Using Best Possible Self to Better Mood (PsyCap 5)

Introduction to Best Possible Self

The best possible self (BPS) exercise is one of the most popular and effective positive psychological interventions. Several studies have shown that by doing this visualization exercise regularly, for example once a week over the period of a month, you can significantly increase your positive mood, optimism, and overall well-being. Furthermore, research shows that writing about your best possible self corresponds with decreased illness in the long run.

In case you missed the first article in this series, we are learning to train Psychological Capital (PsyCap). PsyCap is comprised of the four dimensions of self-efficacy, optimism, hope and resilience. We are currently on the second dimension of optimism, which is characterized by one’s tendency to view events in a positive light, resulting in desirable outcomes.

How Does Visualization Work

The exact reason that the BPS is so effective is still being studied. However, it seems that this exercise helps one to identify what is important to them, hence what one’s priorities are. This increases one’s self-awareness. Furthermore, through imagining success you are motivated to pursue these goals and are more willing to make the necessary sacrifices to reach your targets. For example, if I imagine myself being in shape, I may be more motivated to get up early so that I can exercise regularly.

Research in brain imagery shows visualization is effective because neurons, which are used to transmit information, interpret images in your brain the same as if they were happening in real life. Therefore, when we imagine doing something, the brain tells our neurons to carry that thing out. Over time visualization creates new neural pathways (clusters of cells in our brain that create memories and learned behaviors) that prime us to carry out actions in line with what we imagined. There are two main visualization techniques: visualizing the outcome and visualizing the process. The BPS exercise takes advantage of both approaches.

Best Possible Self Exercise

BPS is a visualization exercise in which you picture yourself after a period of time having accomplished your goals in various areas. Such domains may include work, education, physical health, hobbies, metal health and relationships. You envision your “best possible self” or the best possible future you could attain in the target area. Things have gone well, and everything is the best that it can be. You have reached important milestones and reached your full potential.

Do not consider something unreasonable or farfetched, but something that is important to you and can be accomplished through hard work and endurance.

When writing about your BPS it is important to be as specific as possible. What exactly did you achieve? Where are you? Who is with you? How did you achieve your goal? What strengths did you use? How is your life? How do you feel?

It is important to imagine a better future. Don’t be held back by past failures or current doubts. Assume things will go well. This is not an appeal to underestimate risks. However, if you doubt your ability to succeed from the get-go, you will probably experience more setbacks than necessary. For more insights on strengthening your confidence in your ability to succeed, see my article on efficacy.

Best Possible Self Worksheet

Use the following as a guide to complete the BPS exercise. I filled in week one as an example. You can use different life domains and adjust the time frame as needed. I suggest doing this activity for five minutes every day over two weeks. You can focus on a different life domain every day, rotating through the various domains. The future time frame is also flexible. This worksheet uses one year which can also be adjusted.

Once you have completed this exercise for different areas, you can weave them all together to form a 360-degree view of your BPS. This will be very motivating and improve your mood as well as your level of optimism.

BPS – Work

Take a minute to imagine your best possible self at work in one year. What have you accomplished and how did you do it? Remember, everything has gone well. After thinking about your best possible self, spend five minutes to write about what you imagined. Don’t worry about grammar or punctuation. Just keep writing for five minutes.

Due to my impressive track record, my manager promoted me to team lead. I was able to coach my team members and help them to improve their performance. By meeting with each one on a regular basis and using a data-driven approach, I could identify my teammates strengths and weaknesses. I assigned tasks accordingly and helped each one to improve in areas where deficits were assessed.

I am proud of this, because our team is performing very well. Furthermore, we enjoy a positive work atmosphere. In fact, we increased our sales by 20% compared to last year. I also got a salary raise of 10 % for my new role and due to our great performance, my bonus was also higher than expected. I have grown and my leadership skills are much better than before.

My manager is impressed with how things are going and gives me constructive feedback, so that I can continue to improve. Work is positively challenging; I am motivated and look forward to work every day.

BPS – Physical Health

Take a minute to think about your best possible self in a year as it relates to physical fitness. How do you look, how do you feel? What goals did you reach and how did you get there? How often do you exercise, is there anyone you exercise with? Remember, everything has gone well. After thinking about your best possible self, spend five minutes to write about what you imagined. Don’t worry about grammar or punctuation. Just keep writing for five minutes.

BPS – Hobby

Take a minute to think about your best possible self in a year as it relates to learning a new hobby or progressing in a current hobby. What have you accomplished and how did you do it? What creative projects did you work on? How do you feel about reaching a new level of proficiency? Remember, everything has gone well. After thinking about your best possible self, spend five minutes to write about what you imagined. Don’t worry about grammar or punctuation. Just keep writing for five minutes.

BPS – Education

Take a minute to think about your best possible self in a year as it relates to education, advanced training or learning a new skill. What did you learn? Did you get a degree or any certifications? What are you using your new skills for? How does it feel to have further qualifications? Remember, everything has gone well. After thinking about your best possible self, spend five minutes to write about what you imagined. Don’t worry about grammar or punctuation. Just keep writing for five minutes.

Summary

Writing about one’s best possible self correlates with significant increases in positive mood, optimism, and overall well-being. The point of this exercise is to envision the best possible future you could attain in various life domains. It is important to consider goals that are meaningful to you and are attainable.

You can adjust this exercise as needed using various life domains, future time frames, and intensities.

Through the BPS exercise we can identify what is important to us, increase our self-awareness and become more motivated to pursue our goals. Have fun with this exercise. More than likely, this will immediately improve your mood and level of optimism.

Resources

Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Baños, R. M. (2019). Effects of the Best Possible Self intervention: A systematic review and meta-analysis. PloS one, 14(9), e0222386.

King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology
Bulletin, 27, 798–807.

Layous, K., Nelson, S. K., & Lyubomirsky, S. (2013). What is the optimal way to deliver a positive activity intervention? The case of writing about one’s best possible selves. Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being, 14(2), 635–654.

Loveday, Paula & Lovell, Geoff & Jones, Christian. (2016). The Best Possible Selves Intervention: A Review of the Literature to Evaluate Efficacy and Guide Future Research. Journal of Happiness Studies.