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Science of MeDr. Jennifer Johnston-Jones
scienceofme.me

Your Next Chapter

Design the next three to five years from the inside out, starting with who you're becoming, not just what you'll do.

About 25 minutes · 4 parts

Why this works. In controlled studies, writing about your "best possible self" improved mood and well-being (King, 2001). Thinking in terms of identity ("I'm someone who…") also makes new behavior easier to keep. This worksheet combines both, then tests your vision like a scientist would.

Find a quiet 25 minutes. Write by hand if you can. Don't edit as you go.

Part 1Close the current chapter

1.If the last five years were a chapter in your biography, what would the chapter be titled?

2.What did that chapter teach you that you never want to have to learn again?

3.What are you done tolerating? (In your work, relationships, health, schedule.)

Part 2Your best possible self

Imagine it's five years from now and things went as well as they realistically could. Write for 10 minutes without stopping. Be concrete: where you wake up, who's there, what you do at 10 a.m. on a Tuesday, what you no longer worry about.

4.Five years from now:

Part 3Read it back like a scientist

What's in the pictureAlready partly true?What's missing

5.What surprised you? What's NOT in the picture that you assumed would be (a title, a city, a person, an amount)?

6.Which one element, if it came true first, would make most of the others easier?

Part 4Identity before action

7.Finish this sentence: "I am becoming someone who…"

8.What does that person do differently on an ordinary weekday?

Evidence I'll create in the next 30 daysBy when

9.Who will notice the change first? Who might resist it, and how will you handle that?

Created by Dr. Jennifer Johnston-Jones, PhD, licensed psychologist. Educational exercise for personal growth, not a psychological test, diagnosis or treatment.Want to work through this together?
scienceofme.me/book