An Exercise to “Look Back From the Future”

 

We all spend much of our “mind time” remembering. Unfortunately, too much of that time is focused on negative memories that make us feel bad: anxious, guilty, or ashamed.

But what if we could have more control over our minds and focus on creating positive memories which make us feel joy, gratitude, and pride?

Recently I read about the latest research on memory in the New Yorker. The article, “Partial Recall” by Michael Specter, explores how researchers are learning how to erase the lingering negative feelings created by traumatic memories. Tragically we often see this in veterans suffering from PTSD.

Based on this article, I created the following exercise to help my executive coaching and clinical clients create more positive memories by looking “back from the future”.

1. Imagine you are 10 years older than you are today
2. Now, from that perspective (May 19, 2024) imagine that you are remembering the preceding decade (2014-2024)
3. What are the positive memories that you hope you would have from that period? (eg: The birth of your first child)
4. Now write those memories down as if you are writing about the past decade from the vantage point of May 15 2024. (eg: I remember holding my new baby for the first time)
5. Next, write a list of actions you need to begin taking today to ensure those positive memories come to fruition. (eg: Save money, strengthen your marriage/relationship, etc)

My clients have felt that the experience of writing their “memories from the future” was a powerful exercise which enabled them to prioritize what was important in their lives.

 

Please give this exercise a try today. Maybe even do the exercise together with family members or coworkers. I am eager to hear about your experience and to get your feedback. Please share them with me in the comments sections below, or by emailing them to me.

Speaking of memories, I am off to see my month old granddaughter, Ada, for this first time in Thailand for 2 weeks. In order to devote all my energy into creating positive memories with her and her parents, Adam and Sarah, I will not be sending out Dr. Rob until June 9th.