Neuroscientist says writing a letter to your future self can boost happiness and improve mental health

By Admin

13 Nov, 2025

In a world where we are constantly chasing goals and deadlines, taking a moment to reflect can be incredibly powerful. According to Erin Clabough, a neuroscientist, author, and professor of psychology at the University of Virginia, one simple yet profound practice   writing a letter to your future self   can enhance mental well-being and overall happiness. As shared with CNBC, this mindful exercise helps align your present values with your desired future, giving you a clearer sense of purpose and emotional control.

Letter to Future Self Gives You Control
Dr. Clabough explains that writing to your future self allows you to examine whether your current actions and values align with the life you wish to create. It gives you the power to reflect, adapt, and make conscious choices that guide you toward your goals. The process encourages self-growth and awareness. “The idea that in the future, you’re going to come back and read that letter   I think that’s equally as important as writing it down,” she says.

She also highlights the importance of keeping your letter compassionate and kind. Harsh self-criticism can have a negative impact, while a gentle tone fosters a sense of hope and encouragement. Clabough advises keeping your intentions open-ended so you can freely navigate through life’s uncertainties   like being the captain of your own ship.

What to Include in a Letter to Your Future Self
When crafting your letter, Clabough recommends reflecting on what’s going well in your life and identifying areas that don’t align with your long-term vision. Be honest with yourself   acknowledge your strengths, your struggles, and your evolving priorities. The letter should help you evaluate how you’re spending your time, energy, and resources, and whether those choices reflect what truly matters to you.

“You can look at the idea of a placebo, and you can see that our belief in what we’re doing and what’s happening to us actually makes a huge difference,” Clabough notes, emphasizing the power of belief in shaping our experiences.

How Often Should You Write It?
According to Clabough, you should write a letter to your future self at least once a year. This practice acts as a mental check-in, helping you acknowledge challenges and celebrate growth. Even admitting that you are “going through a hard thing” in your letter can make a difference   it helps you face difficulties with awareness rather than denial.

A Simple Act with Profound Benefits
Setting intentions through self-reflection can positively influence your mental state, focus, and happiness. “Setting intentions makes a difference. I think this is something that should be utilized by all sorts of people, no matter their walks of life,” says Clabough.

Taking time to connect with your future self might just be one of the most meaningful forms of self-care. It’s a practice of mindfulness, hope, and honesty   and as neuroscience suggests, it could be the key to a healthier, happier mind.