Abstract
The best possible self (BPS), defined as a future-oriented Positive Psychology Intervention (PPI), has shown to be effective to increase wellbeing levels in previous studies. However, it is unknown if the future frame is an essential constituent for the efficacy of this exercise. This work was aimed at exploring the role of the temporal focus in the efficacy of the BPS intervention. Two randomized controlled trials (RCTs) were carried out, in which participants (N = 112 and N = 107) were randomized to writing about their past, present or future best self, or about the activities carried out during the last 24 h (control condition). The main outcome measure was positive affect, and other measures related to wellbeing were also included (satisfaction with life, happiness, optimism, self-efficacy and self-satisfaction). It was hypothesized that all three experimental conditions would be equally effective to increase wellbeing and that they would produce larger benefits than the control condition. Results of both RCTs showed that all conditions significantly increased their wellbeing levels, which could imply that varying the temporality of the BPS does not affect the efficacy of the intervention. However, no statistically significant differences were found between the experimental and control conditions. Implications of these results will be discussed. This study contributes to the research on the mechanisms that influence the effectiveness of a widely used PPI.
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CIBERobn is an initiative of ISCIII. This research was supported by the Spanish Ministry of Education, Culture and Sport through a doctoral grant to the first author (FPU13/03406).
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Appendices
Appendix 1: Transcription of the Audio Instructions of the Experimental Conditions
BPAS condition:
“We would like you to mentally visualize, with as much detail as possible, your best past self. In order to do this, focus on your past and visualize yourself in the best time or moment where you consider that the best version of yourself appeared (…).”
BPRES condition:
“We would like you to mentally visualize, with as much detail as possible, your best current self. To do this, focus on your present, and visualize yourself currently. Identify those abilities, qualities or characteristics of yourself that you currently consider the most relevant and that represent the best version of yourself (…).”
BPS condition:
“We would like you to mentally visualize, with as much detail as possible, your best possible self. Focus on your future, and imagine yourself and the qualities, skills, achievements, etc., that would form the best version of yourself and the best way in which your life could develop. Imagine that everything has gone in the way you wanted (…).”
All experimental conditions:
“(…) Take some time to imagine it. You can guide the construction of your best past/present/future self taking into account the following three areas: personal area (for example, feelings, physical abilities, personal achievements…), academic or professional area (professional achievements, goals…), social area (friendships, family relationships…). To build your best past/present/possible self use as much sensory information as possible: smells, tastes, sights, sounds, feelings… It will probably help you if you close your eyes and focus on what you visualize in your mind.”
Appendix 2: Transcription of the Audio Instructions of the Control Condition
“We would like you to visualize in your mind, with as much detail as possible, the activities you have done today. To do this, focus on the activities of your daily life that normally go unnoticed, such as meetings, classes, conversations, etc. This exercise consists of remembering them and visualizing them in your mind as vividly as possible. To help you determine and guide what to focus on, think about an agenda of the last 24 h and review it slowly. Think about each activity you have done, when and where it took place and with whom. It will probably help you if you close your eyes and focus on what you visualize in your mind.”
Appendix 3: Transcription of the Audio Instructions of the Lemon Visualization Exercise
“Close your eyes and focus on the experience. Imagine that you are in a garden full of trees on a sunny day. Relax and breathe the fresh air. Feel that fresh air on your face and your body, feel the sun on your skin. Imagine that among those trees you can see a lemon tree. Imagine that there is also a table with a plate and a knife. Look through your own eyes as you walk towards the lemon tree. Grab the most appetizing lemon on the tree. Look closely at this magnificent yellow and juicy lemon. Feel its soft texture with your fingers. Bring it closer to your nose and start to distinguish the different nuances of lemon aroma. Next, go walking towards the table, observe well how you take the knife and make two cuts in the lemon: one, two, dividing it into four pieces. Take one of the pieces and put it closer to your nose. At that moment you realize the new aromas that emanate from the lemon: more intense. You notice a sense of freshness and cleanliness. Now, bring the lemon to your mouth, bite it and notice the acid taste of the lemon in your mouth. Keep savoring the experience.”
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Carrillo, A., Etchemendy, E. & Baños, R.M. My Best Self in the Past, Present or Future: Results of Two Randomized Controlled Trials. J Happiness Stud 22, 955–980 (2021). https://doi.org/10.1007/s10902-020-00259-z
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DOI: https://doi.org/10.1007/s10902-020-00259-z