How to Feel More Hopeful

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Jun 19, 2025

Tomás Morín, a celebrated poet and creative writing professor at Rice University, dives into how writing can foster hope. He discusses a research-backed writing practice that encourages individuals to articulate their hopes, reflect on past successes, and express gratitude. Morín emphasizes the transformative power of personal actions in cultivating optimism, especially in uncertain times. He also shares insights on addressing eco-anxiety and the importance of nurturing a hopeful mindset for both personal well-being and environmental stewardship.

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ANECDOTE

Childhood Eco-Anxiety to Hope

Tomas Morín shares his childhood fear about the ozone hole as a moment of eco-anxiety.
He contrasts it with hope when nations successfully collaborated to repair the ozone layer.

ANECDOTE

Hope from Recycling Progress

Tomas recalled his childhood hope for recycling and saw practical changes in his college town that brought him joy.
He witnessed community efforts to protect local ecosystems which deepened his hope for environmental stewardship.

INSIGHT

Slowing Down Reduces Waste

Slowing down and moving thoughtfully through life helps reduce waste of resources, energy, thought, and feelings.
The writing practice helped Tomas appreciate the power of slowing down.

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How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.

Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty.

How To Do This Practice:

Write about something you deeply hope will happen, but can’t fully control.
Reflect on how important this hope is to you and how motivated you are to pursue it.
Recall a past hope that once felt uncertain but eventually came true.
Write about what you’re grateful for from that experience, including who helped and what you learned.
Connect what you learned then to what you’re hoping for now.
End by naming one small action you can take today toward your current hope.

Scroll down for a transcription of this episode.

Today’s Guests:

TOMÁS MORIN is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University.

Check out Tomás’ work: https://www.tomasqmorin.com/
|Read some of Tomás’ poems: https://tinyurl.com/3v8u6m5h
Read Tomás’ latest book: https://tinyurl.com/aej9cw3a

CHARLOTTE VAN OYEN-WITVLIET is a clinical psychologist who teaches at Hope College in Holland, Michigan.
Learn more about Charlotte’s work: https://tinyurl.com/yc65w4nu

Related The Science of Happiness episodes:

Climate, Hope, & Science Series: https://tinyurl.com/pb27rep
Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
How To Feel Better About Yourself: https://tinyurl.com/42fn62a2

Related Happiness Breaks:

A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx
A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/557waxw7