The WOOP Method (Mental Contrasting)

What is The WOOP Method (Mental Contrasting)?

Gabriele Oettingen's evidence-based goal-achievement method: Wish (what you want), Outcome (best result of getting it), Obstacle (main internal barrier), Plan (if-then plan for the obstacle). Outperforms positive thinking alone because it prepares your brain for the real obstacles.

Is there evidence for it?

How do you do The WOOP Method (Mental Contrasting)?

1. 1.WISH: state one important wish you want to fulfill. Make it challenging but realistic. 'I want to exercise 4x per week'
2. 2.OUTCOME: imagine the BEST outcome if your wish comes true. Really feel it — the energy, the confidence, the pride. Spend 30 seconds savoring this vision
3. 3.OBSTACLE: identify the MAIN internal obstacle standing in the way. Not external ('no time') but internal ('I feel too tired after work to go to the gym'). Be honest
4. 4.PLAN: create an if-then plan: 'If [obstacle occurs], then I will [specific action].' Example: 'If I feel too tired after work, then I will put on my gym clothes immediately when I get home and go for just 10 minutes'
5. 5.WOOP takes 5 minutes and can be applied to any goal. Oettingen's research: people who WOOPed their goals were significantly more likely to achieve them than those who only used positive visualization. The obstacle step is the key differentiator

How long does it take?

5 minutes per goal.

Is it hard to start?

easy.

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