The Question on Many Minds

“Can I learn to see images in my mind?”

For many people with aphantasia, discovering their condition raises this question immediately. If others can visualize, and I cannot — can I learn?

This article explores what science says about whether visualization ability can be developed, what techniques exist for those who want to try, and what alternatives are available for those who cannot.

What Does Science Say About Learning to Visualize?

Research on imagery training suggests that some people can improve their visualization ability with practice (Kosslyn et al., 2001). However, the extent of improvement varies widely between individuals.

What the research shows:

• Some people may be able to develop some level of imagery through dedicated practice.

• Others may not experience any improvement despite years of effort.

• The brain’s plasticity means change is possible — but the degree of change depends on individual factors.

Key insight: Some improvement may be possible, but the evidence is limited and the degree of improvement varies widely.

The Role of Neuroplasticity

The concept of neuroplasticity is often invoked when discussing whether visualization can be learned. But what does it actually mean?

What is neuroplasticity?

Neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections throughout life. It is the mechanism behind learning, adaptation, and recovery from injury.

How it relates to visualization:

• Neuroplasticity suggests that the brain can change in response to experience and training.

• However, not all abilities are equally plastic. Some are more hardwired than others.

• The visual system may be more plastic in some people than in others.

Key insight: The brain can change, but the degree of change varies between individuals. Some may experience significant improvement; others may experience none at all.

What People with Aphantasia Report

Anecdotal reports from people with aphantasia offer a mixed picture:

• Some people with aphantasia report learning to visualize through dedicated practice (Zeman et al., 2020).

• Others report no change despite years of effort.

• Some report developing “glimpses” — brief, fleeting images that appear and disappear quickly.

• Many find that they can develop other forms of imagination — somatic, conceptual, spatial — even if visual imagery does not improve.

Key insight: The experience varies. Some people see improvement; others do not.

Techniques for Developing Visualization

For those who want to try developing their visualization ability, here are some techniques that have been suggested. These are not guaranteed to work, but some people have found them helpful.

Technique 1: Image Streaming

Image streaming was developed by Win Wenger in the 1980s as a technique for enhancing creative thinking and imagery.

How to practice:

• Close your eyes and describe whatever comes to mind — in as much sensory detail as possible.

• Describe what you see, hear, feel, smell, or sense.

• Keep describing continuously for 10–15 minutes.

• The practice is intended to strengthen the connection between verbal and visual processing.

Why it may help: By continuously describing sensory experience, you may strengthen the neural pathways involved in imagery.

Technique 2: Memory Recall

Start with memories you already know well and try to recall them with increasing sensory detail.

How to practice:

• Choose a familiar memory — your childhood bedroom, your morning routine, a favorite place.

• Try to recall as many sensory details as possible: colors, sounds, textures, smells, and feelings.

• Gradually try to “see” the scene more clearly.

• Practice with the same memory repeatedly.

Why it may help: Memory and imagination share neural systems. Strengthening one may strengthen the other.

Technique 3: Sensory Bridging

Start with a strong sensory experience in one modality and use it to bridge into visual imagery.

How to practice:

• Focus on the feeling of an object in your hand — its texture, weight, temperature.

• While holding that sensation, try to visualize the object.

• Use one sense to “bridge” into another.

Why it may help: The brain processes sensory information in interconnected ways. A strong sensation in one modality may activate related regions in another.

Technique 4: Gradual Exposure

Start with very simple shapes and gradually work toward more complex images.

How to practice:

• Begin with a simple shape: a circle, a square, a triangle.

• Try to hold the image for longer periods.

• Gradually move to more complex images: a star, a flower, a face.

• Practice regularly but without forcing.

Why it may help: This approach reduces frustration and builds confidence through small successes.

Technique 5: Guided Imagery

Use audio recordings or apps that guide you through imagining scenes.

How to practice:

• Find a guided imagery recording (many are available online).

• Follow the voice as it describes a scene.

• Allow yourself to experience whatever arises — even if it is only a sense of knowing.

• Practice regularly.

Why it may help: The voice may help anchor the experience even if images do not appear. The guidance may reduce the pressure to “perform.”

Technique 6: Observation Practice

Strengthen your visual memory by observing carefully and then recalling what you saw.

How to practice:

• Look at an object for 30 seconds, noticing as many details as possible.

• Close your eyes and try to recall the object in your mind.

• Open your eyes and compare your recall with the actual object.

• Repeat with different objects.

Why it may help: This practice strengthens the connection between visual perception and visual memory, which may support imagery.

What the Research Says About Imagery Training

The scientific evidence for imagery training is limited but suggestive:

• Studies on mental imagery training show that practice can improve imagery vividness in some people (Kosslyn et al., 2001).

• However, most studies are small and the effects are modest.

• The evidence specifically for improving aphantasia is limited.

• Some studies suggest that the ability to visualize may be partially innate.

Key insight: Some improvement may be possible, but the evidence is limited and the degree of improvement varies widely.

Alternative Ways to Work with Imagination

For those who cannot develop visual imagery, or who find it frustrating, there are other ways to work with imagination.

Somatic imagination: Working with bodily sensations, felt sense, and interoception. Your body is still available for inner work, even if images are not.

Conceptual imagination: Working with ideas, meanings, and verbal reasoning. You may have a rich inner world that operates through concepts rather than pictures.

Spatial imagination: Working with sense of direction, layout, and spatial relationships. Many people with aphantasia have strong spatial abilities.

Emotional imagination: Working with moods, feelings, and emotional states. Emotions are a form of inner experience that do not require visual imagery.

Narrative imagination: Working with story, metaphor, and inner dialogue. Your inner voice and sense of narrative are still forms of imagination.

The Importance of Acceptance

For many people, the most important step is not learning to visualize but accepting how they already imagine.

• Not everyone can develop visual imagery — and that is okay.

• The goal is not to force yourself to visualize but to understand how you already imagine.

• Many people with aphantasia live successful, creative, fulfilling lives without visual imagery.

• Your way of imagining is valid — even if it is different from others.

Key insight: The capacity for imagination does not depend on visualization. There are many ways to imagine.

Summary of Key Techniques

Here is a summary of the techniques mentioned:

• Image Streaming: Describe sensory experience continuously to strengthen verbal-visual connections.

• Memory Recall: Recall familiar memories with increasing sensory detail.

• Sensory Bridging: Use strong sensations in one modality to bridge into visual imagery.

• Gradual Exposure: Start with simple shapes and gradually increase complexity.

• Guided Imagery: Use audio recordings that guide you through imagining scenes.

• Observation Practice: Observe carefully, close your eyes, and try to recall what you saw.

Conclusion: Can You Learn to Visualize?

The evidence is mixed:

• Some people may develop some ability through practice.

• Others may not experience any improvement.

• Neuroplasticity offers hope, but individual differences are significant.

For many people, the most important step is not learning to visualize but understanding how they already imagine. There are many ways to work with imagination, and visualization is only one of them.

Key takeaway: The capacity for imagination does not depend on visualization. Whether you can learn to visualize or not, you can still work with imagination through other channels.

Key Takeaways

• Mixed evidence: Some people may improve with practice; others may not (Kosslyn et al., 2001).

• Neuroplasticity: The brain can change, but the degree of change varies between individuals.

• Techniques exist: Image streaming, memory recall, sensory bridging, gradual exposure, and guided imagery have been tried.

• Individual variation: Some people develop “glimpses”; others see no improvement.

• Alternatives exist: Somatic, conceptual, spatial, emotional, and narrative imagination are all valid ways of imagining.

• Acceptance: Not everyone can develop visual imagery — and that is okay.

References

• Kosslyn, S. M., Ganis, G., & Thompson, W. L. (2001). Neural foundations of imagery. Nature Reviews Neuroscience, 2(9), 635–642.

• Zeman, A., et al. (2020). Phantasia – The psychological significance of lifelong visual imagery vividness extremes. Cortex, 130, 426–440.

• Dance, C. J., et al. (2022). What is the prevalence of aphantasia? Cortex, 152, 15–25.