Take a piece of paper and place it horizontally on your table. Then fold it into three sections and open it up once more.

On the far right third of the page write the heading GOALS. Then, note down a goal below which you are hoping to achieve.

Then, on the far left third of the page write the heading PATHWAYS. Try to note down at least three different examples of pathways you'll need to initiate to reach your goal, making your hopes a reality.

In the middle third of the page write the head OBSTACLES. Try to note down at least one obstacle for each of the pathways you've identified which may thwart your hopes.

Around the edges of your page, note down what you can do to maintain your motivation and willpower to complete these pathways, achieve your goal and realise your hopes. How will you make the journey enjoyable? Who will encourage you? What strengths can you use? How will you measure your progress?

Now that the Hope Map is complete, review it several times over. Determine which pathway to commence first, knowing that you have a variety of strategies to pursue towards your identified goal.

Finally, take a few minutes to imagine what it would look like to pursue and reach your goal. Mentally rehearse all the steps you need to take to get there in real life: creating a sense of energy and excitement to commence the first step on your journey to your goal.