Imagine standing at the edge of the ring, heart pounding, every muscle poised for action. As a professional Muay Thai fighter, this moment defined my reality countless times. But here’s the thing—it was my imagination, my mental preparation, and the routines I cultivated outside the ring that truly created those victorious outcomes. Science now supports what athletes, high achievers, and thought leaders have long understood: the brain doesn’t distinguish between what’s vividly imagined and what’s real. This phenomenon, combined with discipline, movement, and mindset, is the key to curating a life full of purpose, happiness, and achievement.
Your Brain, Your Reality: Reprogram with Neuroscience for Discipline and Success
Neuroscientists like Dr Andrew Huberman emphasise that our brain operates as a prediction machine. When you vividly visualise a goal, your brain creates a mental map, triggering emotions and actions aligned with achieving that goal. Dr Joe Dispenza explains this further in his research, noting that our imagination activates the same neural pathways as actual experiences, which is why mental rehearsal is so powerful.
For example, Olympic athletes use visualisation to mentally practise their routines, engaging their brain in ways that enhance muscle memory and focus. The brain doesn’t differentiate between practising a perfect kick in your mind or on the mat—it simply reinforces the pattern.
Why Discipline Matters
Brendan Burchard, a leading expert on high performance, describes discipline as the cornerstone of progress. Without discipline, even the clearest goals remain dreams. In a world filled with distractions, discipline acts as the guardrail, guiding us towards our envisioned reality.
Mel Robbins, in her groundbreaking 5-Second Rule, underscores how discipline can override hesitation. That small window between thought and action determines whether you step into discomfort and growth or retreat into old patterns.
As a fighter, discipline was my anchor. Early mornings, relentless training sessions, and nights spent reflecting on my goals through journalling—all of these practices fuelled not only my physical strength but also my mental resilience.
The Mind-Body Connection
Movement is more than exercise; it’s a way to reprogram your brain. Physical activity releases neurochemicals like dopamine, serotonin, and endorphins, which improve mood and increase focus. But there’s more—studies published in Nature Neuroscience reveal that movement activates the hippocampus, a brain region critical for memory and goal-setting.
Additionally, a study by Ratey and Loehr (2020) highlights how structured exercise influences the brain’s ability to form new neural connections, a process known as neurogenesis. They emphasise that regular movement not only sharpens cognitive functions but also fosters emotional resilience.
Routine exercise, whether it’s a shadowboxing session or a morning walk, creates a feedback loop of positive reinforcement. When paired with practices like meditation or reflective journalling, the brain builds resilience and strengthens neural pathways associated with clarity and purpose.
Actionable Tips to Reprogram Your Brain
- Visualise with Emotion Close your eyes and picture your goal with as much sensory detail as possible. Feel the accomplishment, hear the applause, see the results. Neuroscience shows that tying emotion to visualisation strengthens its impact.
- Anchor Your Day with Movement Start your day with purposeful movement. Whether it’s yoga, running, or a quick workout, activating your body ignites your brain’s capacity to focus and perform.
- Write Your Reality Journalling is more than putting pen to paper. It’s a powerful tool for reflection, goal-setting, and rewiring thought patterns. Write about your aspirations as if they’ve already happened, a technique endorsed by Dr Joe Dispenza and supported by recent findings in neuroplasticity.
- Build Micro-Disciplines Discipline doesn’t have to be overwhelming. Start with micro-disciplines—small, consistent actions that build momentum over time. For instance, commit to 10 minutes of daily visualisation or 5 minutes of breathwork.
- Connect Goals to Positive EmotionDr Andrew Huberman (and others!) stresses the importance of pairing goals with joy and curiosity. When goals feel rewarding, your brain is more likely to stay engaged. Reflect on why your goals matter to you personally—this emotional connection fuels sustainable discipline.
The Power of Progress
As per my consistent ramblings… Progress, not perfection! This is what fuels a fulfilling life. Whether it’s landing the perfect strike in Muay Thai or achieving a personal milestone, progress creates momentum. It reinforces our belief in our ability to shape our reality.
Tom Bilyeu, co-founder of Quest Nutrition and host of the widely popular Impact Theory podcast, often highlights that control over one’s life comes from consistent alignment between imagination, discipline, and action. This alignment gives us the confidence to face challenges and the resilience to bounce back stronger.
Living Your Best Life
Living your best life means creating a feedback loop of imagination, discipline, movement, and reflection. We can reprogram the our brain through discipline, movement, and reflection, using neuroscience to shape our idealised reality and achieve success.
As a fighter and counsellor, I’ve seen how the mind and body work together. Shadowboxing taught me discipline and the neuroscience of shaping reality, journalling gave me clarity, and movement grounded me. These practices fuel growth and purpose.
Take that step—your imagination is your greatest ally. Pair it with action, and watch your best life unfold.
Connect with me on Instagram, TikTok, YouTube, or directly at gabrielle@onpointpsychotherapy.com. Visit my website, On Point Psychotherapy, to book a free 15-minute consult and start learning more about yourself and moving towards a future that will feel more fulfilling for you!
References
Huberman, A. (2021). Huberman Lab Podcast: Using Vision & Goals to Drive Behaviour Change. Retrieved from Huberman Lab.
Robbins, M. (2017). The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage.
Dispenza, J. (2020). Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One.
Burchard, B. (2021). High Performance Habits: How Extraordinary People Become That Way.
Ratey, J. J., & Loehr, J. E. (2020). The Positive Impact of Physical Activity on Cognitive and Emotional Health. Harvard Health Publishing.
Nature Neuroscience. (2021). The Role of Physical Activity in Neurogenesis.
Gabrielle-Beth Volovsky
Psychotherapy and Counselling Professional
Certified PACFA Counsellor
