A Letter to My Future Self
A narrative writing worksheet composing a letter to one's future self about the present, hopes and things to remember, with an opening date.
1-page fillable PDF · US Letter (prints on A4) · Narrative · Hope
- Approach / concern
- Universal
- Technique
- Narrative · Hope
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the A Letter to My Future Self?
Future-oriented writing increases hope, clarifies goals and supports continuity across therapy. Expressive writing has documented psychological benefits.
Why it works
Expressive writing can improve wellbeing (Pennebaker, 1997). Positive psychology exercises such as imagining a best possible self increase optimism (Seligman et al., 2005).
When to use it
- Endings of therapy
- New year or transitions
- Hope building
- Groups
How to use it in session
- Choose an opening date.
- Write freely.
- Include hopes and reminders.
- Seal or save.
- Open and reflect later.
Clinician tips
- Encourage compassion, not pressure.
- Use at therapy endings.
- Revisit together if appropriate.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What if my hopes don’t come true?
The letter is about intention and self-compassion, not a test.
When should I open it?
Six months to a year later is common.
References
Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.
Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
