The Future-Self Video Journal For Goal Re-
commitment In Recovery Program
Brought to you by Encapsulator and Wesley Hospital
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.
Special offer $9.95 for 12 month subscription
Are you the school teacher creating an assignment all the home school parents, a fun assigment the whole family can enjoy. Providing opportunity for your children to do a project on family history with their class, interviewing each family member and recording a video message themselves that can be open at the end of the year or when class starts up again. A Digital Time Capsule the ideal way to document history in social isolation.
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.
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.