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Best Possible Self Visualization

performance · easy · 20 minutes daily for 4 days, then monthly

What is Best Possible Self Visualization?

A structured positive psychology exercise where you write about and vividly imagine your life in the future after everything has gone as well as it possibly could, which significantly increases optimism, positive affect, and wellbeing with effects lasting months.

Is there evidence for it?

EVIDENCEstrong

How do you do Best Possible Self Visualization?

  1. 1.Set a timer for 20 minutes. Think about your life in the future — imagine that everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all your life goals
  2. 2.Write continuously for 20 minutes describing this best possible future self in vivid detail. Cover key life domains: career, relationships, health, personal growth, and leisure
  3. 3.Be specific and concrete: Instead of 'I'll be successful,' write 'I'm leading a team of 8 people working on sustainable energy solutions, and I just presented our findings at a major conference'
  4. 4.After writing, close your eyes for 5 minutes and vividly visualize this future self — what does your day look like? How do you feel when you wake up? Who are you with?
  5. 5.Repeat the exercise for 4 consecutive days (like the Pennebaker protocol), each time elaborating further on your best possible self narrative. Then revisit monthly

How long does it take?

20 minutes daily for 4 days, then monthly.

Is it hard to start?

easy.

Source: King (2001) original 4-day protocol showing increased wellbeing and decreased illness at 5-month follow-up; meta-analysis (Carrillo et al., 2019) showing effect sizes for wellbeing (d=.325), optimism (d=.334), and positive affect (d=.511)
best-possible-self · visualization · optimism · positive-affect · goal-setting · future-self
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