One exercise scientists have shown to enhance optimism is the “best possible selves” diary. I have adapted it and called it the “best possible self and world diary.” Here’s how it works: Sit quietly with a pen and paper for 20 to 30 minutes. Visualize a future in which everything has turned out the way you wanted, both for yourself and for the world in one, five, and 10 years from now. You have worked hard and tried your best, and the world and your life have changed in the ways you worked for. Now write down what you imagine.
It may not come naturally at first, but if you keep this up as a regular practice, studies suggest you will see changes in yourself and in your life. You will also gain insight into your future and your goals for yourself and for the world.
And, yes, you’ll feel more joy too. In the future that’s coming, that’s something you and everyone around you will need.