Looking back, looking forward worksheet

Are you a therapist looking for a looking back, looking forward worksheet for clients? You’re in the right place. 

This guide to this life transitions therapy worksheet gives mental health therapists a brief overview of the look back to look forward exercise and includes a free downloadable worksheet that you can save to your electronic health record (EHR) for repeated use. 

What is the ‘looking back, looking forward’ exercise?

Looking back, looking forward is a reflective exercise used in positive psychology, coaching, workplace settings, and therapy. It can help individuals explore their past experiences to inform their future decision-making and outlook. 

The exercise can enhance self-awareness, increase feelings of gratitude, and promote intentional decision-making moving forward into the future. 

It can be beneficial for clients navigating life transitions—like a relationship ending, wanting a career change, or graduating college—to use a life transitions therapy worksheet. 

The looking back, looking forward exercise can also be helpful for those establishing treatment goals. 

The looking back, looking forward exercise involves two steps:

• Looking back: Reflecting on past challenges, events, successes, and areas of growth to identify key lessons, patterns, and areas for improvement. 
• Looking forward: Using the insights from looking back to set intentions and create goals. 

In a therapeutic setting, therapists may encourage clients to reflect on past challenges and growth areas, and they can use that information to create therapeutic goals collaboratively. 

Therapists might use this exercise to support clients in navigating life transitions, acknowledging their strengths, and boosting their self-esteem. 

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The looking back, looking forward reflections can also be used in both individual and collaborative settings, such as:

• A workplace: Teams can review their progress on specific projects to adjust milestones and plan future initiatives.
• As a personal development tool: Through journaling, individuals may engage in this exercise as part of a seasonal self-reflection activity, such as reviewing the previous year’s goals, achievements, and life lessons to inform goals for the year ahead.  
• Coaching interactions: In a coaching relationship, individuals may reflect on their goals, acknowledge wins, and gain insights into overcoming obstacles to increase their chances of success in future endeavors.

Examples of look back to look forward prompts

The following prompts can be used to reflect on the past and look forward to the future. 

Simply adapt the questions to the time period you are reflecting on and looking ahead to.

Looking back prompts

• What have you learned about yourself in the last year?
• Name your top three accomplishments.
• What are you most proud of?
• What challenges did you overcome? 
• Reflecting on those challenges, identify three strengths you used.
• What habits or routines helped you to succeed?
• What lessons have you learned?
• Name three areas for improvement.
• List three coping strategies you’ve used to cope with difficult moments.
• What are you most grateful for?
• How have your values and priorities changed in the last year?

Looking forward prompts

• As you look to the future, what kind of life do you see for yourself? 
• What are three goals you want to focus on in the coming year? 
• How can you use your strengths to achieve those goals? What steps will you take?
• How will you address challenges as they arise? What coping strategies will you use?
• In what ways will you grow this year, emotionally, personally, and professionally?
• What new habits or skills will you develop?
• Which core values will guide your decision-making this year?
• What is your first step toward moving toward your desired future?

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How to use the ‘looking back, looking forward’ worksheet 

Therapists can download and use the looking back, looking forward worksheet with clients in several ways.

In session, you can discuss the looking back, looking forward prompts to explore reflection and to inform goals. Using the life transitions therapy worksheet, encourage clients to identify their strengths, accomplishments, values, and growth edges.

Additionally, you may give the life transitions therapy worksheet to clients to complete the activity between sessions and then discuss their reflections at their next therapy appointment. 

Lastly, the looking back, looking forward worksheet can be used as part of the collaborative assessment and treatment planning process.

Sources

• 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. 
• Ryff, C. D. (2022). Positive psychology: Looking back and looking forward. 

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