If you could spend fifteen minutes improving your outlook on life, would you?

The evidence

A large meta-analysis found the Best Possible Self exercise consistently increases optimism, positive emotion, and overall wellbeing (Carrillo et al., 2019). Instead of replaying yesterday, you spend time imagining tomorrow — and the brain begins organizing itself around the future you repeatedly rehearse. It’s one reason elite athletes mentally practice success before competing.

How to do it

Set a timer for fifteen minutes and write about your life five years from now if things unfold as well as realistically possible — relationships, health, work, the person you’ve become. Keep the pages where you’ll see them again.

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.