A Sense of a Foreshortened Future

Have you ever caught yourself avoiding major life milestones, not because you didn’t want them, but because you couldn’t imagine them happening? Trauma can profoundly shape how we view the future, leaving us stuck in the now, unable to picture—or plan for—what’s next.  

This experience is called a sense of a foreshortened future. It’s not about a lack of motivation or ambition; it’s a survival response rooted in how trauma affects the brain.  

What is a Sense of a Foreshortened Future?  

A sense of a foreshortened future is a common experience for trauma survivors. It’s the inability to imagine yourself reaching major life milestones or picturing a long-term future. This response often stems from how trauma alters the brain’s ability to engage in long-term thinking.  

Trauma keeps your brain in survival mode, prioritizing immediate safety over abstract concepts like “next year” or “retirement.” The prefrontal cortex, responsible for planning and imagining, becomes less active, while the amygdala, the brain’s fear center, takes over. The result? The future feels distant, irrelevant, or completely unattainable.  

How It Looks Across Different Stages of Life  

Teen Years 

At an age when peers are dreaming about careers, relationships, and independence, teens experiencing a sense of a foreshortened future may avoid milestones that signal growing up.  

Example:  

Nina, 17, avoided getting her driver’s license. The idea of planning for something that represented the future felt overwhelming and pointless. “What’s the use?” she thought. “I’m not going anywhere anyway.”  

Young Adulthood

In your twenties and thirties, a sense of a foreshortened future can show up as disengagement from life’s bigger decisions, like pursuing relationships or career goals.  

Example:  

Jake, 29, never expected to get married. While his friends were settling down, Jake avoided serious relationships altogether. “I don’t see myself as someone who could have that kind of future,” he admitted.  

Middle Age 

In your forties and fifties, when many people focus on financial security and long-term goals, a sense of a foreshortened future can manifest as a lack of planning for what’s ahead.  

Example:  

Lisa, 45, had never contributed to a retirement account. “Why bother saving for something that feels like it won’t ever come?” she wondered. Instead of planning, she stayed stuck in a cycle of just getting through the day.  

Later Life  

Even in older age, a sense of a foreshortened future can prevent people from embracing the opportunities that come with having more time or freedom.  

Example:  

Carol, 65, avoided planning a trip she’d always dreamed of. “I don’t see the point,” she said. “It feels like I’ve already missed my chance at a future worth planning for.”  

Why It Happens  

Trauma fundamentally rewires the brain to prioritize survival over growth. When you’re in survival mode, imagining a positive future feels irrelevant—or even dangerous. This mindset is deeply tied to:  

• Hypervigilance: Always bracing for danger keeps you focused on the present.  

• Emotional Numbing: Trauma can suppress feelings of hope or excitement, making the future seem dull or meaningless.  

• Learned Helplessness: If trauma taught you that your actions don’t matter, you might stop believing in your ability to shape your future.  

How to Reconnect with Your Future  

The good news is that a sense of a foreshortened future isn’t permanent. With time, intentional healing, and support, you can begin to imagine—and plan for—a future that feels meaningful.  

1. Start Small

Pick one milestone or goal that feels achievable and work toward it step by step. For example, scheduling a driver’s test or contributing to a savings account, even in small amounts, can help rebuild hope.  

2. Reprocess Trauma

Healing the root cause of your trauma can shift your brain out of survival mode. Tools like therapy, mindfulness, or apps like Rebound can help you process your experiences and reconnect with long-term thinking.  

3. Dream Again

Practice visualizing a future that excites you. Journaling, vision boards, or simply daydreaming can help your brain see the future as something real and worth striving for.  

4. Surround Yourself with Support 

Share your goals with safe, encouraging people who can cheer you on as you take steps toward your future.  

A Future Worth Believing In  

A sense of a foreshortened future is a survival response, but it doesn’t have to define your life. With healing and intentional steps, you can rebuild a sense of hope and start planning for the milestones you once thought were out of reach.  

Remember, the future isn’t something that just happens—it’s something you create. And no matter where you are in life, it’s never too late to start imagining what comes next.