Adapted by:
Rubén Andrés
WriterWriter at Xataka. I've been working remotely for more than a decade and I'm a strong advocate of technology as a way to improve our lives. Full-time addict of black, sugar-free coffee.
Alba Mora
WriterAn established tech journalist, I entered the world of consumer tech by chance in 2018. In my writing and translating career, I've also covered a diverse range of topics, including entertainment, travel, science, and the economy.
Motivation to achieve goals is crucial in successfully meeting them. A lack of solid arguments for maintaining the commitment to create a new habit contributes to that initial motivation fading over time, ultimately leading to the abandonment of your goals. The same applies when carrying out a personal project or trying to achieve professional goals.
The WOOP method is based on positive thinking and mental contrasting. The technique presents individuals with their dreams, goals, and wishes while addressing the obstacles they may encounter along the way. This approach helps distinguish between cravings and established goals, allowing individuals to prioritize those objectives that genuinely improve their lives and are within their reach.
In short, the WOOP method enables individuals to dream big while equipping them with the tools needed to overcome the inevitable challenges they’ll face during the process.
What Is the WOOP Method?
WOOP stands for Wish, Outcome, Obstacle, and Plan. It’s a strategic planning tool that combines visualization of positive outcomes (wishes and objectives to achieve) with identification and planning of obstacles that may arise on the path to those goals.
Other approaches focus solely on optimism and suggest that simply pursuing your dreams will make them come true. However, the WOOP method provides a realistic and strategic perspective. It emphasizes the importance of understanding the necessary steps and acknowledging that the journey will involve challenges.
This methodology is based on the concept of mental contrasting with implementation intentions. It was defined in a study by Gabriele Oettingen, a professor of psychology at New York State University and the University of Hamburg. She’s also the author of Rethinking Positive Thinking: Inside the New Science of Motivation. Oettingen has researched human motivation for more than 20 years and has identified significant shortcomings in conventional positive thinking.
Her studies have shown that positive thinking alone isn’t enough to achieve goals. While dreaming is important, the obstacles encountered along the way foster personal growth and enhance your ability to achieve those objectives.
How to Apply the WOOP Method
First step: wish. Start by identifying a specific, challenging, yet realistic wish. It’s essential to focus on what you genuinely want to achieve, free from the expectations of others. This could be a personal wish, such as getting a promotion, exercising more, working fewer hours, or eating healthier.
Second step: outcome. Next, visualize what achieving that wish would be like. Imagine you have reached your goal, and identify the positive feelings and benefits that come with it. Allow yourself to experience a sense of accomplishment and to dream about the possibilities.
This step helps differentiate between mere “whims” and genuine goals, allowing you to prioritize what truly matters.
Third step: obstacle. The third step involves confronting the reality of your dreams. This requires honesty and self-reflection. Identify the internal obstacles–such as fears, doubts, and bad habits–that hinder your progress toward your wish. You should be as specific as possible when identifying these obstacles.
A 1977 study by the American Psychological Association indicates that simply becoming aware of these obstacles sets you on a path to overcoming them. It also broadens your perspective on how to achieve your goal.
For instance, if your goal is to eat healthier, recognizing industrial pastries as an obstacle shifts the perspective. Giving them up feels less like sacrificing when you remember the long-term benefits you prioritize.
Fourth step: planning. The final step is creating an “if-then” plan to manage these obstacles. For example, if your goal is to reduce sugar consumption, you might plan: “If I am invited to a birthday party, I’ll attend to socialize, enjoy my time with friends, and drink coffee, but I won’t try the cake. If someone asks about it, I’ll explain my goal openly.”
In short, the WOOP method encourages you to create contingency plans to address potential obstacles, transforming them into manageable challenges rather than insurmountable problems.
Images | Daria Nepriakhina | Peter Jones
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