3-Minute Hope Scroll Reset

Time needed: 3 minutes (1 minute each)

Setting: When using social media/news

Purpose: Intentionally seeking and amplifying hope-generating content

    Hope Collection (60 seconds)

What: Purposefully scroll to find:

- One solution being implemented somewhere

- One person/group making positive change

- One small victory or progress

- One innovation or creative response

Screenshot or save what you find

Notice: How intentional seeking shifts experience, what naturally brings hope, where you feel uplift

Why: Transforms passive scrolling to active hope-building, trains positive attention, creates hope archive

    Hope Amplification (60 seconds)

What: Engage with hopeful content:

- Share one positive story/initiative

- Add encouraging comment

- Connect two hope-builders

- Save inspiration for later

- Express gratitude to change-makers

Notice: How sharing hope feels different from sharing worry, what becomes possible, how engagement affects energy

Why: Strengthens hope networks, builds collective resilience, creates positive ripples

    Hope Integration (60 seconds)

What: Connect hope to action:

- Choose one tiny way to contribute

- Link to your values/priorities

- Plan one small step forward

- Connect to others' positive efforts

Notice: How hope feeds motivation, where you feel empowered, what becomes possible

Why: Transforms passive consumption to active participation, builds agency, enables hope-based action