The Hope Scale
An Interactive Tool to Find Your Next Small Step
Rate Your Hope
On a scale from 1 to 10, where 1 is “Completely Hopeless” and 10 is “Completely Hopeful” about your situation, where are you right now?
You are currently at a:
What is one small thing that could move you from a 5 to a 6?
Think of the smallest possible step. No action is too little.
What is a Hope Scale?
A Hope Scale (also known as a scaling question) is a simple but profound technique from Solution-Focused Brief Therapy (SFBT). It’s a way to measure something subjective—like hope, confidence, or motivation—on a numerical scale, typically from 1 to 10.
But the magic isn’t in the number itself. The real power of the Hope Scale comes from the follow-up question: “What would help you move just one step higher?” This question shifts your focus away from the size of the problem and onto the smallest possible step toward a solution. This interactive tool guides you through this hopeful and empowering process.
When Should I Use This Tool?
The Hope Scale is a versatile tool for building momentum when you feel stuck. Use it when you are:
- Feeling hopeless or overwhelmed by a problem and don’t know where to start.
- Struggling with low motivation or procrastination.
- Wanting to break down a large, intimidating goal into manageable pieces.
- Trying to measure your progress in a subjective area of your life.
- Looking for a way to identify the next small, concrete action you can take to improve your situation.
The Science Behind It: Agency, Hope, and Small Wins
This simple scaling exercise is effective because it leverages key principles of motivational psychology and Hope Theory.
- Focusing on “What’s Better”: SFBT is built on the idea that change is always happening. By asking what it would take to move from a 5 to a 6, the question presupposes that a 6 is possible. It orients your brain toward possibility and solutions, rather than getting stuck on why you’re not at a 10.
- Building Agency and Self-Efficacy: When a problem feels huge, we can feel helpless. The Hope Scale combats this by focusing on a tiny, achievable step. Identifying what a “+1” looks like puts you back in the driver’s seat. It highlights your personal agency—your ability to take action and influence your situation, no matter how small the action is.
- The Power of Small Wins: The concept of “small wins” is a cornerstone of motivation. Each small, successful step you take builds confidence and momentum. It creates a positive feedback loop: taking a small action increases your hope, which makes it easier to take the next small action. This tool is specifically designed to help you identify and commit to that first small win.
Important Safety Disclaimer & When to Seek Help
This tool is for educational and self-exploration purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy.
This is a safe and hopeful exercise for most people. The key is to be honest about where you are on the scale, without judgment. There is no “right” or “wrong” number. The most important part is brainstorming the smallest possible step forward.
If you consistently find yourself at the low end of the scale and are struggling with persistent feelings of hopelessness, worthlessness, or depression, it is a sign of strength to seek support from a qualified mental health professional. This tool can be a helpful part of a therapeutic process, but it is not a replacement for it. If you are in crisis, please call your local emergency number.
Further Reading & References
Scaling questions are a hallmark of Solution-Focused Brief Therapy (SFBT).
- “What is Solution-Focused Therapy?” – An overview from the Solution Focused Brief Therapy Association (SFBTA).
- “Scaling Questions in Solution-Focused Therapy” – An article explaining the purpose and application of this core technique.
- “The Psychology of Hope” – A summary of Hope Theory, developed by psychologist Charles R. Snyder, which explores the components of hopeful thinking.