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WOOP is a science-based mental strategy that people can use to find and fulfill their wishes, set preferences, and change their habits. Developed by Gabriele Oettingen, WOOP is based on over 20 years of research helping people to get motivated and achieve their goals. 

You can learn to use the WOOP method in many areas of your life including: school, work, relationships and personal goals. To get started identify what area of life you'd like to work on and then determine the time frame in which you wan to achieve your goal (day, month, no time frame). Next follow the steps below: 

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What is your most important wish for the next (day/month/no time frame) regarding the area of life you want to work on? 

Write down your wish in 3-6 words. 

*Pick something you can accomplish, but is also challenging. 


Identify what the best outcome of fulfilling your wish would be. How would it make you feel to fulfill your wish? 

Write down your best outcome in 3-6 words. 

Next imagine this outcome. 

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What obstacles exist that prevent you from realizing this wish? 

Identify what within you holds you back or creates an obstacle. 

What is your biggest inner obstacle?

Write down your obstacle in 3-6 words. 

Imagine your inner obstacle. 


Now make a plan to help you overcome your inner obstacle. 

What's one action you can take to help you work towards moving past this obstacle?

Write down your action. 

Create an IF/THEN sentence with your obstacle and action. (Eg: If I get too distracted, then I'll set an alarm.)

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