Habit book notes · Gabriele Oettingen · 2014

Rethinking Positive Thinking — the big ideas

The research behind mental contrasting and WOOP: dream, then look squarely at the obstacle, then plan.

Free — no account needed to read

Summarises research showing that positive fantasies alone can sap energy for action, and introduces mental contrasting with implementation intentions, taught as WOOP.

The big ideas

Dreaming alone can backfire

Vividly imagining success can feel so good that it reduces the energy to pursue it.

Contrast the wish with the obstacle

Picturing the obstacle after the wish connects the future to present reality and energises action when success is feasible.

Plan for the obstacle

An if–then plan for the obstacle turns insight into action.

Key concepts

• Mental contrasting
• WOOP
• Implementation intentions
• Feasibility

Limits

• Much of the research comes from one research group; independent replications are fewer.
• Works best when the goal is realistic — contrasting an unrealistic wish may lead to letting it go.

What the research says

• Oettingen (2012) — Reviewed research on mental contrasting: imagining a wished-for future and then the obstacle in the way energises action when success is feasible — more than positive fantasy alone. Combined with if–then plans it becomes WOOP. Limits: Largely from one research group; effects depend on whether the goal is realistic.
• Gollwitzer & Sheeran (2006) — Pooled 94 independent tests and found that forming if–then plans had a medium-to-large effect on reaching goals, compared with intending to reach them alone. Limits: Effects vary by goal, person and study quality, and plans help most when the goal is genuinely wanted. Some later, larger studies found smaller effects.

Apply this idea

Do one WOOP for a habit you’ve been avoiding, and write the plan for its main obstacle.

Described in our own words with the source named — not a summary of the whole book.