Ashley Fraser shares how goals help us have hope for the new year
Many people are filled with excitement and resolution at the beginning of a new year. Others may feel anxiety as they stare down an unknown path and future challenges. According to research from a School of Family Life professor at Brigham Young University, the biggest help to overcome obstacles in spite of our sentiments is hope.
This is because researchers define hope not as a vague feeling but as the ability to set realistic, meaningful goals.
Ashley Fraser, assistant professor of family life, began her research on hope as a PhD student at Arizona State University, where she joined the new Center on the Development and Understanding of Hope in Children.
“Hope is a lifelong skill,” says Fraser. “It’s not just something where you have it or you don’t. You can work on it.” And the ability to develop hope transcends age.
A big part of developing hope is what Fraser calls “the will and the way.” The will refers to a boost of confidence that comes from looking at past accomplishments and realizing “I can do this.” The way is the cognitive or mental ability to actually draw out the route of how you’re going to reach our goals. Being hopeful requires deliberate use of agency at every step.
One of Fraser’s research projects included an experiment of creating a class to teach freshmen resilience and persistence in goal making. They were given the encouragement (the will) and resources (the way) they needed to accomplish their goals.
“What we were really training them in was hope,” Fraser says.
Those who took the class performed better academically, socially, and emotionally than they did in their freshman year. They also built habits that will continue to benefit them in college and beyond.
Here are some tips on how to build hope for a great 2026.
Focus on the Good
While it would be nice if being hopeful were as easy as understanding what it takes, there are obstacles to looking to the future with optimism.
“There’s a lot of darkness in the world,” says Fraser. “There’s a lot of problems that seem really, really big.”
For example, Fraser shares that media can be a great detriment to hope because it draws on the parts of your brain that are wired to focus on the negative. She invites us to be mindful about what we are interacting with, whether it be media or individuals.
“There’s a lot of really positive, good, loving interaction that’s happening all around you,” she says. “But you have to consciously pay attention to it. It takes effort to see the good in the world.”
Healthy Habits
As the new year advances, Fraser proposes that taking care of your physical health is a habit that increases hope.
“Your physical health matters a lot,” she says. “Some healthy, hopeful habits are first, taking care of your physical body.”
Fraser shares that the ability to see the good in the world is extremely dependent on “taking care of yourself.” With the foundation of good physical health, we are able to deliberately seek to maintain a hopeful attitude in our goal setting.
“Hope means you can do those things,” Fraser says. “Even if you never reach your goal, hope is better for you than not.”
Research has proven again and again that the nurturing of hope through goal making not only benefits an individual physically and mentally but also strengthens our relationships and community. Fraser says to “surround yourself with people that are doing this alongside you,” and by becoming that person first we can begin a positive cycle in our surroundings.
Dream Big
Fraser has another surprising suggestion to increase the hope in our futures: comparison.
Her invitation is not to look at others with the intention of turning a critical eye back on yourself. Rather, she says to “find someone you trust and admire and ask them, ‘How did you do this?’” Take time to visualize what you really want your future to look like by looking to others who have done it before.
“Dream big,” Fraser says. “Hope is different than a wish. It’s something that you actually want to work towards. You can do it. You can learn how to be more hopeful. It really is about consciously using your agency to work toward a positive future.”
The next year will have inevitable challenges, but research shows that hope bolsters us through the future, strengthening us to face whatever challenges await.
“A huge part of hope is being able to overcome obstacles. It takes work. It takes passion,” Fraser says.
She reminds us that through Christ’s Atonement and example, the Savior can aid us in our efforts to be hopeful.
“He is invested in the hope of students,” Fraser concludes.
