Why Positive Thinking Alone Isn’t Enough
You’ve probably been told that positive thinking and visualizing your goals are key to success. But what happens when you focus on your dreams, yet the results just don’t seem to follow? It’s frustrating, right? You do all the visualizing, you stay optimistic, but somehow, you’re still not getting where you want to be.
The truth is, while positive thinking is powerful, it’s not always enough on its own. That’s where WOOP—Wish, Outcome, Obstacle, Plan—comes in. Developed by Dr. Gabriel Oettingen after over 20 years of research, WOOP is a simple, evidence-based strategy that helps you overcome the obstacles standing between you and your goals. In this blog, we’ll walk you through how WOOP works and how it can transform your dreams into actionable steps that lead to real progress. If you’re ready to stop spinning your wheels and start seeing results, read on to discover how WOOP can help you finally achieve the success you’ve been visualizing.
But don’t worry—there’s a strategy that can help you make your dreams a reality. It’s called mental contrasting with implementation intentions, a technique developed by Dr. Gabriel Oettingen, a professor at NYU. This approach involves not just focusing on your goal but also identifying the obstacles that could stand in your way and planning how to overcome them. Dr. Oettingen has created a simple and effective method called WOOP, which stands for Wish, Outcome, Obstacle, and Plan. With over twenty years of research backing it up, WOOP is a practical, evidence-based tool that can help you achieve your goals and change your habits.
What is WOOP and How Does It Work?
WOOP stands for Wish, Outcome, Obstacle, and Plan. It’s a simple, evidence-based strategy developed by Dr. Gabriel Oettingen to help you turn your goals into reality. WOOP combines positive thinking with practical planning by guiding you to identify your goals, visualize the best outcomes, acknowledge the obstacles in your way, and create a clear plan to overcome them. This powerful technique helps you bridge the gap between dreaming and doing, making it easier to achieve the success you desire.
W - Wish
Start by writing down your wish in just 3-6 words. This should be something challenging but achievable—something that you truly want to accomplish. For example:
Lose 5 pounds.
Finish my project.
Find 3 new clients.
O - Outcome
Next, think about the positive benefit of achieving your wish. How will it make you feel? What’s the best possible outcome? Take a moment to really visualize and experience this. Then, summarize it in 3-6 words. For example:
Confident, light, lean.
Successful, relieved, free.
Empowered, giving, happy.
O - Obstacle
Now, consider what might be standing in your way. What behavior or emotion within you could prevent you from reaching your goal? Visualize this obstacle as fully as you can and summarize it in 3-6 words. For example:
Night eating.
Overwhelmed and not starting.
Not knowing where.
P - Plan
Finally, create a plan to overcome this obstacle. Identify one specific thought or action you can take when faced with the obstacle. Use the format: “If ____, then ____.” Write it down in 3-6 words. For example:
Carrots, blueberries, brush teeth
Timer for 30 minutes.
List of possibilities.
WOOP in Action
Let’s see how WOOP works in real life. Below are a few practical examples:
Example #1:
Wish: Lose 5 pounds.
Outcome: Feel confident, light, and lean.
Obstacle: Night eating.
Plan: If I want to eat at night, then I will eat carrots, and blueberries, and brush my teeth.
Example #2:
Wish: Finish my project.
Outcome: Feel successful, relieved, and free.
Obstacle: Feeling overwhelmed and not starting.
Plan: If I feel overwhelmed and can’t start, then I will set a timer and work on something for 30 minutes.
Example #3:
Wish: Improve my work-life balance.
Outcome: Feel relaxed, balanced, and energized.
Obstacle: Getting caught up in work tasks after hours.
Plan: If I start working late, then I will set an alarm to stop and take a break.
Example #4:
Wish: Find 3 new clients.
Outcome: Feel empowered, giving, and happy.
Obstacle: Not knowing where to find new clients.
Plan: If I don’t know where to find new clients, then I will brainstorm a list of new possibilities and take action.
WOOP is simple to use and can be easily integrated into your daily routine. There’s even a free WOOP app that guides you through the process and helps you create your own WOOP plan. Plus, the official WOOP website is packed with useful information to get you started.
As Dr. Oettingen says, “The solution isn’t to do away with dreaming and positive thinking. Rather, it’s making the most of our fantasies by brushing them up against the very thing most of us are taught to ignore or diminish: the obstacles that stand in our way.”
By using WOOP, you can turn your dreams into actionable goals and start making real progress toward them. Give WOOP a try today and see how it can change your energy and, ultimately, your life.
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