Hope: Worksheet

28 May

Reignite Your Sense of Direction with the Hope Theory Worksheet 🌟

When life feels uncertain or overwhelming, it’s easy to lose sight of where you’re going — or why you should keep going at all. But hope isn’t wishful thinking. It’s something we can build. Step by step. Thought by thought.

Inspired by psychologist Rick Snyder’s Hope Theory, this worksheet is here to help you reconnect with your sense of purpose, explore fresh paths forward, and strengthen your inner motivation.

You’ll be guided through three essential elements of hope:

Vision Thinking – What truly matters to you?
Pathways Thinking – What are some possible ways forward?
Agency Thinking – What can help you take action and stay resilient?

This isn’t about having all the answers — it’s about daring to ask yourself what’s possible. Whether you're navigating a tough season or just seeking a clearer direction, this worksheet is a gentle invitation to begin again.

Print this page and use it for self reflection

Or hit submit if you feel ready to take the first step towards seeking Therapeutic Counselling. You’re worksheet will be shared with one of our qualified counsellors and, if appropriate, they will contact you via email to offer a 45min telephone consultation. Therapy sessions cost from £65 per session.

Vision Thinking - where am I going?

“What do I want to move toward?” Think of something that matters to you — a change, a dream, or a part of life you'd like to shift. Focus on your values, your skills, what you want more of in your life. What you want less of in your life.

Pathways Thinking – How could I get there?

“What are possible ways I could start moving toward this goal?” There’s rarely just one path — list out a few ideas, even if they feel small or incomplete. Pathways I Can See:

Agency Thinking – What will help me move?

“Do I believe I can do this? What helps me feel motivated?” This is your inner drive — even if it’s just a flicker.

What might get in the way?

How can I support myself when it gets hard?

What’s one tiny step I could take this week toward my goal?

What value does this vision connect to?

Where in my life have I stopped moving?

What feels stuck, heavy, or hopeless? Name it gently.

Where did I notice a flicker of hope or energy this week?

Even if it was small — a kind word, a moment of motivation, an idea.

Name

First Name

Last Name

Hit submit if you are seeking counselling support. Your answers will be shared with a qualified Counsellor. You will recieve a response by email and if appropriate you will be offered a 45min telephone consultation. Counselling session cost from £65 per session.

Are you seeking Counselling Support?

Counselling sessions cost £65 per session. We offer Face2Face sessions in Kingston Upon Thames or Online.

Yes, I am seeking Counselling Sessions

No, I am not seeking Counselling

✅ Reminder:

Hope doesn’t mean certainty. It means possibility.
It’s okay not to know exactly how things will work — what matters is that you’re willing to begin.

Claire Murray

Hope: Worksheet

Reignite Your Sense of Direction with the Hope Theory Worksheet 🌟

✅ Reminder:

The Courage to Hope: Why We Keep Moving Even When It Hurts