7 Ways to Feel More Hope Every Day
By Lauren Krouse
Hope is more than just wishful thinking. It’s a mindset that helps you stay grounded through hard times and hold onto the belief that better days are possible.
One study that followed young people for 12 years found that hope is linked to happiness, better self-rated health, less perceived stress, and decreased depressive symptoms.
But when things feel overwhelming or uncertain, hope can be hard to hold onto. The good news is that hopefulness is not something you either have or don’t — it’s something you can cultivate over time. Here are a few ways to ease hopelessness and add more hope to your everyday life.
1. Give Yourself Compliments
It may feel a little awkward at first, but positive affirmations can boost your sense of hope and self-esteem. Reminding yourself of your values or positive traits may help quiet negative thoughts and reinforce a positive self-image.
Every morning or evening, remind yourself of one of your strengths. Think: “I’m resilient and I made it through a really stressful day,” or, “I’m a caring person and I showed up for my friend when they really needed me.”
2. Keep a Goal Journal
One simple formula for hope is a vision for the future plus a pathway to get there. Try journaling about a practical goal for the future and the steps that can help you work toward it.
One study found that students who kept a goal journal understood stress in a more reflective way and focused on tasks that had meaning to them. When you track progress and celebrate small wins, you’re reminded that you’re growing and improving over time.
3. Practice Self-Compassion
We all face setbacks, but what really matters is how you respond to them.
When you hear your inner voice getting critical or harsh, practice self-compassion in three simple steps: Acknowledge the challenges you’re facing, remind yourself you’re not alone, and recite something positive or neutral. After failing a test, for example, instead of thinking you’re a failure, try: “This is tough, but everyone has setbacks. I can learn from this and do better next time.”
4. Perform Small Acts of Kindness
Doing something kind for someone else — even simple acts such as holding the door or sending a thoughtful note — can lift your own mood too.
In one study, teens who made it a point to do acts of service over several weeks reported less stress. Being kind to others builds connection and purpose, which makes us more hopeful. And when someone says, “Thanks, you made my day!” that feedback reminds you that you matter and can make the world a better place with small but meaningful actions.
Watch: What Gives These Nine Creators Hope?
Nine top content creators share how they find hope in everyday activities.
5. Get Inspired By Others
On days when hope feels out of reach, it may help to look to others for motivation. That could be listening to inspirational speeches, reading memoirs about influential people you admire, or asking for advice from a mentor, such as a teacher or coach.
Role models pass on hope by showing you what’s possible. In one study, teens who looked up to someone — often a relative — reported feeling happier and more interested in school. Learning about how someone else pushed through similar setbacks can remind you that hope is possible.
6. Let Loved Ones Lift You Up
Hope grows in good company. A study that followed teens for one year found that those who felt supported by their friends and family became more hopeful over time.
It can be tempting to self-isolate when you’re struggling, but connecting with others is one of the best ways to keep your fire burning. A supportive text, a quick call, or just being around people who care can remind you that you’re not alone. The more you connect, the easier it is to believe that better days are ahead — and that you don’t have to face them on your own.
7. Go Outside
Spending time outdoors is a great way to lower stress, improve your mood, and boost your overall well-being. Seeing the first flowers bloom in spring, the sun peek through after a rain shower, or a family of ducks sticking together may be the bit of hope you didn’t know you needed. Try going for a walk around your neighborhood or in a local park and identify small wonders that give you a lift.
Plant Seeds of Hope
You don’t need to overhaul your life to feel more hopeful. Even on the hardest days, there are small things you can do to reconnect with your strengths, your goals, and the people who care about you. Whether it’s repeating an affirmation, writing down one thing you’re proud of, or texting a friend who gets it, these everyday actions can remind you that there are brighter days ahead.
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