"What If" Journal Practice for Expanded Possibilities

It's so easy to get locked into a "worst case scenario mindset" (heck, we were literally built with a negativity bias to help us survive). The problem is, that narrows our ability to see that reality may even be different, keeps us stuck in cycles of pain & frustration, and actually limits the possibility that the best case scenario can play out.

For this practice, grab a journal and a pen and write out all of the worst case scenarios you usually think of. I recommend starting with a situation that’s present for you— something current and specific.

Don't censor yourself, let all the worst case possibilities flow.

Once you feel complete, challenge yourself to ask the question, "What could also happen?" allowing your mind to explore "better" scenarios even if it's marginal to the worst case.

No need to run toward "best" when you don't believe that can be possible. What's one or two steps up from worst? Can you then step up from there? Get as close to “best” case scenario as you can.

If your worst case is: “If I say how I’m feeling and what I really want, we’re going to have a huge argument. They’re going to leave me, and I’ll be alone forever.”
Then a step up might be: “We’ll have an argument and it’ll suck and they’re going to resent me.”
Then maybe: “We’ll have a hard conversation but maybe later they’ll be able to see my perspective.”
After a while, maybe: “This rupture might create deeper intimacy.”
And maybe you can get to: “I’ll feel proud myself for speaking up for my needs, regardless of what happens.”

Keep stepping it up — inch by inch — until you can imagine the best-case possibility your body can currently hold.