WOOP Goal Realization

What is WOOP Goal Realization?

Gabriele Oettingen's evidence-based four-step mental strategy — Wish, Outcome, Obstacle, Plan — that combines mental contrasting of desired futures with present reality obstacles, then creates implementation intentions to overcome those obstacles.

Is there evidence for it?

How do you do WOOP Goal Realization?

1. 1.Wish: Identify a meaningful wish or goal for the coming weeks. Make it challenging but feasible. Write it in one sentence
2. 2.Outcome: Close your eyes and vividly imagine the best possible outcome of fulfilling this wish. What would it feel like? Look like? Spend 2-3 minutes fully immersing in this positive fantasy
3. 3.Obstacle: Now identify the main inner obstacle standing in your way (not external — the internal thought, emotion, or habit). Vividly imagine encountering this obstacle
4. 4.Plan: Form an if-then plan: 'If [obstacle], then I will [specific action to overcome it].' Write this down and rehearse it mentally 3 times
5. 5.Repeat WOOP daily for your most important goal, and use it as a quick decision tool (3-5 minutes) whenever facing important choices or challenges

How long does it take?

5-10 minutes per WOOP session.

Is it hard to start?

easy.

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