How to Feel More Hopeful

How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.

Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty.

How To Do This Practice:

1. Write about something 2. you deeply hope will happen, but can’t fully control.

3. Reflect 4. on how important this hope is to you and how motivated you are to pursue it.

5. Recall a past hope 6. that once felt uncertain but eventually came true.

7. Write about 8. what you’re grateful for from that experience, including who helped and what you learned.

9. Connect 10. what you learned then to what you’re hoping for now.

11. End 12. by naming one small action you can take today toward your current hope.

Scroll down for a transcription of this episode.

Today’s Guests:

TOMÁS MORIN is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University.

Check out Tomás’ work: https://www.tomasqmorin.com/ |Read some of Tomás’ poems: https://tinyurl.com/3v8u6m5h Read Tomás’ latest book: https://tinyurl.com/aej9cw3a

CHARLOTTE VAN OYEN-WITVLIET is a clinical psychologist who teaches at Hope College in Holland, Michigan. Learn more about Charlotte’s work: https://tinyurl.com/yc65w4nu

Related The Science of Happiness episodes:

Climate, Hope, & Science Series: https://tinyurl.com/pb27rep Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How To Feel Better About Yourself: https://tinyurl.com/42fn62a2

Related Happiness Breaks:

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y 5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/557waxw7