Framework · Gabriele Oettingen
WOOP — mental contrasting with implementation intentions
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Imagining a wish and then the obstacle in the way energises action when success is feasible; adding an if–then plan for the obstacle turns that energy into behaviour.
How to use it with a real habit
- Wish, Outcome, Obstacle, Plan for one habit.
- Focus on obstacles inside you.
- Repeat WOOP when stuck.
What the evidence says
Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.
Supported by a body of studies, many from one research group; effects depend on how feasible the goal is.
Limits
- Fewer independent replications than some techniques.
Sources
- Oettingen (2012). Future thought and behaviour change. European Review of Social Psychology. doi:10.1080/10463283.2011.643698
- WOOP — Wish, Outcome, Obstacle, Plan
- Rethinking Positive Thinking — Gabriele Oettingen (2014)
Related techniques
- WOOP: wish, outcome, obstacle, plan — Picture the goal, then the obstacle inside you, then an if–then plan for it. (Research-supported)
- Coping plan for obstacles — Name the obstacle most likely to get in the way, and decide now what you’ll do. (Research-supported)