What if spending a few minutes imagining your best possible future could actually change how you think today? That is exactly what researchers have studied for years.

The evidence

One of the most well-established positive-psychology exercises — the Best Possible Self intervention — has consistently increased optimism, wellbeing, and positive emotion (Carrillo et al., 2019). It works because the brain doesn’t only react to the present; it prepares for the future it repeatedly imagines.

How to do it

Set aside ten to fifteen minutes. Imagine your life five years from now if things have gone as well as realistically possible — your relationships, health, and work. Write it in detail. Then ask: what is one small step today that my future self would thank me for?

This article is for education and general wellbeing. It is not medical advice, diagnosis, or treatment, and does not replace your physician. mindspan is a wellness screen, not a diagnostic test.