By Holly Batchelder, PhD
If you’ve been paying attention, you know why this matters.
The world feels heavy right now. Policies that harm the most vulnerable are being passed. The news cycle is relentless. It’s easy to feel exhausted, discouraged, even hopeless. And that’s exactly the point—despair is a tool used to keep people disengaged.
When we believe we have no power, we stop fighting.
We stop showing up.
We stop believing change is possible.
But hope is an act of defiance.
Hope Isn’t Just a Feeling—It’s a Skill
Many people think of hope as an emotion—something you either have or you don’t. But psychologists like C.R. Snyder and Dr. Chan Hellman argue that hope is a cognitive process—something we can learn and strengthen.
According to Snyder’s Hope Theory, real hope has three components:
✔ A Goal – What are you moving toward?
✔ Pathways Thinking – What are your options to get there?
✔ Agency – What’s one action you can take today?
Hope is not passive. It’s not sitting back and wishing for things to get better. It’s about taking action, even in uncertainty. And the good news? Hope can be built.
How to Cultivate Hope Daily
Hope isn’t about blind optimism. It’s about creating momentum, even when things feel stuck. Here’s how:
1. Focus on the Next Right Thing
When everything feels overwhelming, shrink the goal. Ask yourself: What is one small, doable action I can take today? Research from Adam Grant shows that even tiny wins activate dopamine, which fuels motivation.
2. Reframe Setbacks as Detours, Not Dead Ends
People who sustain hope don’t avoid challenges—they find another way forward. If one path closes, adapt. When the fight for justice feels slow, look at history—change has always been built on persistence.
3. Stay in Community—Hope Thrives in Connection
Hope isn’t just personal; it’s collective. Marginalized communities have always built hope in resistance. Surround yourself with people who see the world as it is but still believe in building something better. Not all spaces are safe—be intentional about where you put your energy.
4. Engage in Ways That Match Your Capacity
Not all activism looks the same. Some people are on the frontlines. Others donate, educate, support. And sometimes, rest is resistance, too. Hope isn’t about doing everything—it’s about doing what you can, consistently.
Hope Is a Radical Act—And We Need It Now
Systems of power rely on exhaustion. They count on people giving up. Choosing hope—choosing to stay engaged—is how we fight back.
This isn’t about toxic positivity. This is about believing that a better world is possible and taking action to move toward it.
So, what’s your next right thing?
Sources & Further Reading:
Munoz, R. T., Hoppes, S., Hellman, C. M., Brunk, K. L., Bragg, J. E., & Cummins, C. (2018). The effects of mindfulness meditation on hope and stress. Research on Social Work Practice, 28(6), 696-707.
Snyder, C. R., Rand, K. L., & Sigmon, D. R. (2002). Hope theory. Handbook of positive psychology, 257, 276.
Brené Brown on Hope as a Cognitive Process – (The Gifts of Imperfection, 2010)
Adam Grant on Motivation & Small Wins – (Think Again, 2021)
C.R. Snyder’s Hope Theory – (Psychological Inquiry, 2002)