## **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 --- ## **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._ | Prompt | Your answer | |---|---| | My wish is… | | | Timeframe | ☐ Today ☐ This week ☐ This month ☐ Other: _____ | > _Tip: Pick ONE wish per session. Keep it concrete enough to know when you've achieved it._ --- ### **2. OUTCOME** _What's the best possible result if you achieve this wish? Vividly imagine it._ | Prompt | Your answer | |---|---| | The best outcome would be… | | | How would I feel? | | | What would change? | | > _Tip: Connect to the emotional payoff—this is your fuel._ --- ### **3. OBSTACLE** _What is the main INTERNAL thing holding you back? Be brutally honest._ | Prompt | Your answer | |---|---| | My main obstacle is… | | | It is a… | ☐ A habit ☐ An emotion ☐ A fear ☐ A belief ☐ Other: _____ | | When does it happen? | | | Where does it happen? | | > _Tip: External barriers (time, money, other people) don't count here. Focus on what's within YOU that you can change._ --- ### **4. PLAN** _Create an if-then plan to overcome the obstacle when it arises._ **Formula:** _IF [obstacle occurs], THEN I will [specific action]._ | Prompt | Your answer | |---|---| | **IF**… | | | **THEN I will**… | | > _Tip: The action must be specific, immediate, and something you can actually do in the moment. No vague intentions._ --- ## **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 | --- ## **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 your 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. --- ## **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 | --- ## **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 | --- ## **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.