I used to think the idea of hope was kind of cringe. Like, “Don’t worry, it’ll all work out”? Please. I couldn’t see past next week, let alone some imaginary better future.
But through a series of events, I realized that hope had been the theme of my life all along. And the science of hope, which is backed by decades of research, changed everything for me. Hope is one of the most impactful tools I have ever found. And it has become my life's purpose and work to get it out to the world.
Hope isn't a feeling—it's not something you have to wait for. Hope is actually a mindset—and mindsets can change.
In this episode, I sit down with Dr. Chan Hellman, renowned psychologist and researcher who also happens to have one of the most powerful stories I’ve ever heard—from surviving homelessness to becoming the world's leading researcher on the science of hope. This interview profoundly affected me.
We talk about:
- Why hope beats raw talent, optimism, and intelligence as a better predictor of success
- How to use the 3-part GAP formula to change your outcomes
- What to do when you feel hopeless—and why just lowering the time frame of your goal might be the trick
- Why rage might be a sign that you still have hope
- The science behind hope in relationships, athletes, burnout, parenting, and health
- And why moonshot goals (the big, wild ones) might be the best kind—if you have the right conditions
And then I break it all down in this week’s How-To segment, including:
→ The actual rule of thumb for setting stretch goals
→ How to predict a bold move versus a bad idea
→ And a story about ice climbing, self-delusion, and why sometimes your friend has to say “Do what you set out to do” so you’ll finally try.
This one is personal, practical, and honestly—it might be the most useful conversation I’ve had.
Come join us.
— Molly
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🔗 View the full show notes at mollykawahata.com/podcast
🎥 Video episodes available on YouTube
Connect with Chan:
Website | LinkedIn | TED Talk | Book: Hope Rising
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Timestamps:
00:00 Introduction to Full Spectrum Podcast
03:05 The Journey of Hope: Molly's Story
05:55 Understanding Hope: A Scientific Perspective
09:08 The Components of Hope: Goals, Agency, and Pathways
12:05 Hope in Action: Strategies for Nurturing Hope
14:57 Hope's Impact on Relationships and Work
18:07 Hope and Health: The Physical Benefits
20:56 Managing Stress Through Hope
23:48 Mindfulness as a Pathway to Hope
26:55 The Role of Emotions in Hope
30:57 Understanding Hope and Its Biological Basis
35:13 The GAP Framework: Goals, Agency, and Pathways
39:42 Cultivating Hope in Constrained Environments
43:31 Moonshot Goals: Aspiration
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