upworthy
Science

17 tips to avoid getting hacked that you might have forgotten—or never even knew

A few lessons from IT professionals about securing your personal data.

identity theft, getting hacked, hackers, computer protection
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There are unsavory people interested in your information.

True
Mozilla

In 2009, Scott McGready stumbled on a massive phishing scam targeting his company's email server.

Thousands of emails bombarded the company in a short period of time. They all came from the same source, pretending to be someone or something they weren't in order to lure people into clicking on shady links and giving up their personal data.

"While investigating it, I stumbled upon the phisher's database which had [the] personal data of thousands of people," McGready says. "I was surprised how little effort was required on the fraudster's part to acquire such a trove of information."


This discovery sparked McGready's interest in information security and teaching others how to protect themselves from fraud. Since then, this journey has taken him from the U.K.'s National Trading Standards department to the documentary series "Secrets of the Scammers" to his own company and beyond.

Here are just a few lessons from McGready — and some other IT professionals — about securing your personal data:

data hacking, browsing, protection, financial

Is your information protected online?

Stomchak/Wikimedia Commons

1. Know there is a LOT of data about you online.

"Having data readily available online means that things like phishing emails can be automatically tailored to targets without much effort," McGready says.

But what does "data" really mean in this case? Um. Er. Pretty much everything. Even if we don't realize it. Something as simple as your basic browsing habits and location history can actually reveal a lot about you. Even if your name's not attached to it, a savvy social hacker could still figure something out.

2. Be aware that your friends may expose info about you — even if you're not on social media.

"We tend to share every detail of our lives on social media because we feel obliged to by peer pressure — whether that be adding your birthday to your Facebook profile because the website keeps asking for it," McGready says. But it's worse when your friend tags you in that photo from high school with your school mascot in the background and — oops. There goes another security question.

social media, data leak, Facebook, friends

Things don't always go as planned with technology.

Photo by Elisa Ventur on Unsplash

3. Pay attention so you can mitigate the risks (though probably not completely avoid them).

McGready recommends keeping your social media profiles as private as possible and asking your friends and family to do the same. "Even those that intentionally aren't on social media may be easily findable by their friends or family that share the 'dinner table selfie.'"

4. It's better to be proactive than wait until you're compromised.

"We hear about data leaks almost every week, it seems," McGready says. "The general public are no longer asking 'if' their data is compromised, but rather 'when.'"

This might sound scary. But it's also a good reminder to stay sharp.

public, risk, education, accounts

Do you know everyone that's using your computer?

Image via Pixabay.

5. Check the Facebook apps and third-party services that might have access to your account.

"It's worth checking what data you share with specific companies and only giving out the bare minimum in case of a data breach in the future," McGready explains.

For example: Does Bejeweled Blitz really need permission to access everything you've ever put on Facebook, to post on your behalf, and to spam your friends and family? It's not just annoying — it puts you at risk if that information leaks.

6. Take some time to get rid of those old accounts.

A clever hacker might still be able to figure out something through your iwasdefinitelyacool15yearold@aol.com email address. "Many of us, myself included, also have a large number of 'dormant accounts' on websites that we no longer use," McGready says. "I'd fully recommend logging into these accounts and changing all the profile information before deleting the account."

science, history, websites, companies

It's important to know what accounts are open in your name.

Photo from Daderot/Wikimedia Commons.

7. Don't feel bad if it happens to you. Even IT professionals fall for it!

Georgia Bullen, technology projects director for New America's Open Technology Institute, recounts how she was hacked:

"My password wasn't secure enough and so someone had built a program that was logging into not-secure-enough accounts and then spamming."

What she felt at the time is all too familiar for anyone who's been hacked: "Embarrassed, confused, and then really worried that someone else was going to click on something from me."

8. Be smart, pay attention, and know what you're getting into with any website or service you sign up for.

This bears repeating because a little awareness can make a big difference.

security, passwords, service, defense

What type of security for your accounts do you have?

Photo by Marcello Casal Jr/ABr/Wikimedia Commons.

9. Have a solid P@$w0rds plan.

Passwords are the Achilles' heel of the modern world — but there's a trick.

"It's totally possible [for hackers] to take one password, see where you've re-used it, and then get access to those accounts as well. And that's where the bigger danger happens," explains Harlo Holmes from the Freedom of the Press Foundation.

That's why, in general, passwords should be different for every website or service used, and consist of three random words, interspersed with special characters; a DiceWare password like "correct horse battery staple" is a good place to start.

Password managers can help out by creating unique passwords for you. Which leads to...

10. Use a password manager.

Password managers can generate strong, random passwords for you. And they keep track of all of your different passwords so you don't need to memorize them yourself.

All you need to do is remember one super-secure master password in order to unlock every other possible password combination. That way, says Bullen, you can't even make the mistake of verbally giving your password away because you genuinely don't know it yourself! (Unless it's your master password, in which case, ya know, don't do that.)

11. Set up two-factor authentication (2FA) for added security.

Safety is good, but a back-up plan is even better. 2FA sends a code to a device on your person just to make sure that the person logging in is really you. Even if your password does get compromised, the hacker probably doesn't have access to your smartphone, too. (Probably.)

Mozilla's Amira Dhalla explains how it works:

12. Consider using a separate email address — with a separate strong password — for important accounts like banking.

That way, even if you do use the same password elsewhere, hackers will have a harder time getting in to your important accounts. (Make sure this secondary email account has two-factor authentication, too!)

13. Be sure to hover over links before you click them.

"Links may look legitimate, but upon hovering, they actually redirect to a completely different place," McGready says. (Don't believe me? See what happens when you click on www.upworthy.com/definitely-not-an-upworthy-page.)

14. Always double-check the URL in the address bar. (But even that's not always safe.)

Ever notice that green padlock in your browser bar? It's a good sign! ... except when it's not. As McGready explains, "While it's true that this means your data is encrypted between your computer and the website itself, it doesn't legitimize the website."

routers, world wide web, computers, Wi-Fi

Using default passwords on the computer router can leave you vulnerable..

Photo by Michael Geiger on Unsplash

15. Secure your router.

It may seem harmless to use the default password for your router, but that can actually leave you vulnerable to hackers (there are even websites that can be used to find out different routers' default settings). And someone accessing your router can access pretty much your entire home network. So it's worth taking that small extra step of setting up a strong user name and password.

16. Be wary: These days, the internet is in everything from lightbulbs to baby diapers. Which is super cool! And bad.

McGready sees "the internet of things," or IoT, as the biggest online threat on the horizon. Even if you have worried about Amazon spying on you, you probably didn't consider who else could be spying on you through a vulnerable Wi-Fi or Bluetooth system built into your smart home. "The issue comes when these wireless chips are integrated by default on all products, whether the customer wants them or not," McGready explains.

17. Exercise a little extra caution.

It all boils down to the fact that humans are too trusting.

We trust that our friends aren't going to expose our address over Twitter. We trust that some disgruntled Angry Birds employee won't hijack our linked Facebook page because we didn't pay attention to permissions. We trust the green padlock in the browser bar that keeps our credit cards secure, even if the website taking that information wants to use it for a shady purpose.

Simply put, we trust that the internet is mostly good and that people are, too.

It's hard to solve a problem you can't see — which is why McGready is so passionate about teaching online safety.

"Show the public exactly what is possible and what they should be watching out for," McGready says. "It's one thing to tell someone that a scammer can send a text which appears to be from a legitimate company or a known person; it's another thing entirely to send a text to that person's phone which comes from 'Mum.'"

There's no "one weird trick" to protect us from the dangers of technology. But we can do our due diligence — as long as we know where to start.

This article originally appeared on 06.19.17

Pets

The most inspiring pet stories of 2024

Leading pet brand Nulo knows every cat and dog has the power to be incredible.

Incredible pets deserve incredible food.

2024 was a year filled with heartwarming stories that reminded us of the incredible bond between humans and their furry companions. From acts of bravery to heartwarming gestures, these pets made a huge impact on the lives of their owners… and the lives of many, many more.

It’s stories like these that continue to inspire leading pet nutrition brand Nulo, which is committed to helping pets live their best lives with functional, delicious and nutritious food. Through their innovative and intentional formulas, Nulo fuels incredible cats and dogs just like the ones below each and every day.

Enjoy some stories below of 2024’s goodest boys and girls — courageous dogs, trauma-informed kitties and much, much more —that really show the unwavering love and loyalty animals bring into our lives. Their inspiring actions fuel incredible.

assets.rebelmouse.io

When a 71-year-old man went unconscious and collapsed during a steep hike, his golden retriever and a black labrador instinctively broke up into a rescue team — the smart and resourceful labrador going off to look for help, and the loyal goldie staying by its owner's side. Sometimes it’s smart to have two of “man’s best friends.”

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Marley, a seven-year-old, black and white feline known for his "incredible gift of empathy” won Cat Protection's National Cat of the Year 2024 for the way he comforts women who have been enslaved, exploited and trafficked and staying at the Caritas Bakhita Safe House in London. He’s known to often leave a reassuring paw on guests’ legs to “let them know they’re not alone,” a gesture often called “the first kindness they’ve experienced in years.”

- YouTubewww.youtube.com

In early 2024, Kobe, a four-year-old husky with an extraordinary sense of smell, began digging obsessively in the yard. At first the pooch’s owner, Chanell Bell, thought this was just typical behavior, but soon discovered that Kobe had indeed detected a dangerously large cloud of natural gas that would have not only been seriously life-threatening to her, but the entire neighborhood. It’s like they say, “the nose knows.”

Eight-year-old golden retriever Roger, may have failed his drug-sniffing training in Taiwan, but it turns out he has a knack for rescue operations during natural disasters. After a 7.4-magnitude earthquake struck, Roger dug through the rubble of a collapsed building to locate the body of one of the 13 people killed in the quake, offering closure to a grieving family. This earned him the nickname of “the pride of Taiwan” on social media.

Dogs don’t only save humans — sometimes they rescue other animals as well.

When folks scrolling through the X account called “Animals Dying” saw a video of a creature swimming through murky water with a deer fawn in its jaws, they probably assumed it was an alligator enjoying its latest meal. But to everyone’s surprise and delight, it was actually a Labrador Retriever making sure the sweet little fawn didn’t drown.

Once a stray, 12-year-old Cilla found her home at Outwoods Primary School in Warwickshire, England, where she calms anxious students, inspires a community of cat lovers on X, and has even used her social media celebrity to help raise £5,000 to restock the school library — a place she loves to lounge in.

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In July, Bloodhound puppy and K-9 unit member Remi used his powerful nose to help an autistic and non-verbal boy who had gotten lost find his way back home. Deputy B. Belk, Remi’s partner, used a piece of sterile gauze to collect the scent from the boy’s forearms and the back of his neck and had Remi “reverse” track backwards for about half a mile to locate the child’s home in a nearby neighborhood.

- YouTubewww.youtube.com

When a beautiful pooch named Gita saw her 84-year-old owner fall and hurt his leg, she ran down to the main road, and refused to move until someone stopped to help. Eventually she was seen by a man named Deputy Wright, who tried to get Gita into his patrol car, but the dog wouldn’t budge. When Gita did finally bolt off, Wright followed her down to where the man had been stranded, and was able to help him. Without her protection, who knows if the man would have been found in time? “The loyalty and heroism of our furry friends never cease to amaze us,” Wright would end up writing on Facebook.

If there’s an incredible furry friend in your own life, nothing says “thank you” quite like a nourishing meal. Check out Nulo for a variety of recipes sure to be loved by your beloved pet.

Health

Doctor breaks down how to recognize ADHD in adults. The symptoms may be surprising.

"75% of adults with anxiety actually have ADHD as the cause of their anxiety."

Doctor breaks down how to recognize ADHD in adults

If it seems that everyone is being diagnosed with Attention Deficit Hyperactivity Disorder (ADHD), there may be a reason and it's likely not the reason people think. Diagnostic criteria were initially based off of how ADHD presented in white children who were mostly male, so if you fell outside of that box your diagnosis was often overlooked. This is especially true in girls who then turned into undiagnosed or misdiagnosed women.

But it's not just women who were undiagnosed since the criteria mostly included ways in which hyperactivity showed up—you know, the "H" in ADHD. But not everyone with ADHD presents with the stereotypical hyperactivity bit. Dr. Heather Brannon breaks down ways in which ADHD is missed and how to identify it in adults.

In the first few minutes of the video, Brannon drops a statistic that feels mind-boggling: "75% of adults with anxiety actually have ADHD as the cause of their anxiety." Even though I fit into that category, consider my mind completely boggled because I thought I was a rarity and my psychiatrist was a magician. Turns out, he was probably just up to date on his continuing education credits.

Brannon talks about how people who may express feelings of overwhelm, anxiousness, and tiredness and who are easily frustrated may actually have undiagnosed ADHD.

It's pretty easy to overlook ADHD that presents with more of the attention deficit part of the diagnosis than the hyperactivity part. When someone is having difficulty sitting still, talking so fast that you can barely keep up and is constantly on the go, it's pretty easy to pinpoint there may be an issue.

But when the person is quiet, sits still but misses large chunks of conversations or is chronically forgetful and sleepy, it's much easier to miss the signs, according to Brannon.

Brannon says many people feel bad about themselves without knowing why, so having an answer for why you're feeling this way can be helpful.

The video is really fascinating and may help others recognize signs within themselves or with loved ones.

Give it a gander below:

This article originally appeared last year.

Internet

TikTok 'no-buy quarter' trend is inspiring some brilliant ideas to save money in 2025

Viral 'no-buy quarter' hacks show how to avoid spending money for months at a time

Photo by Nina Uhlikova

Going outside is free, and in April your wallet will feel the gains.

As we move into the middle of December and hopefully start winding down the annual holiday spend-a-palooza, many are already looking ahead to their 2025 savings goals. In the spirit of Movember or Dry January — those feel-good challenges that mix self-improvement with a bit of group accountability — TikTok has given us a viral phenomenon: the “no-buy quarter.”

But, as the name implies, this time the challenge goes beyond a single month. Participants commit to three months of reduced spending, with some hardcore enthusiasts even extending it for a whole year! If you went a little too hard on spending during the holiday season, think of this as the perfect detox for your battered finances.

What is a no-buy quarter?

At its core, the no-buy quarter isn't about cutting out essential purchases. Groceries, medical expenses, and other necessities remain untouched. Instead, the goal is to reduce or eliminate non-essential spending. Think fewer splurges on coffee, takeout, home decor, or trendy gadgets.

@MckenzieMack

For TikTok creator @stephen_spann, a no-buy plan begins with making the most of what you already have. “Use up the food we already have before buying more,” Spann advises, noting the often-forgotten freezer items many households accumulate. He also emphasizes tackling beauty and health products stockpiled in bathroom cabinets before succumbing to the allure of the latest trends.

"If I see something new in the store, I get sucked into that... I need to use up what I already have first."

— @stephen_spann

Save with intention

For TikTok creator Mckenzie Mack, the no-buy quarter is a powerful tool for meeting ambitious financial goals. Mack plans to use the first three months of the year to frontload contributions to her 401(k).

@MckenzieMack

Her method? Increasing contributions to 26% during January through March to take advantage of a large bonus and reduce her contribution rate to 6-7% for the rest of the year.

“To max out your 401(k) in 2025, you need to contribute $23,500,” Mack explains. “By committing to a no-buy quarter, I’m ensuring a large chunk of my bonus goes directly toward my 401k.”

"This is a use-it-or-lose-it situation... I’m leaving a little extra in my fun money bucket, but once it’s gone, it’s gone."

— @MckenzieMack

Break free from spending cycles

Both Mack and Spann point out the emotional and behavioral shifts that come with embracing a no-buy lifestyle. Mack recommends cutting down on streaming services and finding joy in low-cost hobbies like hiking or game nights.

@stephen_spann

Spann, on the other hand, calls attention to the subtle temptations of shopping apps and notifications. “Remove shopping apps from your phone,” he says. “They’re just tempting me.”

"Just because I can get it on sale doesn’t mean I should buy it."

— @stephen_spann

Both creators agree that breaking the consumerist cycle is about appreciating what you already own. By doing so, they say, you save money and cultivate contentment.

How to start your own no-buy quarter

If the idea of a no-buy quarter appeals to you, here are some steps to get started:

  • Identify your essentials: Separate necessary expenses (groceries, rent) from discretionary ones.
  • Set clear rules: Decide what’s off-limits — dining out, clothing purchases, or subscription services.
  • Create a goal: Link your savings to something tangible, like paying down debt or increasing your emergency fund.
  • Track progress: Monitor your spending and celebrate milestones, no matter how small.
  • Find support: Share your plan on social media or with friends. Accountability can help you stay motivated.
  • Choose a cheat: Research shows that making a new routine too difficult is a recipe for bailing on it. Choose one spend to keep you sane.

From clearing out freezers and unsubscribing from services to making coffee at home, the no-buy quarter trend is more than a fleeting challenge. It’s a chance to rethink your relationship with money and discover the joys of intentional living.

Whether you take it on for three months or use it as a launchpad for a year of mindful spending, it could be the reset you need to make 2025 your best financial year yet.

Two people having a conversation at a party.

Many people, especially those who are introverted and shy, are uncomfortable making small talk with someone new, whether they’re at a party, work event, or just standing in line at the grocery store. However, a Harvard study revealed a simple 3-step trick to make you more likable and conversations more comfortable.

The researchers found that when approaching someone you have never met, asking a question and then 2 follow-up questions dramatically increases your likeability. The study was conducted by Harvard researchers and published in the Journal of Personality and Social Psychology.

“We identify a robust and consistent relationship between question-asking and liking,” the study's authors write. “People who ask more questions, particularly follow-up questions, are better liked by their conversation partners.”

How do I make new people like me?

The study should be a big relief to shy people and introverts who are not interested in trying to impress people by going on and on about themselves.

According to the research, when you meet someone new at a party, the important thing is to approach them like it’s an interview, and you are the journalist. You just need one strong opening question and then you can follow up 2 times by asking them to clarify what they meant or expand on something they said.

via Nicole Michalou/Pexels

“Think to yourself, I need to ask at least five questions in this conversation, or I need to ask questions in this conversation, listen to the answers, and ask follow-up questions. It’s easy to do, and — even better — requires almost no preparation,” Alison Wood Brooks, assistant professor and Hellman Faculty Fellow at Harvard Business School and a co-author of the study, said, according to Forbes.

People like those who ask follow-up questions not only because they enjoy talking about themselves. It also shows that their conversation partner is actively listening. They are paying attention, not looking over your shoulder at someone else. “Follow-up questions are an easy and effective way to keep the conversation going and show that the asker has paid attention to what their partner has said,” the researchers write.

The findings counter the strategy many use when meeting someone for the first time, whether on a blind date or at a networking event. For many, the first step is to try and impress the new person, but research shows that’s not the case.

conversation, introverts, harvardTwo people talking at a party.via Antoni Shkraba/Pexels

“The tendency to focus on the self when trying to impress others is misguided,” the study’s authors wrote, adding that “redirecting the topic of conversation to oneself, bragging, boasting or dominating the conversation, tend to decrease liking.”

It’s a pretty simple concept: people like talking about themselves and if you allow them, they’ll like you more. “Compared to those who do not ask many questions, people who do are better liked and learn more information from their conversation partners,” Brooks said. “This strategy does both. It’s an easy-to-deploy strategy anyone can use to not only be perceived as more emotionally intelligent but to actually be more emotionally intelligent as well.”

One of the studies cited by the authors focused on online dating and found that asking follow-up questions meant a greater chance of getting a second date. The researchers found that the top third of question-askers got the most second dates. When researchers looked at face-to-face speed daters, where they met 20 people at a time, they found that asking one more question on each date would help someone succeed in getting a “yes I want to see you again” on one more date.

The 3-question rule has some caveats. You should make sure you're having a conversation, not an interrogation. “Asking a barrage of questions without disclosing information about yourself may come across as guarded, or worse, invasive,” Brooks says.

party, conversastion tips, harvardSome folks having fun at a party.via Pavel Danilyuk/Pexels

How much should I talk in a conversation?

While it’s important to ask questions when you meet someone new, you can’t let them do all the talking. Research shows that the perfect conversation ratio is 43:57. You do 43% of the talking and 57% of the listening. The goal is to make your conversation partner and new friend think, “Wow, that person really gets me” by the time the conversation ends.

The next time you find yourself in a social situation, you can feel a bit more relaxed knowing there is a scientifically proven way to ensure that people will find you likable and a good conversationalist. Remember the three-question rule: Open with a question and then ask 2 follow-ups.


This article originally appeared in September.

A Christmas song parody for the women of Gen X.

Most of us grow up hearing enough about menopause to understand the very basics of it. Periods stop. Hot flashes happen. Hormones are involved. For most of us, that's about the extent of what we ever learn about what happens during that transitional period of a woman's life. The details of what exactly menopause entails go largely unspoken and unacknowledged, leaving women in their 40s unprepared for years of wondering what the heck is happening to their bodies and minds as they careen toward their 50s.

Perimenopause, the period of time preceding actual menopause, is when all the fun starts. A random sprinkling of symptoms you had no idea were coming suddenly show up, throwing your whole world into disarray—and the chaos lasts for years. Women going through it know that if you don't laugh about it, you'll cry. So, thankfully the chaos has been accurately and hilariously captured by Penn and Kim Holderness in a parody Christmas song medley.

With parodies of "Here Comes Santa Claus," "Sleigh Ride," "Santa Claus is Comin' To Town," "Little Drummer Boy," and "O Christmas Tree," the Holdernesses tackle the forgetfulness, sleeplessness, moodiness, hair thinning, doctor gaslighting and more that comes with perimenopause.

Merry Perimenopause 🎅🏼

Oh HRT, oh HRT. Hormone replacement therapy 🎶

Watch:

@theholdernessfamily

Oh HRT, oh HRT. Hormone replacement therapy 🎶 #perimenopause #christmas

As they so often do, the Holdernesses hit the nail on the head with this parody, and it has Gen X women everywhere cheering.

"The new Gen X female anthem."

"As someone that works in an OBGYN office, I have officially requested this to be added to the waiting room playlist 😂"

"I nearly dropped my coffee-😂-he’s gaslighting you! Love it🤣 I’m rolling!"

"Omg love this! One thing you didn’t mention, the weight gain that comes out of nowhere and will not come off!!!"

"I’m impressed that no one was hurt in the recording of this video. 🤣🤣🤣"

"I have never felt more seen. 💜"

"This is an excellent contribution to society in all the ways 👏👏👏"

"I am so grateful to be going through this hell in a time where we are free to talk/sing about it!'

And there's the one upside to going through perimenopause in the 2020s—people are finally actually talking about it openly, honestly and publicly. Sure, women have always shared their experiences with one another in private conversations, but when you don't have a large enough sampling, it's hard to know what to expect. Doctors are often no help, either dismissing or diminishing your symptoms, telling you they are some version of "normal" or just giving an unhelpful, "Huh, that's weird" and leaving it at that.

To be fair, the symptoms that can come along with perimenopause are vast and varied. We expect the hot flashes and the moodiness, perhaps, but there are super off-the-wall things like dry eyes and ears, shoulder pain, itching all over that no one would logically associate with menopause. So it's understandable that doctors might not know what to do with all the perimenopausal possibilities. And since estrogen levels fluctuate unevenly during perimenopause, it's not always as simple as "get your hormones checked." Some women have a clear hormonal drop and find hormone replacement therapy a lifesaver. Some women experience all kinds of perimenopausal symptoms while never having an abnormal hormone test. A lot of perimenopausal management feels like shooting in the dark.

But hey, at least we have more information than our mothers and grandmothers did and a culture where we can make fun of our mid-life woes with parody videos like this one.

You can follow The Holderness Family on TikTok, Instagram, Facebook and YouTube.


A woman looking towards the future.

Often, our biggest mistakes come when we make decisions based on how we feel in the present instead of thoroughly considering their effect on the future. The amount of money we save, the food we eat, the relationships we choose to nurture and our career decisions will all have a significant effect on our futures. The problem is that connecting with someone so distant can be challenging. The good news is that some prominent researchers have figured out how we can connect with our older selves to improve our happiness in the present and the future.

Hal Hershfeld, a marketing, behavioral decision-making, and psychology professor at UCLA's Anderson School of Management, found that when we think about our future selves, our brains light up like we are thinking about a stranger. That’s a problem because most people are more apt to look out for themselves than strangers. According to Hershefeld, uncertainty is the big reason we can’t relate to our future selves because the future looks blurry. We don't know where we'll be, how we'll look, what we'll be doing, or what the state of the world will be.

visualization, happiness, hal hershfeldA woman thinking about the future.via Canva/Photos

How to be happy in the future

So, the key is to start building a relationship with our future self by creating a vivid image in our minds and hearts about what our lives will be like in 20 years. When we connect with that person, we’ll be much more likely to treat them well by saving a little more, hitting the gym more often and fixing today’s problems before they worsen.

Yale professor Laurie Santos, teacher of its most popular class, the Good Life, took a page from Hershfeld's research and regularly talks to her future self.

How to connect to your future self

“We’re navigating what our future self might want in the present moment, but we often perspective-take on our future self quite poorly,” Santos told Fast Company. “Hal’s research has found that just seeing a picture of your future self can bring [the idea] more into view. It helps with that process of trying to figure out what [the future you] would really want.”

“It’s profound,” she continues. “I really recommend people try it out. You see an image of yourself as much older and it’s like: I don’t want her to be unhealthy or have diabetes. I don’t want her knees to be screwed up. It really did change the amount that I worked out and how I was eating. It made it easier to make choices that would help my future self, rather than screw her over.”

visualization, happiness, hal hershfeldA woman on the couch thnking about the future.via Canva/Photos

Why you should talk to your future self

Hershfeld also believes in having regular conversations with your future self. “Make that more a part of your life so that when you’re making big decisions that are going to have impacts and consequences later on, you are thinking about that push and pull between your present and future selves,” he told UCLA Newsroom.

The professor also recommends that people write a letter to — and then from — their future self. This will help you visualize the future more vividly. “I also talk about trying to figure out what parts of your life are going off course, then creating pre-commitments to a certain course of action,” he continues.

Ultimately, it’s hard to plan for a future or have strong feelings about its direction if we don’t have a clear idea or image of what it'll look like. Our lives are our greatest endeavor, and in the same way someone might visualize an art project or what a thriving business looks like, we can do the same with our lives. The clearer the picture we have of our future today, the greater the chance we will one day get to live it.