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 does it work?
The WOOP method goes beyond just ‘thinking positively’ or looking at the ‘bright side.’ We are all familiar with these vague, overused mantras that are difficult to apply in everyday life. However, WOOP helps us visualize the obstacles that may stand in the way of our goals, thus teaching us realistic goal-setting.
Here is a worksheet that you can use to help guide you as you set your goals - it only takes 5 to 10 minutes!
Wish. What is your goal? For the best results, try to make a SMART goal that is specific, manageable, attainable, relevant, and time-sensitive. For example, maybe you want to read one book by the end of each month.
Outcome. Visualize your goal! What does achieving this goal look like? How do we know and how does it feel? What is the best possible outcome? When we can internally measure our progress towards these goals, we are more motivated to keep going.
Obstacle. What is most likely to get in the way of your goal? What are some unproductive habits to keep in check? What can we control? Learn to think rationally and clearly. When we fully understand which obstacles we can and can’t control, we can more effectively map out a goal-fulfilling strategy.
Plan. What are some small, everyday steps you can take toward this goal? If you want to read one book per month, maybe read for 30 minutes to an hour each day or set weekly page goals based on the length of each book. Try to make these habits and activities doable to alleviate the potential stress and anxiety of the overall goal.
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!