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E · Action & reflection · 6 min · Free

WOOP intention-to-action planner

Wish, best realistic Outcome, inner Obstacle and an if-then Plan with a specific action you can actually take.

Steps

  1. Write your wish.
  2. Imagine the best realistic outcome.
  3. Name the main inner obstacle.
  4. Write 'If [obstacle], then I will [action]' and set a reminder.

Background

WOOP is based on Gabriele Oettingen's research on mental contrasting combined with implementation intentions (Gollwitzer). Studies across many settings have found it helps some people follow through on goals.

Limitations

  • WOOP is a planning tool. The plan must name a concrete action; vague plans are flagged so you can refine them.

Sources

  • secondaryOettingen, G. (2014). Rethinking Positive Thinking. Current/Penguin.
  • referenceWOOP official resources