In Rethinking Positive Thinking, Dr. Gabriel Oettingen tells us:

Again and again, we’ve found that WOOP enables people to pursue their wishes more wisely, producing more desirable short- and long-term results than more traditional treatments or no intervention at all. If you want a proven means of regulating your energies so that you move more effectively toward fulfilling your wishes, and if you want a method that is also safe, cheap, and easy to use, you should try WOOP.”

WOOP is an acronym for Wish Outcome Obstacle Plan.

“WOOP is a science-based mental strategy that people can use to find and fulfill their wishes, set preferences, and change their habits. WOOP is based on 20 years of scientific research. The method has been shown to be effective in numerous studies with people of all ages and in many areas of life*.”

Wish: What is your wish, a wish that is challenging, but feasible? Note your Wish in 3-6 words: __________.

Outcome: What would be the best outcome of fulfilling your wish? Note your best Outcome in 3-6 words: __________.

Obstacle: What is your main inner obstacle that holds you back from fulfilling your wish? Note your main inner Obstacle in 3-6 words: __________.

Plan: What can you do to overcome your obstacle? IF x, THEN I WILL y.

Let’s look at an example:

Wish: To finish a minimum viable product (MVP) for this guide by March 2024.

Outcome: Help people reach their infinite potential.

Obstacle: Too much electronics be it video games or TV.

Plan: If it’s not a holiday, then no games or TV.

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WOOP
Episode 6