By Alan Carson
PSYCHOCYBERNETICS, a term coined by Dr Maxwell Maltz in his 1960 book, combines the words "psycho," meaning mind and "cybernetics," referring to the science of communication and control in animals and machines. The theory of psychocybernetics explores how our self-image and mental conditioning determine our success or failure.
That might sound abstract, but I've found that applying these principles has helped me a lot in my bodybuilding journey. From daily visualisation techniques to strengthening my self-image as a competitor, psychocybernetics has become a mental foundation that powered progress from a skinny-fat 75kg 19-year-old, to being ripped on stage at 108kg in my early 40s.
One of the core concepts of psychocybernetics is that our mind operates like a goal-oriented guidance system. It doesn't distinguish between real experiences and vividly imagined scenarios. By visualising myself looking a certain way and achieving specific goals, I condition my mind to make those images a reality.
For instance, I picture myself on stage in peak condition, under the bright lights, being awarded a trophy. I don't just imagine the outcome but also the journey – flashes of moments finishing tough workouts, seeing myself growing, looking back on a week where I've hit all my meals, all my training and cardio sessions and knowing that I've made progress.
This method of visualisation is powerful because it trains my mind to experience these moments as if they're happening, which enhances my focus and motivation at a subconscious level, making all the necessary behaviours become more automatic.
Another major aspect of psychocybernetics is understanding the self-image. According to Maltz, our self-image dictates what we believe is possible for us. For years, I struggled with self-doubt, especially when I saw other bodybuilders who were way bigger than me.
However, by reprogramming my self-image, I began to see myself as someone who could compete at a high level. Instead of fixating on perceived weaknesses, I started affirming my potential, focusing on the attributes that make me unique. I'm constantly refining how I view myself, which has had an immense impact on my commitment to training and nutrition.
Psychocybernetics also encourages a mindset of continuous improvement rather than perfection. In bodybuilding, it's easy to get obsessed with a flawless physique, but that mentality can be paralysing. Through the lens of psychocybernetics, I've learned to see myself as a work in progress. Every session, every set and every meal is a step toward a better version of myself. This mindset keeps me from burning out and allows me to appreciate the journey, rather than just obsessing over the end goal.
Finally, psychocybernetics has taught me the value of relaxation and mental recovery. The practice encourages moments of calm and letting go of unnecessary tension, which is crucial for both physical and psychological recovery.
When I'm not in the gym, I spend time visualising my goals in a relaxed state, which allows my subconscious to process those images without resistance.
This technique of calm visualisation has reduced my stress and improved my sleep quality, which has helped me feel fresher and more focused. It's a reminder that, in the midst of our intense training and busy lives, finding moments of calm and relaxation is not just beneficial but essential.
Applying the principles and practices of psychocybernetics in bodybuilding has allowed me to align my mind with my goals. By visualising success, reprogramming my self-image, embracing improvement and cultivating relaxation, I've experienced a considerable transformation not just in my physique but in my mindset.
The power of psychocybernetics is truly transformative, making big goals feel achievable and reminding us that what we hold in our minds can manifest in our lives. For me, it's not just about bodybuilding; it's about building a stronger, more resilient version of myself, both in and out of the gym.
Alan Carson, CISSN
Alan Carson is a competitive bodybuilder and certified sports nutritionist based in Worcestershire. Competing since 2014, Alan secured the PCA British Masters Over 40s title in 2023 after returning to the stage following a four-year break. A keen interest in the mind led him to qualify as a hypnotherapist, deepening his understanding of the mental side of performance. Alan works closely with a select number of clients, blending his expertise in nutrition, bodybuilding training and the psychological aspects of the sport to help them reach peak potential both physically and mentally. With a passion for transformation, he’s dedicated to helping clients improve their health, performance and physiques.
Connect with him on Instagram @alan_carson_bodybuilding.
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