Best possible self worksheet

A best possible self worksheet can be a helpful intervention to improve clients' self-concept and outlook. 

This article provides an overview of the best possible self exercise and how to use the intervention with clients. 

We’ve also included a free downloadable “My best self” worksheet for therapists to save in their electronic health record (EHR) and use in their practice with clients.

What is the best possible self exercise?

The best possible self worksheet is a positive psychology-based intervention that asks clients to imagine their ideal future where they have achieved their dreams. 

The “My best self” worksheet can be used in therapy, coaching, and in self-help-related tools.

It asks individuals to visualize success in areas such as:

• Professional achievements: Certifications and education, job, skill level, income, sense of purpose, or alignment with goals and values.

• Personal success: Self-improvement, home ownership, skills, health, resources, hobbies and interests, travel, etc.

• Social connections: Partner, marriage, family, and social relationships. 

The best possible self exercise can enhance mood, overall well-being, and significantly improve optimism. Studies have shown that this intervention can also be less distressing than trauma-focused writing interventions. 

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How to do the self-visualization exercise

The best possible self worksheet can be completed with clients as a visualization, writing exercise, or a combination of the two.  

Like any self-visualization exercise, you could suggest that clients schedule 20 to 30 minutes in their calendar to ensure they can complete the exercise free from distractions. 

Prompts to help clients visualize their best possible self include:

• Take a few minutes to visualize your life in the future, say five years from now. Imagine your life as if you have achieved all of your goals and that your life has gone as well as it possibly could. 

• When you think about your future, reflect on the following areas of your life:

  • Personal life: Where are you living? For example, do you own your own home? Is it in a destination you’ve always wanted to live in? Do you have the resources you’ve always wanted? How is your health and well-being? Does life feel fulfilling? How would you describe your stress levels? How do you feel about yourself? How connected do you think you are with your emotional self? Are you able to share your feelings with others? How do you meet your needs? What does your daily routine look like? In what ways have you grown or learned new skills?

  • Professional life: What does your professional life look like? Do you have a sense of purpose in your work? What have you accomplished? Have you realized your career goals? Do you feel confident in your job? 

  • Social life: What kind of romantic relationship do you have? Have you fulfilled your family and relational goals? How are your relationships? Do your relationships feel nourishing, supportive, and fulfilling? Do you have a family and a close circle of trusted friends to call on in times of need or reflection?

The “My best self” worksheet can provide clients with clarity about their values, highlight any misalignment between those values and their life goals, and identify areas for growth. 

Further prompts include asking clients to identify small steps to move closer to the version of themselves they envision, as well as identifying the resources they need to achieve this. 

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How to use the best possible self worksheet 

You can download and use the best possible self worksheet in several ways.

For example, use the best possible self worksheet in session. Provide the “My best self” worksheet to the client to remind them of what you discussed during therapy.

Then, ask the client to reflect on the best possible self worksheet between sessions and report their progress at their next therapy appointment. 

You can also print a copy of the worksheet to use in your office or share it with coworkers or supervisees. 

Lastly, consider combining the worksheet with other self-development and self-concept worksheets, such as our goal planning worksheet, positive traits worksheets, self-reflection worksheet, self-esteem journal, or values clarification worksheet. 

Sources

• Boselie, J. J. L. M., Vancleef, L. M. G., van Hooren, S., & Peters, M. L. (2023). The effectiveness and equivalence of different versions of a brief online Best Possible Self (BPS) manipulation to temporarily increase optimism and affect. Journal of Behavior Therapy and Experimental Psychiatry. 

• Carrillo, A., Martínez-Sanchis, M., Etchemendy, E., & Baños, R. M. (2019). Qualitative analysis of the Best Possible Self intervention: Underlying mechanisms that influence its efficacy. PloS one. 

• Meevissen, Y. M., Peters, M. L., & Alberts, H. J. (2011). Become more optimistic by imagining a best possible self: effects of a two week intervention. Journal of behavior therapy and experimental psychiatry. 

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