Best Possible Self Exercise: Picture Your Ideal Future and Put It into Words
A research-backed positive psychology writing exercise: picture your life going as well as it realistically could, then put it into words to lift mood and clarify direction.
Reviewed by Michael Callans, MSW 
About this tool
The Best Possible Self exercise is one of the most studied tools in positive psychology. The instructions are simple: imagine your life at a point in the future where you have put in the effort and things have gone as well as they realistically could, then write about it in detail. It is not fantasy or wishful thinking. The key is a future that is genuinely possible, the result of your own work and choices, which makes it both inspiring and grounding.
Research by Laura King and others has found that writing about a best possible self can increase positive mood and optimism, and that doing it repeatedly over time strengthens the effect. Picturing a vivid, hopeful future seems to help in two ways: it lifts how you feel in the moment, and it clarifies what you actually want, which can make your goals and priorities easier to see. Optimism here is not naivety, it is a useful expectation that effort can pay off.
Writing matters more than just thinking. Putting the vision into concrete words forces detail and turns a vague hope into something specific you can move toward. Many people find that themes emerge as they write, the relationships, work, or qualities that keep coming up, which point to what matters most. The exercise ends by asking for one small step you could take this week toward that future, so the vision connects to action rather than staying on the page.
In King's original study, participants wrote about their best possible self for 20 minutes a day over four consecutive days. Compared with people who wrote about a neutral topic, they reported a boost in positive mood right after writing, and better mood at a follow-up weeks later (King, 2001). Later research by Sheldon and Lyubomirsky found similar gains when people pictured their best possible self just once and kept revisiting the exercise.
A common mistake is writing only about career or money. The exercise tends to work best when it covers several areas of life, relationships, health, personal growth, and daily rhythm, not just achievement. If you find yourself stuck, pick one area from the sections below and write about that alone before trying the fuller picture.
If imagining a better future feels flat, distressing, or brings up more hopelessness than hope, that can be a sign that something more than a writing exercise is needed. A licensed therapist can help you work through what is making the future feel hard to picture. You can search the Psychology.com therapist directory to find one.
References
- King LA. The health benefits of writing about life goals. Pers Soc Psychol Bull. 2001;27(7):798-807.
- Sheldon KM, Lyubomirsky S. How to increase and sustain positive emotion: the effects of expressing gratitude and visualizing best possible selves. J Posit Psychol. 2006;1(2):73-82.
Cite this source
Psychology.com. (2026, September 14). Best Possible Self Exercise. Psychology.com. https://psychology.com/tools/best-possible-self
Best Possible Self Exercise FAQ
What is the Best Possible Self exercise?
It is a positive psychology writing exercise where you imagine and describe a future in which you have worked hard and life has gone as well as it realistically could. Research links it to increased optimism and positive mood.
Is this just wishful thinking?
No. The point is a realistic best future, one that could happen as a result of your own effort, not an unlikely fantasy. That balance is what makes it both motivating and useful for clarifying goals.
Is my information saved?
No. Everything stays in your browser. Your writing is never uploaded or stored, and the PDF is generated on your own device.
How often should I do it?
Studies suggest the benefits grow with repetition. Many people write for a few minutes over several days, or revisit the exercise every few months to see how their vision evolves.
Does the Best Possible Self exercise actually work?
Multiple studies link it to short-term boosts in positive mood and optimism, especially when practiced over several days rather than once. It works best as one tool among several, not a replacement for addressing serious life stress or a mental health condition.
What if I cannot think of anything positive to write?
That is common, especially during a hard stretch of life. Start smaller: picture one ordinary day going a little better than today, or focus on a single area like health or a relationship rather than your whole life. If the exercise brings up more hopelessness than hope, it may help to talk with a licensed therapist instead.