Hope is a Learned Cognitive Process: Three Steps to Become More Hopeful
In 2020 many of my blogs and podcast episodes were centered around concepts of Acceptance, Conscious Choice, Vulnerability, and Hope.
As organizations refine return-to-office policies and recent election results impact societal values, many are once again grappling with uncertainty. Now, perhaps more than ever, cultivating hope can empower us to face new challenges and create positive change.
Hope comes from within, and while I am hopeful that as a society we will change, the work starts with me, it starts with you, it starts with each of us individually.
Hope isn’t just an emotion; it’s a powerful way of thinking, rooted in setting goals, creating pathways to achieve them, and believing in ourselves. C.R. Snyder, a psychologist renowned for his work in positive psychology, defined hope as a cognitive process made up of goals, pathways, and agency.
By embracing this framework, we can intentionally cultivate hope through three key steps: setting meaningful goals, fostering adaptability, and owning our worthiness.
Step 1: Goal Setting with Intention
The journey to hope begins by setting intentional, manageable goals that align with our present reality and energy levels. This involves:
Assessing our current situation and energy levels.
Setting small, process-oriented goals focused on growth and learning.
Celebrating incremental wins.
Practicing self-compassion if things don’t go as planned.
Acceptance is key here. Rather than resisting the current state of work or feeling nostalgic for how things were, we can conserve our energy by choosing to fully engage with the present. For instance, as people adjust to new work structures, child care needs, and potential policy changes, many are feeling drained by ongoing demands. By accepting this reality instead of fighting it, we open the door to focus our energy on what we can control, like adapting our schedules and finding innovative ways to meet our needs.
An effective way to maintain focus is by setting mastery goals—objectives centered around learning and self-improvement rather than rigid outcomes. While performance goals may judge success or failure based on specific results, mastery goals prioritize growth. They allow us to remain flexible, sustain energy, and celebrate progress, no matter the external circumstances.
Step 2: Cultivating Adaptability and Creativity
Once goals are set, hope requires the flexibility to pivot and adapt to unforeseen challenges. Creativity and adaptability allow us to keep moving toward our goals, even when original plans don’t work out.
As one attendee at a vision board event I led once said, “The vision and goals are yours, but the ‘how’ is none of your business. That’s up to the Universe.” This mindset captures the essence of adaptability—trusting that the specific “how” can evolve, even while staying committed to our goals. Vision boards often reveal deeply held hopes, reminding us of what matters most. Some phrases that participants added to their boards included:
“The power of community.”
“Make your own history.”
“Your life’s journey is about becoming more of who you are.”
“Balance is everything.”
“I am the next chapter.”
These affirmations remind us of the value in reimagining our goals as conditions change. The lessons of recent years have taught us to reevaluate and sometimes redefine our goals, reinforcing our belief that we can adapt and create new paths toward the outcomes we value.
Step 3: Owning Your Worthiness
True hope also comes from believing in our own worthiness. This requires self-acceptance and recognizing that we deserve to achieve our goals.
As Brené Brown describes in Daring Greatly, self-worth is about moving from thoughts of “What will people think?” to fully embracing “I am enough.” This belief in our own worth is the foundation for resilience and hope because it affirms that our goals and dreams matter.
Self-worth is not defined by our achievements alone; it’s grounded in knowing, without a doubt, that we are worthy, just as we are. Owning our worthiness means valuing ourselves independently of external validation, standing up for our values, and embracing vulnerability as we reach for new goals. This ownership of self is a powerful fuel for hope, driving us to pursue what truly matters, even in the face of setbacks.
Moving Forward
Hope is a beautiful thing because it can be learned. It’s a feeling of trust that comes from learning that we are strong enough to survive. It comes from reflection on the past, acceptance of the present, and our vision for the future. The road to hope requires that we engage with our values, set mastery-oriented goals, embrace adaptability, and build the confidence to pursue our dreams.
If you’re looking for support, I’m here to help. As a coach, I help my clients increase their confidence, cultivate hope, and navigate change and uncertainty with ease.
In the meantime, take some time to reflect, and journal about the following prompts. It can help you make peace with the current moment, and shift your energy towards feelings of hope, worthiness, and positive change in the future.
Reflection Prompts:
What does hope mean to you right now?
What small steps can you take today to align your goals with your values?
How can you adapt your approach to challenges rather than resisting them?
What affirmations or reminders will help you maintain a sense of worthiness?
To learn more about how working with me cand help you become a more influential and mindful leader during times of change and uncertainty, I invite you to schedule a complimentary exploration session, subscribe to my newsletter, and connect with me on LinkedIn and Instagram.