Using WOOP to Reach Your Goals

So, we made it through all the New Year’s hoopla about setting goals and resolutions. How did you do? Awesome if you did well. Kudos!!! But, for many New Year’s Eve has come and gone and the intentions are along with it. So let’s think about a new way to set goals! Although it may sound funny at first, WOOP is an acronym for Wish, Outcome, Obstacle, Plan. Clever, right?

Developed by Dr. Gabriele Oettingen—a professor and researcher who spent 20 years studying the science behind goal setting and positive thinking—this mental practice is an optimal way to help motivate us to attain our various life goals. I can’t tell you how many clients I see every week that have set unrealistic goals for themselves, only to come out disheartened and disappointed. By using WOOP we can look more realistically at our goals making them achievable.

When I set WOOP goals with a client there is always a huge, instant sigh of relief from the client. Talking through the obstacle that inevitably gets in the way of the goal helps the goal to be less overwhelming and scary. When we identify the issue we’re going to have with the goal, in the first place it allows us the space and freedom to not give it so much power. Instead of the obstacle controlling us, we get to control it.

These goals can be as big or small as practicing 5 minutes of mindfulness each day to completing a work project. With the right mindset and course of action, people of all ages can more healthily and realistically achieve their goals. For example, if your goal is to get better sleep, but you go to bed at 12:00 every night we know there will be some obstacles. If we identify the obstacles and talk through them were not as surprised when they come up or disappointed when we don’t follow through.

For Benefits 

Below are some positive impacts WOOP has had on individuals based on multiple research studies. 

• Reduced stress and increased work productivity 

• Improved time management and problem-solving skills 

• Motivated weight loss in adults 

• Decreased alcohol consumption 

• Improved academic performance in students 

• Developed healthier relationships 

How the WOOP Method Works: A Practical Guide to Realistic Goal-Setting

The WOOP method is a structured approach to goal-setting that goes beyond the vague and often ineffective mantras of "thinking positively" or "looking at the bright side." This method, developed by Gabriele Oettingen, is designed to help you visualize the obstacles that may stand in the way of your goals, teaching you how to set realistic and achievable objectives.

The WOOP Framework

The WOOP method is an acronym that stands for Wish, Outcome, Obstacle, and Plan. Here’s a detailed look at each component and how you can use them to guide your goal-setting process.

Wish: Define Your Goal

The first step is to define your goal clearly. For the best results, try to make a SMART goal – one that is Specific, Manageable, Attainable, Relevant, and Time-sensitive. For example, maybe you want to read one book by the end of each month. This specificity helps you focus your efforts and makes the goal more tangible.

Outcome: Visualize Your Goal

Visualize what achieving your goal looks like. How will you know when you've reached it? How does it feel? What is the best possible outcome? When you can internally measure your progress towards these goals, you become more motivated to keep going. Visualization is a powerful tool that helps you stay committed and enthusiastic about your objectives.

Obstacle: Identify Potential Barriers

Identify what is most likely to get in the way of your goal. What are some unproductive habits you need to keep in check? What can you control, and what can't you? Learning to think rationally and clearly about these obstacles is crucial. When you fully understand which obstacles you can and can’t control, you can more effectively map out a strategy to overcome them.

Plan: Develop a Strategy

Finally, outline the small, everyday steps you can take toward your goal. If your goal is to read one book per month, maybe you decide to read for 30 minutes to an hour each day or set weekly page goals based on the length of the book. Try to make these habits and activities doable to alleviate the potential stress and anxiety associated with the overall goal. Breaking down your goal into manageable steps makes it feel less overwhelming and more achievable.

Using the WOOP Worksheet

To help guide you through this process, you can use a WOOP worksheet. This tool takes only 5 to 10 minutes to complete and can significantly enhance your goal-setting efforts. Here’s how you can use it:

• Wish: Write down your specific, SMART goal.

• Outcome: Describe what achieving this goal looks like and how it feels.

• Obstacle: Identify the potential barriers that could stand in your way.

• Plan: Outline the small, everyday steps you will take to overcome these obstacles and achieve your goal.

The Benefits of WOOP

The WOOP method is more than just a goal-setting technique; it's a mindset shift. By acknowledging and planning for obstacles, you become more resilient and better equipped to handle challenges. This approach also helps you stay motivated by providing a clear vision of your goals and the steps needed to achieve them.Incorporating the WOOP method into your daily life can make a significant difference in how you approach goal-setting. It's a practical, realistic, and effective way to turn your wishes into achievable outcomes. So, take a few minutes today to use the WOOP worksheet and start working towards your goals with clarity and confidence.

So are you ready to WOOP your life? Start visualizing and planning your goals in a way that creates space for self-care and love. Rome wasn’t built in a day and neither are your goals. Don’t be so hard on yourself and take it day by day—the small achievements matter too.  In the Balanced + Well Programed + Well Program, one of the focus areas is to set intentional goals. We use the WOOP worksheet and really tackle the obstacles. This paves the way for a productive time during our 8 weeks together.

Need more tips and resources like WOOP? Click the link below to book a free discovery call. I’d love to assist you on your Balanced + Well journey through life coaching. And if you have not signed up for the newsletter yet, please do!