Finding Joy: How Positive Anticipation Boosts Your Happiness

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In the world of mental health and self-development, the phrase "live in the moment" is frequently promoted as the key to happiness. While being present undoubtedly has its merits, scientific research shows that positively anticipating the future is a highly effective way to generate positive emotions and boost well-being. However, it is rarely used as the go-to method when people are trying to improve how they feel.

One significant reason future thinking enhances emotional well-being is that a large part of the brain is devoted to anticipating rewards. Studies have shown that anticipating future events can be more pleasurable than the events themselves. Thinking about the future involves mentally simulating future scenarios, which activates the brain's reward system and releases dopamine, a neurotransmitter linked to pleasure and happiness.

For instance, imagine planning a beach holiday. The thought of relaxing by the ocean, feeling the sand between your toes, and enjoying the sunshine can bring a smile to your face months before you actually go. The anticipation of the trip provides a prolonged period of excitement and enthusiasm.

The key to using future thinking in a way that makes you feel good is to stay focused on what you are wanting or the desired outcome. If you are enjoying imagining yourself on a beautiful beach getaway, and then start thinking about not being able to afford it, now you are thinking about a future you don’t think you can have and that will instead create a negative emotion.

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Here are some practical ways you can spend more time focused on your future in a way that can create more happiness in your life.

1. Plan Regular Enjoyable Activities: The future doesn’t have to be far away or a grand ambition. You can anticipate having a nice meal in a restaurant with a friend or going for a walk in a beautiful scenic place. Scheduling regular activities that you enjoy and look forward to is an important life skill for keeping a positive mindset. Whether it's a weekly coffee date with a favorite friend, a monthly hike, or an annual family trip, having something on the calendar gives you something positive to anticipate.
2. Create an Aspiration Board: To create a bigger picture of positive life events to anticipate, gather images and words that represent your dreams and goals. Arrange them on a board where you can see them daily. This visual reminder keeps you focused on what you’re looking forward to and can boost your daily motivation and happiness. Don’t worry about how you will accomplish those things, your brain will start to work on ideas and help you create plans, as long as you believe the goals are possible.
3. Set Small, Specific, Achievable Goals: Break down your long-term goals into smaller, manageable tasks. For instance, if you aim to write a book, start with a goal to write 500 words a day. These small wins build momentum and keep you excited about your progress.
4. Visualize Positive Outcomes: Spend a few minutes each day visualizing yourself achieving your goals. Picture the details, feel the emotions, and immerse yourself in the experience. Couple this with seeing yourself taking some steps toward achieving the goal. This practice of simulating both the outcome and the process of getting there is key and it not only boosts happiness but also increases the likelihood of accomplishing what you’re working toward.
5. Keep a Gratitude Journal With a Future Twist: While gratitude journals typically focus on the present, try adding a future twist. Write about what you’re grateful for now and what you look forward to. For example, "I’m grateful for my health today and excited about the upcoming yoga retreat." Don't forget to feel the emotion. Remember, gratitude isn't an intellectual exercise it is an actual emotion.

Thinking about the future is an important wellness tool you can use to enhance your emotional health by providing a sense of direction, purpose, and excitement. By setting goals, planning enjoyable activities, and visualizing positive outcomes, you can harness the mind’s power of anticipation to increase happiness and improve the overall quality of your life.

If you'd like to learn more strategies and skills for keeping your mind focused on a positive future I would suggest my book Think Forward to Thrive: How to Use the Mind's Power of Anticipation to Transcend Your Past and Transform Your Life.