II write a lot about how to manage stress, because let’s face it, life is as messy as it is magical. Which is why I swear by a simple practice I call Filling Your Hope Tank. When the world feels heavy, you need a stash of moments and habits that refill your belief in something better.
I am constantly blown away by the fact that at one moment I can be so overwhelmed or angry or scared and then the next something so astounding happens that I can barely comprehend it.
I’m late for work, speed walking as fast as my legs can take me, a million miles away in my head thinking of all the awful things that could happen, and then a puppy cuts me off to lick my shins, and I feel this burst of joy in my chest that cuts through my worried thoughts and brings me so much peace.
I can’t remember now where I heard the phrase: Fill Your Hope Tank, but it was one of those phrases that just wormed its way into my mind. As soon as I heard it I was like: that needs to be a practice in my life!
As humans we have a negativity bias. This helped us tremendously as we were evolving in a harsh landscape, it made us wary of the many dangerous pitfalls of living in that time. Our brains are wired to fixate on the bad and replay it — even when dozens of good things happen the same day.
So even when positive or neutral events occur, things of a more negative nature have a greater effect on your psychological state. Kind of like ignoring all of the positive comments but laser focusing on the one negative one.
Filling your hope tank is about actively resisting this bias. It is replenishing your sense of hope and possibility, especially so when you’re feeling depleted or discouraged.
It’s about intentionally seeking out sources of positivity and motivation to combat feelings of despair or hopelessness.
I’ve been using this practice for years and here are a few things that have really helped me to fill my tank, which allows me to keep going when life gets loud.
Live IRL:
I have been loosely referring to the summer of 2025 as the Summer of IRL: In Real Life. For me, this means working to be, live and do in the real world as often as I can. Seeing people in person. Playing board games instead of on my phone. Going for hikes and walks and sitting near trees and water.
I intentionally take days away from email/substack/phone things and live like it was the 90s (at least that was the last time for me that a computer wasn’t a big part of my life). I write real letters, use my hands to make and build things, draw on paper and read real books.
You can kind of think of it as analog living. It doesn’t have to be all the time, but living in the physical world takes you out of the doomscroll hell that can be the negativity of the internet.
Glimmers:
A glimmer is the exact opposite of “trigger”. Glimmers are those tiny moments that calm the nervous system. Those fleeting moments where we feel calm, safe, or connected, even if just for a few seconds.
These micro-moments can create an upward spiral of safety and connection, helping us build resilience over time. The more we can recognize and savor these glimmers, the more we strengthen our ability to appreciate the positive.
For me glimmers are the sound of ocean waves, the sun on my face, the laughter of my friends and watching the breeze blow in a pollinator meadow. These tiny moments add up and help to anchor me in regulation, while reminding me how hopeful and lovely the world can be.
Actively seek out glimmers in your day-to-day life. You can start by setting the intention to notice these moments, then spend a few extra seconds appreciating them.
Savouring:
Savouring is basically glimmers + presence, which amplifies these small moments. Savoring means we intentionally attend to, appreciate, and intensify the positive feelings we experience in these moments. It’s about making the most of the good things, even when they seem tiny.
To get the most out of savoring, aim to hold onto these moments for 20-30 seconds. Let yourself really sink into the positive feelings, appreciating every sensory detail.
If you find this difficult because your mind starts to wander or negative thoughts creep in (called dampening), start with just 5-10 seconds. You can build up your ability to savor over time.
Get Involved:
Feeling hopeless is awful, but one of the fastest ways out is to take action. It doesn’t have to be massive action either. It can be any small step you take that makes you feel more empowered.
This can be taking a step to find a better career, finding more sustainability hacks to combat climate change or volunteering at a non-profit whose cause is close to your heart.
These small acts add up:
“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has.” – Margaret Mead
Plus this can put you in the orbit of other hopeful folks. Acts of kindness fall in here too.
Get Connected:
Humans are a social species, and there’s no getting around that. In person time with people that get you is necessary for you to thrive. Notice I’m not saying followers, likes or having a giant cadre of pals. What you need most is a few people who can really see you, and love you for who you are.
I’ve read in many books that if you’re the smartest person in the room, you need a new room. This is probably sound business advice, but here we are talking more about how you end up being the average of the five people you spend the most time with.
If you can find a few people that help you to believe in a hopeful future, that can see the good with the bad and not give too much weight to either, and lift you up when you’re feeling really down, that is what will help you keep that hope tank full.
Mind Your Intake:
If you are what you eat, here you are what you put your focus, energy and time on. Putting yourself in the way of things, people, shows, documentaries, stories and books that lift you up is a sure fire way to fill your hope tank.
There is no shortage of stories that can lift you up. In my regular job, I work with stroke survivors. One client, who normally used a scooter to get around, decided to hire a personal trainer, with a goal to climb the CN Tower. When he came back and told me he walked up all 144 flights, I cried like a baby. I think about this story often.
The flipside of this is avoiding or limiting stories that are negative, upsetting and doom inspiring. I grew up on Murder, She Wrote, which evolved into becoming a huge true crime aficionado. However I’ve come to see that watching hours and hours of the worst thing one person can do to another isn’t exactly hope tank material. Same goes for the news.
I’m not saying ditch them completely, but be mindful about how you consume them.
Take care of yourself:
It’s hard to be hopeful when you’re running on empty. Make sure you are fit, fed and rested. Move your body, eat nutritious foods and get both enough sleep and rest. Go outside as often as you can. Do things you find fun, keep your sense of humour and your sense of play.
Filling your hope tank doesn’t have to be a huge time commitment. Maybe you scroll through your favourite photos on your phone, walk that one trail that makes you feel like the world gets quiet, notice the butterflies around you. It’s about seeing the good in the world, along with bad.
Life will always hand us a mix of mess and magic. Filling your hope tank means making sure the magic gets its fair share of attention. So, what’s one small thing you could do today to top up your tank?
Ditch Stress 
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