Connecting with Your Future Self: A Smartphone and Virtual Reality Intervention to Stimulate Future-Orientation and Goal-Achievement (Preprint)

<sec> <title>BACKGROUND</title> Considering the future is a central aspect of psychosocial functioning and is linked to beneficial outcomes such as better health, academic achievement, and financial decision-making. Conversely, present-focused thinking is associated with impulsivity and self-defeating behaviors. Research suggests that identification with one’s future self—encompassing vividness, connectedness, and valence—plays a key role in motivating future-oriented choices and goal pursuit. Interventions that strengthen this connection have been shown to reduce maladaptive behaviors and promote well-being, but traditional approaches often rely heavily on imagination. Emerging technologies such as smartphone applications and virtual reality (VR) offer novel opportunities to make the future self more vivid and tangible, potentially reducing cognitive burden and enhancing intervention effectiveness. </sec> <sec> <title>OBJECTIVE</title> This study reports the results of a randomized controlled trial evaluating the effectiveness of a digital intervention designed to increase future-oriented thinking and goal achievement by strengthening psychological connectedness to one’s future self. Methods: The intervention was delivered through either a smartphone application or immersive virtual reality (VR), and targeted three components of future self-identification: vividness, valence, and connectedness. Participants were 321 first-year university students who engaged with digital renderings of their future selves over a period of three weeks. </sec> <sec> <title>METHODS</title> The intervention was delivered through either a smartphone application or immersive virtual reality (VR), and targeted three components of future self-identification: vividness, valence, and connectedness. Participants were 321 first-year university students who engaged with digital renderings of their future selves over a period of three weeks. </sec> <sec> <title>RESULTS</title> Compared to a goal-setting control group, both intervention conditions yielded significant short-term improvements on all three aspects of future self-identification. Additionally, the intervention buffered declines in future orientation during the study period, and VR delivery led to significantly higher weekly goal achievement. No significant effects were found for other primary or secondary outcomes, such as self-defeating behavior, impulsivity, or academic performance. </sec> <sec> <title>CONCLUSIONS</title> These findings suggest that digital interventions leveraging visual and interactive representations of the future self can strengthen future self-identification and support (short-term) goal pursuit. </sec> <sec> <title>CLINICALTRIAL</title> The trial is registered on Clinicaltrials.gov (NCT05578755) on 13 October 2022 and the study protocol is publishedfuture self identification, future self continuity, intervention, goal achievement, virtual reality, smartphone application </sec>