Dear diary: How can I be more hopeful?
Hope can help us stay motivated and overcome obstacles, and higher levels of hope have been linked to higher levels of resilience and overall wellbeing. So, what can we do to feel more hopeful?
Dr Luke Hodson and colleagues, academics from our Department of Psychology, wanted to find out how keeping a diary could boost feelings of hope and, consequently, boost positivity and self-esteem.
Inspired by their research, here are three practical ways you can be more hopeful at work or home:
1. Set meaningful daily goals
Setting small, meaningful goals each day can help increase both hope and productivity. Creating goals helps clarify your purpose and creates a sense of achievement as you work toward something important. The key? Choose goals that matter to you personally, whether they’re work tasks or personal growth goals.
“I recognise that setting myself these goals makes me actively pursue them. I have previously written about not feeling the need to set goals for work because I manage my workload... Clearly, I need to adopt the same process when it comes to achieving my overall goal for myself to feel healthier and focus on myself some more.” - Participant from Warwick study
Pro tip: Write down one to three goals at the start or end of your workday. Prioritise tasks that align with your long-term aspirations as well as immediate needs.
2. Reflect on your progress regularly
Reflecting on what you've achieved at the end of each day can give a powerful boost to your mental wellbeing. The study found that participants felt a sense of pride, relief and ‘completeness’ when they looked back on their achievements of the day. A few minutes of reflection helped some participants recognise their strengths and capabilities, which led to feelings of happiness.
“I have found the diary helpful as a tool for reflection and for revisiting this aspect of my daily life. It has been positive and supportive. I feel it has given me the opportunity to reconsider some ways I work and live.” - Participant from Warwick study
Pro tip: Set a recurring reminder on your phone or calendar to reflect on your day. List three things you accomplished and why or how they happened. For example, ‘I confidently led a presentation today because I practiced for 10 minutes every day this week’. Don’t forget to acknowledge any unexpected ‘bonus’ tasks that you managed to complete.
3. Celebrate the small wins
Celebrating small successes can keep your hope alive and remind you that progress is ongoing. The study participants felt greater wellbeing and reduced negativity when they acknowledged achievements from every day, even if small. Don’t wait for big milestones to celebrate - small wins, such as getting past an obstacle or even organising your desk, can boost morale and keep you motivated.
Pro Tip: Keep a ‘small wins’ journal. This could be a physical diary or on your notes app - remember to keep track of even the small successes along with positive feedback from colleagues.
Want to find out more? Read the study ‘Dear diary: Evaluating a goal-oriented intervention linked with increased hope and cognitive flexibilityLink opens in a new window’ by Luke Hodson, Fiona MacCallum, Derrick G. Watson, Elisabeth Blagrove, Department of Psychology, University of Warwick.
