The Future-Self Video Journal For Goal Re-commitment In Recovery Program
Brought to you by Encapsulator and Wesley Hospital Ashfield.
At Wesley Hospital Ashfield, we have some recommendations for how to use encapsulator to help you take action in the early phase of recovery.
Research into goal setting suggests that ‘mental contrasting’ is an effective technique to increase the likelihood of behaviour change when working towards a goal (in our case here, recovery; for example, see Wittleder et al., 2019).
Mental contrasting involves considering what your goals are and what the best things would be about achieving the goal but also what barriers stand in your way.
This technique helps you recommit to the goal and think about ways to address the barriers.
Finally, speaking about what you wish for yourself in six months and five years can help you take steps today to achieve your goals.
It is recommended that you use the prompts for recommitting to your goal by making a short video (1-2 minutes or more if you wish) every morning in Encapsulator.
Over time it is likely that you will learn more about barriers and also what you really wish for. In early recovery, it will be helpful to recommit daily and over time this can be reduced to weekly.
Mental Contrasting with Action (from Wittleder et al. 2019)
With Encapsulator you can make different capsules for different purposes, for example, a gratitude list. After you become accustomed to making the videos, locking the capsule but still adding the video daily is recommended and the videos will be private and encrypted.
As mention above, it is recommended that you use the prompts below for recommitting to your goal by making a short video (1-2 minutes or more if you wish) every morning. These prompts have been adapted from previous studies of mental contrasting (for example, Wittleder et al., 2019)
Encapsulator Future-Self Prompts
1. What is the date?
2. What is your goal?
3. What would be the best things about achieving this goal? Picture these things in your mind.
4. What are the biggest barriers to achieving your goal today? Picture what the barriers are.
5. How can these barriers be overcome?
6. Think about yourself in six months’ time. What do you wish for yourself?
7. Think about yourself in five years’ time. What do you wish for then?
We wish you a wonderful journey of discovery and motivation with a Digital Time Capsule by Encapsulator…
Wittleder, S., Kappes, A., Oettingen, G., Gollwitzer, P.M., Jay, M. and Morganstern, J. (2019). Mental Contrasting with Implementation Intensions Reduces Drinking When Drinking Is Hazardous: An Online Self-Regulation Intervention. Health Education & Behaviour, 1-11.