## **What Is WOOP?**
A 4-step, evidence-based goal-setting technique developed by psychologist Gabriele Oettingen. Unlike pure positive visualisation (which can _reduce_ motivation), WOOP pairs your desired outcome with honest obstacle identification and concrete action plans.
**Time needed:** 5–10 minutes · **Frequency:** Daily or weekly
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## **The 4 Steps**
Fill in each section below. Be specific. The obstacle must be **internal** (within your control), not external.
### **1. WISH**
_What do you want? Make it meaningful, challenging, and feasible._
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|---|---|
|My wish is…|___________________________________________|
|Timeframe:|☐ Today ☐ This week ☐ This month ☐ Other: _____|
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> _Tip: Pick ONE wish per session. Keep it concrete enough to know when you've achieved it._
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### **2. OUTCOME**
_What's the best possible result if you achieve this wish? Vividly imagine it._
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|---|---|
|The best outcome would be…|___________________________________________|
|How would I feel?|___________________________________________|
|What would change?|___________________________________________|
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> _Tip: Connect to the emotional payoff—this is your fuel._
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### **3. OBSTACLE**
_What is the main INTERNAL thing holding you back? Be brutally honest._
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|---|---|
|My main obstacle is…|___________________________________________|
|Is it:|☐ A habit ☐ An emotion ☐ A fear ☐ A belief ☐ Other: _____|
|When does it happen?|___________________________________________|
|Where does it happen?|___________________________________________|
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> _Tip: External barriers (time, money, other people) don't count here. Focus on what's within YOU that you can change._
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### **4. PLAN**
_Create an if-then plan to overcome the obstacle when it arises._
**Formula:** _IF [obstacle occurs], THEN I will [specific action]._
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|---|---|
|**IF**…|___________________________________________|
|**THEN I will**…|___________________________________________|
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> _Tip: The action must be specific, immediate, and something you can actually do in the moment. No vague intentions._
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## **Example (Filled In)**
|Step|Entry|
|---|---|
|**W**ish|Exercise 3× per week for the next month|
|**O**utcome|Feel stronger, sleep better, fit into old jeans, proud of myself|
|**O**bstacle|After work I feel tired and talk myself out of going to the gym|
|**P**lan|**IF** I come home tired and think about skipping the gym, **THEN** I will put on workout clothes immediately and do even just 15 minutes|
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## **Quick Checklist**
Before finishing your WOOP session, ask yourself:
- ☐ Is my wish specific and time-bound?
- ☐ Did I vividly imagine the outcome?
- ☐ Is my obstacle internal (within my control)?
- ☐ Is my if-then plan specific and actionable?
- ☐ Can I realistically do the plan when the moment comes?
If any box is unchecked, revise before moving on.
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## **Common Mistakes to Avoid**
|Mistake|Why It Fails|Fix|
|---|---|---|
|Choosing an external obstacle|You can't control it|Reframe: what's _within you_ that lets the external factor block you?|
|Vague plan ("I'll try harder")|No trigger, no action|Use exact if-then format with a concrete behaviour|
|Multiple wishes at once|Dilutes focus|One WOOP per session|
|Skipping the obstacle step|Just positive fantasising|This is the most important step—don't rush it|
|Unrealistic wish|Sets up failure|If obstacles reveal it's unattainable, pick a new wish|
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## **When to WOOP**
|Situation|Suggested Frequency|
|---|---|
|Building a new daily habit|Daily, morning or evening|
|Working toward a medium-term goal|Weekly|
|Facing a specific challenge|As needed|
|Reviewing progress on goals|Weekly check-in|
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## **WOOP App**
Oettingen offers a **free app** (WOOP my life) that walks you through the four steps with prompts and reminders. Available on iOS and Android.
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Feel free to copy this into a notes app or print it out. Want me to create a blank template version with just the prompts and fill-in lines, stripped of examples and explanations?