BEst Possible Self
A positive psychology intervention to elevate clarity, optimism and hope. Created by Dr Laura King
This exercise or better said Positive Psychology Intervention, was designed by Dr Laura King Psychological professor at Southern Methodist University. It has been shown to boost positive emotions such as optimism and hope. As well as improve coping skills, and elevate positive expectations about the future.
To really get the full benefits of this tool it is suggested that you repeat the process over 4 days. writing continuously for 20 minutes each day.
INSTRUCTIONS
Step 1:
Begin by firstly just visualising yourself at a future moment in time. Imagine that everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realisation of all of your life dreams.
Take a moment to really imagine how this might look and feel. Where are you? what is happening around you? how do you look, move, speak. Who is there with you? Imagine it in as much detail as possible. The point is not to think of unrealistic fantasies rather, things that are positive and attainable within reason.
Step 2:
After you have a fairly clear image, write about the details. Writing your best possible self down helps to create a logical structure for the future and can help you move from the realm of foggy ideas and fragmented thoughts to concrete, real possibilities.
To really elevate the benefits and bring more clarity to the process, spend a few minutes at the end of your 20 minutes of free writing to jot down the personal strengths that you have utilised to get you to this ideal future.
Here is a brief example:
I have woken up ahead of the family and head downstairs where I pour myself a hot cup of water with lemon. I take this out into the garden to drink. Here, I take a few moments to breath in the new day and set some intentions for the day ahead. I then complete a powerful yoga sequence which I now know off by heart as I have been practicing yoga regularly.
The rest of the family wake up soon after I finish and we all get ready for the day ahead. I cycle the kids to school and then continue the short journey to my office in Chiswick. The office is situated above my very own shop which has a space to conduct workshops, a small book store and a little cafe. I work as a full-time coach and conduct my coaching and workshops from this space. My book has been published and today it arrives in the shop for sale. I feel proud of my independence and the career I have created for myself and around my family. I am doing work that is meaningful and fills me with a sense of purpose as I help people reach their goals and dreams on a daily basis.
Strengths:
Organisation to prepare ahead, and plan my day and action steps in advance.
Resilience - to keep going despite the obstacles i may have faced along the way.
Love of learning - to deepen my knowledge and become a respected figure within my field.
Social Intelligence - to network with others and staying open to emerging possibilities that might broaden my experiences.
OK! Now try it for yourself.
