How to Write a Letter to Future Self and Change Your Unfolding Story

You’re on the beach, exhausted and happy after a long trip. You are gazing out at the sunlit ocean and the endless, warm sky. Below, a bottle with a paper inside hits the cliffs. When you take it out and unwrap the message, the script is vaguely familiar. The note is in your own writing. The letter says: 

“I was waiting for you here. I knew you could do it. Great job.”

That’s the emotional charge of receiving a letter from your future self. It’s intimate, grounding, and surprisingly clarifying. And science backs that power: one study found that students who wrote down their goals improved their academic performance by 22%, a reminder that putting intentions into words can have a meaningful impact on what happens next.

A future-self letter works the same way. It serves as a crucial focal point to check in with our plans and views of the future, and is typically written at the end of the year, before major life events, or even when we need a confidence boost. Knowing how to do it gives you a unique tool in your arsenal to see not just the person you are, but also the one looking straight ahead into the reality they are willing to make. 

Key Learnings

• Writing to your future self enhances self-continuity, the psychological sense that your present and future selves are connected, which supports motivation and long-term goal alignment.
• It also promotes self-narrative coherence, helping individuals organize experiences and strengthen emotional regulation by integrating past events into a meaningful life story.
• Ultimately, it promotes self-compassion, thereby reducing self-criticism and enhancing emotional resilience.

How to Write a Future Self Letter in 6 Easy Steps

While we all know how to text, sending a letter to someone, especially to yourself, is an entirely different process. It doesn’t come with a manual. However, here are the steps that can make this unique practice easier, and observe the journey you have made.

Step 1. Focus on the Goal

Every message has a purpose. Do you want to get new insights, set boundaries for a healthier life, or acknowledge your success? You can write as many letters as you want, so the reason might as well be very specific.

Step 2. Identify a Future Date

The best thing about this practice is that you get to read your letter later on. What is the future date you would like it delivered? For instance, if you have decided to dedicate your text to the end of the year or your plans for the next one, consider a December delivery date. Is it your birthday or a wedding date?

Step 3. Remember the Now

The Future You will read the letter and recall the past, so dedicate time to analyzing your growth. Describe what life is like right now as you are seeing it — with the good, the bad, and the effort you have made. Here’s what you can add:

• Your priorities
• Your strengths
• Your personal life
• Things to improve
• People you are most thankful for
• Your dreams and desires.

For visualization, picture taking a snapshot of your life. And this photo is taken not by someone with a great camera and ideal lighting — it’s done on the go, with a not-so-perfect angle and an unprepared smile. 

Step 4. Do It With Love

Each letter to oneself is a love letter to all the versions of ourselves. Let’s get inspiration from Thich Nhat Hanh, also known as the father of mindfulness; while he describes a letter as a message between two people, it fits perfectly to describe our self-expression as well:

“A real love letter is made of insight, understanding, and compassion… A true love letter can produce a transformation in the other person, and therefore in the world… Some letters may take the whole of our lifetime to write.”

Envision yourself contacting a friend. Stay compassionate and thoughtful. It’s best to avoid pressure or “shoulds” and instead focus on gentle encouragement. Here are some ideas:

• “I hope you’ve continued to follow your curiosity.”
• “I’m sure it was difficult to do. I am preparing to do this right now, and I'm already worried. I get it.”
• “You were brave for trying, even when things were uncertain. I have fond memories of you.”

Step 5. Envision the Future

This exercise isn’t just about listing things we want to try out. It calls for visualization and emotional direction. What do you want your future to be? 

In one of her latest articles, a clinician, Gail Purvis, claims that writing a letter to your future self helps you set and achieve goals because “Putting pen to paper … emphasizes the importance of thinking about your future and what you want.” We give our minds a nudge, as if we’re saying, “Yes, I mean it, brain. Time for serious self-reflection.” 

Before you jot down your plans like a kid with a Christmas gift list, let’s pause and consider whether we need to be that specific in our letters. Science shows that most of the plans we write down in such letters aren’t effective because they’re too specific.

Purvis suggests taking motivation from genuine curiosity, optimism, and compassion for the future. Here’s what one study participant expressed about their future via digital “letters” to self:

“The one thing I really wish I’ll be able to say in 2050 is that I still have hope, that I can still see the silver lining, and, even if things are worse than they’ve ever been, I hope I will feel like I've done enough.”

Step 6. When Rereading…

Don’t judge. There’s no need to evaluate what you did “right” or “wrong” as your past self. Reflect on how you feel with the knowledge and experience you have today. You might find that some dreams came true, while others turned out to be something you did not expect. Both outcomes are signs of movement, not failure.

Why Do You Need to Write a Letter to Your Future Self?

Before you pick the pen, let’s explore why this practice is so meaningful. Importantly, writing to your future self is more than a creative ritual. It is a powerful psychological and practical instrument that teaches you to stop overthinking, build self-awareness, and listen to your emotions.

Strengthening Self-Continuity

Self-continuity is the ability to feel connected to who you’ve been, who you are, and who you’re becoming. It is a sensation of constant growth and seeing our value in this change. We often forget that we’re more than just this person we are being in the moment. When you write to your future self, you’re building a bridge across time thanks to letters that foster a sense of self-continuity. 

We create these time capsules to offer ourselves snippets of life we might have forgotten. Staying in touch with ourselves builds self-awareness. Instead of being a short story, we evolve into complex tales with growth and change. Accepting ourselves as we age and progress makes us more confident and builds self-compassion. 

For example, if we see ourselves struggling with a task today, we might be overly self-critical. If we put this challenge into perspective, however, we might recall all the other tiny steps we have taken to bring us to this second. With this perspective, we learn to appreciate the chance to try new things, even when they seem awkward.

Reclaiming Our Narrative

Narrative identity is a psychological term that explains the inner story each individual has about who they are and what their life’s meaning is. This concept suggests that we develop our identity by weaving the various events in our lives into a coherent meaning. We see our lives as evolving stories with a particular purpose. 

The way we understand ourselves and our journey demonstrates our sense of agency and our own role in our story. Think of it like that: if you tell your story as an individual who acted instead of reacted, you reclaim an active role in your life. 

Professor Rebecca Shiner, who specializes in personal, clinical, and developmental psychology, explains why many professionals pay attention to a person’s narrative:

“[A sense of agency] is considered a motivational theme [that shows how people are living], how they’re motivated… So you tell your story in a way where you’re in control of the things that are happening to you, and you are active rather than just being a passive victim at the whim of your circumstances.”

Prompts About Your Future

Everyone’s journey with the letter to a future self is different. Some know what they will write from the get-go, while others need a bit of help. We’ve prepared a small list to get you started. 

🎄 End of Year Prompts

Here are several ideas for closing one chapter and opening another:

• What do you want your life to feel like by this time next year?
• Which lessons from this year do you want to carry forward? Which can you finally release?
• Is there a change you no longer fight and want to bring into this year?
• What do you wish to be brave enough to begin?
• How do you envision celebrating the person you’re becoming?

🎯 Career and Goal Setting Prompts

These prompts help you explore where you are heading:

• What kind of work would make your future self proud, even if it isn’t what society thinks is successful?
• How do you expect your relationship with ambition to evolve?
• What skills or qualities are you excited to grow into?
• What is something you consider a fail that you can turn into a win?
• What would you like to do for your career if you had enough time?

💟 Personal Life & Relationships Prompts

Use these to reflect on the connections you have or the people dear to you.

• What kind of people do you want to surround yourself with?
• Are you ready to meet new people, or would you prefer to focus on strengthening the personal connections you already have?
• What kind of love are you learning to give yourself?
• How do you want to be involved differently for others in the future?
• What would you like to do for your community?

🌱 Mental Health Prompts

We all deserve more self-compassion, and our growth comes only if we acknowledge what hurts at the moment. Explore what your mind and heart need:

• What does finding your value look like for your future self?
• What new boundaries or rituals could protect your energy moving forward?
• Do you think your current mental health behavior will lead to progress?
• Where do you think you are on your mental health journey?
• What fears do you want to outgrow, and what strength do you want to cultivate?
• Can you predict how you will progress in your healing?

Tools for Writing a Letter

Several instruments can make this activity more engaging and inspiring.

Books, Websites, & Cards

• Letters to My Future Self by Lea Redmond. This book offers a variety of beautifully illustrated prompts for letters to your future self. After you answer the prompt, put it into one of the envelopes and write the date you will read it.
• Letters to Future Self Writing Kit. An insightful and straightforward pack featuring cards with prompts and envelopes with the exact dates of “delivery.” You can complete just one letter and seal it until you are ready to open it.
• Letter to Yourself. This platform allows you to write a letter to your future self and have it delivered as a physical copy on a specified date. Provide your basic login details, write your note, and complete the necessary information to have it sent to you later.
• Future Me. Specifically designed as a website for sending letters to your future self, this automated email service allows you to choose the time and even the recipient. If you'd like to share, you can make your letter public while remaining anonymous. Ensure that you do not share sensitive information if you want it to be visible.

Get your personalized plan for a calmer mind! Take a quick quiz

Music and Noise Ambience

A good playlist can put you in the right frame of mind for writing a letter. If you don’t have your personal music pick to put in the background, we’ve got a few options for you.

• Cozy Christmas Ambience. Without any music or popular tracks, this quiet, contemplative ambience is for deep thoughts in a relaxing room filled with fire and a Christmas mood.
• You are writing a letter to an old friend. This romantically titled playlist is a sweet, short piece (just 30 minutes) that gently reminds us that we are our own best friends.
• POV: you’re writing love letters at 3 am. This is a great, gentle pick that encourages us to put our thoughts on paper.
• It’s autumn 1940s. It features old-school music and, unlike the previous playlists that were primarily for cold evenings, is more suitable for warmer days.
• Everything will be fine. The most popular on this list is a hopeful playlist with gentle music that inspires listeners to think about the future.
• Dancing in your living room, just enjoying life. A fast-paced and dynamic combo with music that makes you smile immediately. 

Examples From Real People

Here are a few examples of real people’s letters posted online:

• A hopeful one. A person reveals their letter expressing expectations for the future in a self-compassionate and kind way.
• A forgotten one. A 21-year-old user shares a letter they wrote to themselves when they were 13 years old.
• A dynamic one. An individual wrote a letter to themselves ten years ago and opened it, as planned, in 2024. 

We have written two letters for two different directions, if you need a few more ideas.

End-of-Year Letter to Future Self

Dear Future Me,

It’s the end of another year. How does it feel on the other side? Hopefully, it’s as good as right now.

I’m so proud of myself for so many things. I have recently started a new job, and I seem to be doing quite well. I also got a date with a nice person! I am so glad I finally have someone I can spend my time with.

Not all things are perfect, though. I’m trying to feel better by spending more time with my friends. I am thinking about reconnecting with some people from before I moved here. Did I do it? I wonder whether I will keep the same friendships I have now or find new ones. There are some situations I want to come to peace with.

You’ve probably changed since I wrote this. Whatever the reason, I hope you feel safe in your heart knowing that you have things that make you smile as you read my letter. I hope you feel more comfortable with yourself. 

You did your best this year. Don’t wait for me — I’ll follow soon.

With warmth,

Me, from the past page of this chapter

A Hopeful Letter Written When Things Are Tough

Dear Future Me,

I’m writing from a moment that feels heavy, the kind where growth and good mood are something you have to reach for, not something that is already here. 

I don’t know how long this state will last, but I want you to know that I believe in you. I will continue to believe in you, no matter what. Perhaps when you open this, in a future date somewhere years from now, you will smile and tell me that it is all good now.

Perhaps you are reading this in a softer season. Maybe the air feels lighter, perhaps you’ve found your rhythm again, or you have discovered fun things that bring you joy. There’s so much in life to see and appreciate, and I am planning to explore it. I wonder if your days are filled with discoveries I helped uncover.

If life still feels uncertain, that’s okay. You’ve walked through worse and made it here. Just keep going. 

With love and faith in you,

Me, from the past.

Defining Your Path

Writing a letter to your future self isn’t just about you in tomorrow or you in today. It’s about taking the pen and making yourself through words, each shape on paper written for you. When we put a snapshot of ourselves on a letter, we believe that whatever version of ourselves will open it later is worth the message. It’s our desire for life made physical. And we can make it beautifully real now.

References

1. Chishima, Y., & Wilson, A. E. (2020). Conversation with a future self: A letter-exchange exercise enhances student self-continuity, career planning, and academic thinking. Self and Identity, 20(5), 646–671. https://doi.org/10.1080/15298868.2020.1754283
2. Finnegan, W. (2023). ‘It’s beautiful, living without fear that the world will end soon’ – digital storytelling, climate futures, and young people in the UK and Ireland. Children’s Geographies, 21(5), 898–913. https://doi.org/10.1080/14733285.2022.2153329
3. Fino, E., Jemmett‐Skinner, T., Evans‐Miller, R., Perkins, J., Malik, M., Robinson, M., & Webb, G. (2024). Dispositional traits, characteristic adaptations, and narrative identity reconstructions in individuals with depersonalization and Derealization. Journal of Personality, 93(3), 796–810. https://doi.org/10.1111/jopy.12976
4. Hanh, N. (2011). Your true home: The everyday wisdom of Thich Nhat Hanh. Shambhala.
5. Malinsky, G. (2024, April 11). How writing a letter to your future self can help you set and achieve long-term goals, experts say. CNBC. https://www.cnbc.com/2024/04/11/writing-a-letter-to-your-future-self-can-help-work-toward-your-goals.html
6. Samokhval, V. (2025a, July 22). 7 effective ways to stop overthinking and find peace of mind. Liven App. https://theliven.com/blog/wellbeing/overthinking/how-to-stop-overthinking-practical-strategies
7. Samokhval, V. (2025b, October 20). Explore examples of boundaries you can set for a healthier life. Liven App. https://theliven.com/blog/wellbeing/trauma/explore-examples-of-boundaries-you-can-set-for-a-healthier-life
8. Thompson, B. (2024, April 22). Psychologist Rebecca Shiner on narrative identity & personality disorders - psychology and psychiatry interview series. Seattle Anxiety Specialists - Psychiatry, Psychology, and Psychotherapy. https://seattleanxiety.com/psychology-psychiatry-interview-series/2023/11/30/psychologist-rebecca-shiner-on-narrative-identity-amp-personality-disorders
9. What does science say about all the failed New Year’s resolutions? European Commission. (2023, January 12). https://cordis.europa.eu/article/id/442773-trending-science-what-does-science-say-about-all-the-failed-new-year-s-resolutions