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WOOP Goal-Setting Method

productivity · easy · 5 minutes per goal

What is WOOP Goal-Setting Method?

The scientifically validated alternative to pure positive thinking. WOOP: Wish, Outcome, Obstacle, Plan. Gabriele Oettingen's research shows that fantasizing about goals REDUCES achievement, but combining fantasy with obstacle planning DOUBLES success rates.

Is there evidence for it?

EVIDENCEstrong

How do you do WOOP Goal-Setting Method?

  1. 1.W — Wish: pick a challenging but achievable goal for the next week or month. 'I want to exercise 4x this week'
  2. 2.O — Outcome: imagine the BEST possible outcome in vivid detail. How would it feel? What would change? Really feel the positive emotions
  3. 3.O — Obstacle: now identify the #1 INTERNAL obstacle. Not external ('no time') but internal ('I'll feel tired after work and choose the couch')
  4. 4.P — Plan: create an if-then plan. 'If I feel tired after work, THEN I will put on my workout clothes and just walk for 10 minutes.' This pre-programs your response
  5. 5.Do WOOP for each goal. Takes 5 minutes. Studies show it doubles goal achievement compared to positive visualization alone or no planning

How long does it take?

5 minutes per goal.

Is it hard to start?

easy.

> how Shift handles procrastination

Source: Gabriele Oettingen (Rethinking Positive Thinking), mental contrasting research, implementation intentions (Peter Gollwitzer)
productivity · motivation · habits · fitness · career
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.