A technique for evoking change talk by imagining a better future. The client projects themselves into a future where the change has happened, or, conversely, where nothing has changed. The positive version: "If everything worked out well — how would your life look?" The negative version: "If everything goes on as it is — what will happen in 5 years?"
Step-by-step guide
- Positive version: "Imagine a year has passed, and everything changed the way you wanted. What does your life look like?"
- Let the client describe the picture in detail
- Deepen: "What else? How do you feel? Who is beside you?"
- Negative version: "If everything goes on as it is, where will you be in 5 years?"
- Ask the linking question: "What needs to change for the future to be as you want it?"
When to use
- In low motivation or "I don't know why"
- When the client is stuck in the present and sees no alternatives
- In work with addictions — visualizing life without the substance
- At the start of planning — as a description of the target state
Key phrases
Imagine a year has passed, and you have done what you wanted to change. What does your typical day look like?
Follow-up questions
If everything stays as it is — how do you picture your life in 5 years?
Alternative phrasings
If it all worked out — what would be the most important thing in those changes?
Warnings
- ⚠️ Do not use only the negative version — it can be demoralizing
- ⚠️ Give enough time for a detailed description of the picture
- ⚠️ Do not move to planning right after the visualization
Source: Miller & Rollnick, 2013
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.