Habits that Make Us Happy: Understanding Hope

When looking for the definition of hope, it’s difficult to find merely one answer. Throughout the history of psychology, there have been numerous attempts to define hope. Hope is a human universal, and being universal, it falls into an interesting paradox; while all people experience hope, each individual’s experience is personal, intimate, and unique. Because there are so many ways to subjectively experience hope, it is useful to have a universal definition that can be implemented across all experiences that call for hope. Positive psychology offers us a lens through which we can view this complex, yet essential, human experience.

Those who have made it out of the depths of despair and difficulty know that hope is much deeper than a simple desire: it is a deep longing in our heart for a better future. An understanding of hope allows us to cultivate better emotional health.

In psychology, hope has been given many definitions. The most comprehensive definition of hope is, ‘‘a process of anticipation that involves the interaction of thinking, acting, feeling, and relating, and is directed toward a future fulfillment that is personally meaningful (Stephenson, 1991).’’ It is not just a feeling, but a system of thoughts, feelings, and actions that bring us into the future while creating that future. Hope is a healthy habit that involves our will and our emotions. Hope can be practiced and developed. We might not always feel the emotion of hope, but these are the times when we truly have to choose to be hopeful.

Charles Richard Snyder developed Hope Theory which defines hope as “the perceived capability to develop pathways to desired goals and motivate oneself via agency thinking to use those pathways (Snyder, 2002).” Developing pathways refers metaphorically to the ability to read a map and to find the best route to a destination. Agency refers to the actual desire, driving ability, and confidence needed to reach that location. Taken together, these create a sense of positive future outlook. This concept of hope has been consistently validated by psychological study.
In recent studies in the field of positive psychology, research on hope has blossomed. Christopher Peterson is one of the founders of the movement and he explains, “Positive psychology is the scientific study of what makes life most worth living (Peterson, 2008).” Positive psychology studies human strengths and virtues in order to better understand how we can promote human flourishing. In positive psychology, hope is defined as, “expecting the best in the future and working to achieve it; believing that a good future is something that can be brought about (Parks, Peterson, Seligman, 2004).”

What Is Hope In Simple Words?

Hope in simple words is the belief that good things are possible and that you can take steps to reach them. It is not just wishful thinking. Real hope pairs a positive outlook with the sense that you have a way forward and the power to move toward it.

Hope has two parts working together. One is picturing a better future, and the other is believing you can find a path to get there.

This makes hope active, not passive. It is something you do, not just something you feel.

Hope can be built like any other strength. Support through wellness counseling can help you grow it step by step.

How Can You Increase Hope?

You can increase hope by setting small, reachable goals and mapping out clear steps to get there. Each small win builds proof that a better outcome is possible, and that proof feeds more hope. Hope grows through action, not just positive thinking.

Breaking big goals into small ones helps. A goal that feels doable keeps hope alive when things get hard.

Surrounding yourself with supportive people matters too. Encouragement from others strengthens your belief that change is within reach.

A guide can help you build these habits. A health coach can help you set goals and stay on track toward them.

What Gives People Hope In Life?

What gives people hope in life is connection, meaning, and small signs that things can get better. Close relationships, a sense of purpose, and progress toward goals all fuel hope. These sources look different for everyone, but they share the same effect.

Relationships are one of the biggest sources. Feeling loved and supported reminds us we are not facing life alone.

Purpose adds fuel too. Having something to work toward, whether a project, a person, or a passion, gives the future a pull.

Building more of these into daily life lifts hope naturally. Working with a holistic counselor can help you find what gives your life meaning.

Practicing gratitude can be a positive force in your life.

Hope is particularly important for human flourishing, and there is a tremendous amount of research to support this concept. In fact, hope has been found to be one of the two-character strengths most associated with life satisfaction and well-being(Gander, Hofmann, Proyer, Ruch, 2019) (Zhang, Chen, 2018) (Martinez-Martini, Ruch, 2014). Hopeful people are less likely to suffer from anxiety or stress disorders (Arnau, Gallagher, 2018) (Long, Gallagher, 2018), and if they do become anxious, those feelings tend not to overwhelm them. Researchers found that in a group of student athletes, higher levels of hope predicted superior classroom achievements. On top of that, hope predicted superior athletic achievements, and did so beyond various psychological states (self-esteem, mood, and confidence), amount of time practiced, and natural athletic talent (Curry, Snyder, Cook, Ruby, Rehm, 1997). Similarly, in a group of first-year law students, researchers found that hope significantly predicted better academic performance. Additionally, the same measures of hope predicted greater life satisfaction at the end of the first semester (Rand, Martin, Shea, 2011). Showing just how much of an impact hope can have on students, a 3-year long study of hope and academic achievement found that hope uniquely predicts objective academic achievement above intelligence, personality, and previous academic achievement (Day, Hanson, Maltby, Proctor Wood, 2010). Individuals high in hope tend to perceive obstacles as less stressful, are quicker to rebound from obstacles, and demonstrate resilience in response to challenging circumstances (Snyder, 2002).

So, what can you do to increase your hope? The answer is short and simple: be grateful. A recent study found that a brief gratitude-related writing intervention significantly improved the participants’ state of hope and happiness. Raising awareness of the good outcomes already present in our lives can uniquely inspire hope for future good outcomes and also make us happier (Witvliet, Richie, Luna, Tongeren, 2018)! The greatest opportunity to foster gratitude is in the present moment. Taking time to be mindful of the unique people, events, and highlights of your day provides an opportunity to step into gratitude.

Why Is Gratitude So Powerful?

Gratitude is so powerful because it shifts your focus from what is missing to what is already good in your life. This small shift can lift mood, ease stress, and strengthen your sense of hope. It works because your attention shapes how you feel.

The effect is backed by strong research. In a well-known study led by Dr. Martin Seligman, 411 people who wrote and delivered a gratitude letter showed the biggest jump in happiness of any exercise tested, with benefits lasting a month.

Gratitude is also easy to practice. A short daily list of good things can start the shift.

Making it a habit brings lasting benefits. Support through counseling for wellness can help you build gratitude into your routine.

Having hope is like creating a healthy relationship with the future. It requires thoughtfulness, and at times, a bit of work. It involves being able to identify pathways to achieve our desired future, and the ability to pursue those pathways. Hope is not something that happens to us: it is something that we practice. It is something that we strengthen, develop, and grow. In short, hope is a habit that makes us happy.

If you’d like to cultivate hope today, take a minute to try this exercise. First, think of a hope you have for the future. Now, reflect on a time in your past when you had hoped for an outcome, and your hope was fulfilled. You could do this in your head, on a piece of paper, or on your phone. Write about what you learned through having this past hope fulfilled in your life. As you reflect on this experience of hope, identify and name what you are grateful for and to whom you are grateful (Witvliet, et.al. 2018).

How Do You Stay Positive When Life Feels Hard?

You stay positive when life feels hard by focusing on small steps, leaning on support, and being gentle with yourself. Staying positive does not mean ignoring pain. It means holding on to the belief that hard times can pass while you take care of yourself through them.

Small routines help anchor you. Regular sleep, movement, and connection give steady footing on tough days.

Self-kindness matters more than pressure. Speaking to yourself with patience keeps hope alive when things feel heavy.

You do not have to push through alone. Talking with a professional through depression therapy can help you find your footing again.

Can You Regain Hope After Losing It?

Yes, you can regain hope after losing it. Hope is not a fixed trait. It can fade during hard seasons and grow back with time, support, and small steps forward. Even when it feels far away, hope can return.

It often comes back slowly. A single small win or one supportive conversation can be the first spark.

Connection speeds the process. Leaning on people who care reminds you that things can change.

Support can help you find your way back. We help people rebuild hope and move forward at Counseling and Wellness Center of Pittsburgh.

By: John Paul Dombrowski Counseling Intern

Work Cited:

Curry, L. A., Snyder, C. R., Cook, D. L., Ruby, B. C., & Rehm, M. (1997). Role of hope in academic and sport achievement. Journal of Personality and Social Psychology, 73(6), 1257-1267. doi:10.1037/0022-3514.73.6.1257

Day, L., Hanson, K., Maltby, J., Proctor, C., & Wood, A. (2010). Hope uniquely predicts objective academic achievement above intelligence, personality, and previous academic achievement. Journal of Research in Personality, 44(4), 550-553. doi:10.1016/j.jrp.2010.05.009

Gander, F., Hofmann, J., Proyer, R. T., & Ruch, W. (2019). Character strengths – Stability, change, and relationships with well-being changes. Applied Research in Quality of Life. http://doi.org/10.1007/s11482-018-9690-4

L.J. Long, M.W. Gallagher Hope and posttraumatic stress disorder M.W. Gallagher, S.J. Lopez (Eds.), The Oxford Handbook of Hope, Oxford University Press, New York, NY (2018), pp. 233-242

Martinez-Marti, M. L., & Ruch, W. (2014). Character strengths and well-being across the life span: data from a representative sample of German-speaking adults living in Switzerland. Frontiers in Psychology, 5, 1253. http://doi.org/10.3389/fpsyg.2014.01253

Park, N., Peterson, C., & Seligman, M. E. (2004). Strengths of character and well-being. Journal of social and Clinical Psychology, 23(5), 603-619.

Peterson, C. (2008, May 16). What Is Positive Psychology, and What Is It Not? Retrieved July 10, 2020, from https://www.psychologytoday.com/us/blog/the-good-life/200805/what-is-positive-psychology-and-what-is-it-not

R.C. Arnau Hope and anxiety M.W. Gallagher, S.J. Lopez (Eds.), Oxford Handbook of Hope, Oxford University Press, New York, NY (2018), pp. 233-242

Rand, K. L., Martin, A. D., & Shea, A. M. (2011). Hope, but not optimism, predicts academic performance of law students beyond previous academic achievement. Journal of Research in Personality, 45(6), 683-686. doi:10.1016/j.jrp.2011.08.004

Snyder, C. R. (2002). TARGET ARTICLE: Hope Theory: Rainbows in the Mind. Psychological Inquiry, 13(4), 249-275. doi:10.1207/s15327965pli1304_01

Stephenson, C. (1991). The concept of hope revisited for nursing. Journal of Advanced Nursing, 16,
1456–1461.

Witvliet, C. V., Richie, F. J., Luna, L. M., & Tongeren, D. R. (2018). Gratitude predicts hope and happiness: A two-study assessment of traits and states. The Journal of Positive Psychology, 14(3), 271-282. doi:10.1080/17439760.2018.1424924

Zhang, Y., & Chen, M. (2018). Character strengths, strengths use, future self-continuity and subjective well-being among Chinese university students. Frontiers in Psychology, 29. https://doi.org/10.3389/fpsyg.2018.01040