This simple 15-minute mindset exercise can ease anxiety, science shows

BY THE OPTIMIST DAILY EDITORIAL TEAM A growing body of research is revealing how a short, simple activity that is done in just 15 minutes can reduce anxiety, improve mood, and promote long-term emotional well-being. The practice, called the Best Possible Self exercise, invites people to imagine their ideal future across all areas of life, from relationships and career to health and personal growth.

Developed by the Greater Good Science Center (GGSC) at UC Berkeley, the exercise has gained international traction after a recent study from the University of Missouri-Columbia showed immediate and lasting benefits for participants. How it works: a daily dose of visualization The concept is straightforward but surprisingly effective. Participants are asked to write continuously for 15 minutes about what their life might look like if everything went as well as it possibly could. “ This exercise is most useful when it is very specific, ” according to the GGSC.

“ If you think about a new job, imagine exactly what you would do, who you would work with, and where it would be. The more specific you are, the more engaged you will be in the exercise and the more you’ll get out of it. ” In the University of Missouri-Columbia study, undergraduate students practiced the exercise every day for two weeks. The effects were undeniable; many experienced a notable lift in mood almost immediately, with sustained emotional improvements lasting for weeks among those who continued the practice on their own after the study ended.

Proven results across cultures and age groups While the original study focused on predominantly white, female college students in the U.S., subsequent research has demonstrated the exercise’s effectiveness across different populations and cultures. In Norway, a four-week version of the program conducted entirely online led to improved emotional well-being that lasted up to six months. The benefits were consistent across age, gender, and education level, suggesting the method has wide-ranging appeal and impact. Among South Korean and Chinese university students, incorporating the Best Possible Self exercise into six- and eight-week wellness programs led to increased life satisfaction and even measurable reductions in symptoms of depression.

Building a global wellness movement To bring the science to a wider audience, the Greater Good Science Center teamed up with psychologist and author Dacher Keltner to produce The Science of Happiness podcast. In each episode, guests try out practices like the Best Possible Self exercise and reflect on how it affects their mental and emotional health. These stories are helping to spread the message that mental health tools don’t have to be complex or expensive. Sometimes, a few minutes of focused intention and creativity can lead to significant emotional rewards.

Why it works Experts suggest that the effectiveness of the Best Possible Self exercise lies in the power of positive visualization and intentional goal setting. By imagining a version of the future where everything goes right, people activate feelings of hope, agency, and motivation, all of which are protective against anxiety and depression.

The exercise encourages users to focus on their strengths and envision what’s possible, which in turn can help rewire thought patterns away from fear or self-doubt. How to try it yourself Want to give it a try? Set aside 15 minutes, grab a notebook or open a blank document, and write about what your ideal life might look like one, five, or ten years from now. Think about all aspects of your life: work, relationships, health, hobbies, and personal growth.

Be specific, be bold, and don’t worry about grammar or structure. This isn’t about perfection, it’s about possibility. As the research shows, your imagination may be more powerful than you think. Source study: The Journal of Positive Psychology—How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selvesThe post This simple 15-minute mindset exercise can ease anxiety, science shows first appeared on The Optimist Daily: Making Solutions the News.