Humans are natural time travellers—mentally, at least. Research shows that nearly half of our waking hours are spent thinking about something other than the present moment (Killingsworth & Gilbert, 2010). Much of this involves imagining the future, whether it’s planning something enjoyable like a holiday or worrying about uncertainties, such as job security or global events. Given the abundance of challenges in today’s world, these future-focused thoughts often carry an anxious undertone.
However, this natural tendency to time travel mentally offers untapped potential. Futures thinking—a structured approach to contemplating the future—allows us to channel this instinct into something productive, giving it purpose and control.
Futures Thinking vs. Living in the Moment
The mindfulness movement, with its emphasis on living in the present, has gained significant traction as a tool for improving happiness and mental health. Mindfulness is undoubtedly valuable, with a strong evidence base supporting its role in reducing stress and enhancing emotional well-being. However, as humans, we can’t stop thinking about the future—it’s hardwired into us.
Interestingly, research suggests that future-oriented thoughts are generally more positive than reflections on the past (Gilbert, 2009). This indicates that thinking about the future might actually enhance mood, provided it’s done constructively. Futures thinking, rather than being at odds with mindfulness, complements it by helping individuals engage with the future in a way that fosters optimism and resilience.
Preparing for the Future with Scenario Planning
Scenario planning is a key tool in futures thinking. By imagining and preparing for a variety of possible futures, we can reduce stress and anxiety about the unknown. Research supports this: individuals who actively engage in scenario planning feel more in control and better equipped to handle challenges (Oettingen, 2014).
Moreover, vividly imagining positive future scenarios can serve as a psychological buffer against stress. Optimists, for instance, often report more vivid and hopeful future-oriented thoughts, which help them regulate emotions and cope better with adversity (Carver et al., 2010). The act of mentally “pre-living” difficult situations—be it a pandemic or climate crisis—can prepare us emotionally and strategically for real-life challenges. When those scenarios unfold, individuals who have rehearsed them in their minds are less likely to be overwhelmed and more likely to act with confidence.
A striking example of this comes from Jane McGonigal, a game designer with the Institute for the Future. A decade before the COVID-19 pandemic, she led a global pandemic simulation. Participants who engaged in this exercise reported feeling less stressed and more prepared when the real pandemic struck, having already mentally navigated similar challenges.
Other fields have demonstrated similar benefits of mental simulation. A study discussed in the UCLA Newsroom highlighted how connecting with future selves can improve long-term decision-making by increasing empathy for the person we will become (UCLA Newsroom, 2023). In healthcare, surgeons who practised cognitive simulation techniques showed improved performance in real operating theatres, as they enhanced their skills through mental rehearsal of procedures (BJS Open, 2021). Athletes have also long used mental rehearsal to enhance performance, with studies showing that mentally simulating physical activities can activate motor-related brain regions and lead to improved execution during actual performance (eSoftSkills, 2023). Similarly, visualization techniques in stress reduction have been shown to help individuals create positive mental images, improving emotional well-being and resilience in stressful situations (BetterHelp, 2023). In nursing education, simulation-based training has improved clinical judgment and self-confidence among student nurses, better preparing them for real-world practice (BMC Medical Education, 2023).
Empathising with Our Future Selves
Despite our natural future orientation, fMRI studies reveal a curious limitation: when we think about ourselves five or ten years from now, our brains treat our future selves as strangers (Hershfield et al., 2011). This disconnect has profound implications, particularly for long-term planning. For instance, many people prioritise immediate gratification over saving for retirement, effectively disadvantaging their future selves. In the UK, pension savings statistics highlight the consequences of this short-sightedness.
Research published inNew Scientist further explores this empathy gap. A study by Hal Hershfield at UCLA found that individuals who viewed digitally aged images of themselves were more likely to save for retirement. This effect stems from the heightened connection and empathy these individuals felt toward their future selves (New Scientist, 2017). Similarly, anotherNew Scientist article discusses how talking to and visualising your future self can foster healthier decisions, boosting both physical and mental well-being (New Scientist, 2023).
By vividly imagining ourselves in the future, we can bridge this empathy gap. Picture the life you want—your home, relationships, work, and health—and you can motivate present-day actions that align with your long-term goals. This practice is not mere fantasy; it can shape tangible outcomes, potentially determining whether we enjoy a healthy, happy future or struggle through avoidable difficulties.
Expanding Our Imagination Beyond Ourselves
Futures thinking isn’t only about personal planning—it also invites us to envision futures for our families, communities, and even the planet. In a world often dominated by dystopian narratives, cultivating a vivid, hopeful imagination about collective futures can inspire action and innovation. Thinking beyond apocalyptic scenarios allows us to imagine solutions to climate change, global inequality, and other pressing challenges.
References
- Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind.Science, 330(6006), 932.
- Oettingen, G. (2014).Rethinking Positive Thinking: Inside the New Science of Motivation. Current.
- Carver, C. S., Scheier, M. F., & Segerstrom, S. C. (2010). Optimism.Clinical Psychology Review, 30(7), 879–889.
- Hershfield, H. E., et al. (2011). Increasing saving behavior through age-progressed renderings of the future self.Journal of Marketing Research, 48(SPL), S23-S37.
- Psychology Today. (2019). Why we need empathy for our future selves. Retrieved fromhttps://www.psychologytoday.com
- McGonigal, J. (2021).Imaginable: How to see the future coming and feel ready for anything. Alfred A. Knopf.
- BJS Open. (2021). Modeling surgical skill learning with cognitive simulation. Retrieved fromhttps://academic.oup.com
- eSoftSkills. (2023). The science behind the power of visualization. Retrieved fromhttps://esoftskills.com
- BetterHelp. (2023). Using visualization techniques to decrease stress and increase happiness. Retrieved fromhttps://betterhelp.com
- BMC Medical Education. (2023). Simulation-based learning in nursing education. Retrieved fromhttps://bmcmededuc.biomedcentral.com
- UCLA Newsroom. (2023). The stranger within: Connecting with our future selves. Retrieved fromhttps://newsroom.ucla.edu
- New Scientist. (2023). How talking to your future self can improve your health and happiness. Retrieved fromhttps://www.newscientist.com
- New Scientist. (2017). Your true self: The future is a foreign person. Retrieved fromhttps://www.newscientist.com