Mental contrasting (aka Fantasy Realization Theory) is a strategy that combines envisioning a desired goal with recognizing present obstacles. Developed by psychologist Gabriele Oettingen, it starts with visualizing a positive future and then contrasts this with current challenges. This approach helps identify actionable steps to overcome these hurdles, balancing optimism with realism. It's effective for setting realistic goals and spurs proactive action, making it particularly useful in decision-making and goal management.

In a health-focused study, participants using mental contrasting increased their exercise frequency by 30% compared to others. For example, in weight loss, this method involves visualizing the benefits, recognizing challenges like unhealthy snacking or sedentary habits, and then creating a specific plan to overcome these obstacles, leading to more effective and sustainable results.