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Hope Theory Worksheet

This exercise focuses on hope as a cognitive and emotional concept that allows one to move toward goals, enhances motivation, and facilitates the development of a plan that will be actively carried out.


  • Divide a piece of paper into 3 sections titled Hope, Plan & Action, and Believe. For each section write:
  • Hope: What is one goal you hope to achieve in the future?
  • Plan & Action: What small actions can you take that will start moving you closer towards this goal?
  • Believe: Write down 3 short sentences that will help remind you of your capabilities, for instance, “I am capable and resourceful.”

This worksheet comes from Kate Snowise (2016) and is derived from Snyder’s Hope Theory.

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