave you with this thought: Every journey begins with a single step. Your future isn’t shaped by one grand leap, but by the small, intentional choices you make each day. By imagining your best self, you’ve already taken the first step forward.

Until next week, keep dreaming big and taking care of yourself. You deserve it.

With energy and optimism,

Dr. Wesley

P.S. Share your vision I’d love to hear it! Reply to this email with a few sentences about your future self. Let’s inspire and motivate each other to move toward our healthiest lives!