This article is brought to you as part of the ASCAP Wellness Program.

From Fortune 500 executives to Olympic athletes, top performers have long relied on visualization to prepare for big moments and even map out their careers. But what exactly is visualization, and how can music creators harness it to become better composers, artists and performers?

Online therapy service (and ASCAP Wellness Program partner) BetterHelp defines visualization as “the process of picturing in your mind the things that you want in and out of your life,” during which “you focus on attaining them and think about what it would be like if you achieved those goals.”

“I would define visualization as manifesting the intended outcome of an action, or series of actions, before completing a task," says Doug Nodine, a singer-songwriter and half of the acoustic rock duo Doug & Dave. “It’s being able to see what you’re about to do before commencing the task at hand.”

Psychologist Mary Gregerson, Ph.D. agrees. From imagining where you’d ideally see your career going to manifesting your desired outcome for a recording session or performance, no task or goal is too big or too small for visualization to be useful, she says.

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“Visualizing song structure can be helpful before performing live music, or even as part of the writing process,” says Nodine. “For the creative process, visualization helps to shape concepts on a broad scale while also stimulating new ideas in the moment.”

In terms of his own visualization practice, Nodine likes to find a quiet space to zero in on the details. “The best method for me, if I’m being deliberate about employing visualization as a tool, is to free myself from distraction and try to concentrate on what it is I’m trying to create,” he says.

A bonus benefit of practicing visualization, Nodine has found, is that sometimes the process of doing a mental run-through can spark new ideas. “Recording the results is important,” he says, “whether you manually record with a pen and paper or actually record a musical phrase or riff as a sound clip or voice memo.”

Deliver your best performance yet

For many creators, performing can be stressful – whether on stage or in the studio. However, if you’ve already performed a given song or set in your head, you’re more likely to find yourself in a calmer headspace when the moment arrives.

“There are many different situations where you might lean on visualization while performing music,” says Nodine. If stage fright or performance anxiety is a problem for you, visualizing yourself executing the task with confidence and ease can help tame your nerves, and even help you plan a more coordinated performance.

For example, you could visually tie a specific part of a song to where you physically want to be on stage at that moment, Nodine says. “You might even visualize the reaction of the crowd.”

Tackle a complex task or busy schedule

When you’re toe to toe with a daunting project, visualization can be a kind of X-ray vision, allowing you to see through the project’s scary exterior and take inventory of its contents.

Sizing up an intimidating project in your mind’s eye can help your brain break it down into manageable, bite-size chunks. Dr. Gregerson suggests closing your eyes, taking three deep breaths, and then gently asking yourself, “What does this specific task actually involve?”

The same strategy can be applied to a busy schedule. Close your eyes and imagine the entire day – hour by hour – not only visualizing yourself conquering each step, but also imagining potential challenges you may encounter along the way, mindfully addressing each challenge as it comes.

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Crucially, it’s important to not rush through or skimp on details. A big part of what makes visualization effective is the sense that you’ve already completed the task at least once before.

The more vividly you can picture the accomplishment beforehand, the more familiar it will feel – and more comfortable you’ll be – when the moment arrives.