Writing a Letter to Your Future Self Can Make You Happier, Says Neuroscientist

A leading neuroscientist, Erin Clabough, has shared a simple yet powerful way to improve happiness and mental health — by writing a letter to your future self. Clabough, who is also a professor of psychology at the University of Virginia, believes this practice helps people reflect on their current lives, align their actions with their values, and make positive changes for the future.

She explained that when you write a letter to your future self, you get the chance to think deeply about what truly matters to you. It allows you to look at your present situation and ask, “Am I living the way I want to live?” or “Are my choices helping me become the person I want to be?” According to Clabough, this kind of reflection builds self-awareness and emotional strength.

Clabough told CNBC that writing to your future self gives you control over your life. “It gives you the chance to see if your current values match the life you want to live,” she said. The act of writing itself is important, but what makes it more powerful is knowing that your future self will one day read those words.

She advised that people should keep their letters “kind and compassionate.” The tone of the letter should be gentle and supportive, not critical. Being kind to yourself, even in writing, can create a sense of comfort and self-acceptance, which leads to better mental health.

Instead of setting strict goals or timelines, Clabough suggested keeping your intentions open-ended. “It’s more useful to set your intentions and leave it really open,” she said. This allows you to stay flexible and adapt to life’s changes while still guiding yourself toward growth.

When writing such a letter, Clabough recommends focusing on two main questions — “What is working well in my life?” and “What doesn’t feel right?” These questions help you find clarity about your feelings, actions, and priorities. She added that honesty is key. The letter should truly represent what you feel inside, not what you think others expect from you.

She also encouraged people to reflect on their time and energy. “Are you proud of how you spend your time, energy, and resources?” she asked. Taking this honest look helps people understand whether they are moving in the direction they truly want.

Clabough compared the process to a placebo effect, explaining that belief plays a strong role in personal change. “Our belief in what we’re doing and what’s happening to us actually makes a huge difference,” she said. In other words, when we believe that writing the letter can bring positive change, it often does.

The neuroscientist recommends doing this exercise at least once a year. Each letter can act like a time capsule — a message of hope, advice, and encouragement for your future self. When you look back, you can see how far you’ve come and what you’ve learned along the way.

She also pointed out that even when facing challenges, writing to yourself can help you stay strong. “It becomes easier to deal with a hard situation when you admit in your letter that you are going through something tough,” Clabough said. Acknowledging your struggles makes them easier to face.

In today’s busy world, many people struggle to find time for self-reflection. But Clabough’s research shows that writing to your future self can be a simple and healing way to stay connected to your values and dreams. It helps people see life as a journey — one that they are always shaping, learning from, and improving.