September 15, 2021 by Amanda Reill
Hope isn’t always an easy thing to grasp. Whether everything seems to be working against you or your goal just feels too far away, there are always moments where we could use a little boost to build motivation and hope.
Hopelessness makes it difficult to break out of negative thought. Learning how to “feed, water, and grow” your hope daily can help uplift your mood and increase your enthusiasm. One study showed that hopeful individuals were happier and more likely to achieve their goals.
Knowing how to find hope, especially in tough moments, can help you and your clients reach goals and live happier lives. Hope theory offers many different methods that can be used to build hope and motivation, and they can be tailored to the unique wiring of your client.
Writing down your goals is a great way to cement your ideas and focus your thoughts. A hope journal takes this concept one step further by structuring your thoughts in a way that encourages hope. One method of keeping a hope journal:
Revisiting your hope journal regularly can help you keep track of your goals and progress. The process of writing also gives you time to organize your thoughts and feelings.
While journaling is an excellent tool for some people, a hope worksheet can be useful for those who prefer a little more structure with their writing exercises. These worksheets still create a place for you to focus your ideas, but they come with prompts specifically designed to build hope.
Though there are many options to choose from, some popular hope worksheets include:
Similar to journaling, frequently revisiting hope worksheets can help you keep track of your goals while building motivation into your daily life.
Though writing out your goals and ideas can be valuable, journaling isn’t everybody’s style. Visualization is another method that you can use to build hope without having to pick up a pen.
To help your client visualize, have them fix their minds on what it would be like to achieve their goal. They should think of the emotions they would feel, how their life could change, and what negativity they could be free from. Then, have them picture themself working toward the goal - almost as if watching a movie.
Having your client use their own imagination to visualize can be incredibly powerful, though this method can also be guided. Consider providing prompts about their goals and how they can achieve them as one way to encourage visualization, like a guided meditation practice.
Saturating your life with messages of hope is another way to keep a positive outlook that is centered around building motivation. Reading is a great way to keep hopefulness at the forefront of your mind while also learning about more tools you can use to build hope. Some great books to get started with are:
No matter your style or wiring, taking some time to focus on your goals and build trust in yourself can be incredibly valuable. Whenever you’re in a rut or begin to feel hopeless, using these exercises and others can help you build motivation and remember your why.