Well-being and positive psychology (PERMA) · worksheet 112
Imagine your life in a few years’ time, if things have gone well thanks to what you have done. It isn’t about dreaming the impossible, but about imagining a realistic, desirable future and seeing which first step brings you closer.
Before you start
- What it is for: To project yourself into a desirable, realistic future, which gives momentum and clarifies what you want.
- 15-20 minutes of writing, calmly.
- Imagine a realistic, desirable future, not a perfect fantasy: what could happen if things go well thanks to your efforts.
- If writing makes you sad because the present is far away, scale it down: one area, a near future.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Connect what you have written with your values: that is what gives direction, even if the future doesn’t turn out exactly as you imagine.
If you find it hard
If the exercise makes you sad because the present is far from what you imagine, scale it down: a single area, a near future, a very small step.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Write about a realistic future in which important goals have been achieved, to strengthen optimism, clarify goals and connect them with values.
Lack of prospects, indecision, transition (career change, life abroad, end of therapy). Duration: 15-20 min of writing, perhaps on several days in a row.
References
King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27(7), 798-807.
Sheldon, K. M. & Lyubomirsky, S. (2006). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. The Journal of Positive Psychology, 1(2), 73-82.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
