Setting goals can feel exciting—but actually reaching them is another story. We often start with big dreams, only to lose momentum when life gets in the way. That’s where “WOOP” thinking comes in. Developed by psychologist Gabriele Oettingen, WOOP is a science-backed method that combines positive thinking with practical planning. It helps you not just dream about success, but actually take the steps to make it happen. Simple yet powerful, WOOP is a tool you can use to bring clarity and action to your personal goals.
What Does “WOOP” Mean?
WOOP is an acronym that stands for Wish, Outcome, Obstacle, Plan. Each part plays a specific role in turning your goal from a hopeful idea into a concrete plan.
- Wish: What is something meaningful that you want to achieve? It should be challenging, but possible.
- Outcome: What is the best thing that would happen if your wish came true?
- Obstacle: What is a personal habit or thought that could get in the way?
- Plan: What can you do if that obstacle shows up? Form an “if-then” statement.
For example, if your goal is to start running three times a week, your WOOP might look like this:
- Wish: I want to run three days a week.
- Outcome: I’ll feel more energetic and healthy.
- Obstacle: I often feel too tired after work.
- Plan: If I feel tired after work, then I’ll put on my running shoes and just walk for 10 minutes.
By naming your goal, imagining the result, and planning for the roadblocks, you prepare yourself to stay on track—even when things get tough.
Why WOOP Works: The Psychology Behind It
WOOP isn’t just a clever acronym—it’s based on real research. Dr. Oettingen’s studies have shown that people who use WOOP are more likely to achieve their goals than those who only use positive thinking. That’s because while positive thoughts can feel good, they don’t always lead to action.
WOOP thinking combines the benefits of visualizing success with the power of mental contrasting. Mental contrasting means looking at the gap between where you are and where you want to be. This contrast creates motivation because your brain can see both the goal and the effort it will take to reach it.
At the same time, by thinking through possible obstacles and planning for them, you prepare yourself for the real world—not a perfect one. This honest approach helps you stick with your goals, even when unexpected things come up.
How to Apply WOOP in Daily Life
WOOP can be used for both big and small goals. You can apply it to fitness, relationships, work, or even your daily routines. It works best when you pause for a few minutes to think it through—either in your head or on paper.
Here’s a quick example using a common goal:
- Wish: I want to go to bed earlier during the week.
- Outcome: I’ll wake up feeling rested and more productive.
- Obstacle: I tend to scroll my phone too long before bed.
- Plan: If I catch myself scrolling at 10 p.m., then I’ll plug in my phone across the room and read a book instead.
By repeating this practice daily or weekly, WOOP helps you build self-awareness and improve your follow-through. You begin to notice what’s been stopping you—and how to respond differently.
Going Beyond Motivation
Motivation can be unreliable. Some days you feel fired up, and other days it’s hard to even start. WOOP thinking helps fill that gap by giving you a clear plan for how to act even when motivation fades.
Because WOOP is based on “if-then” planning, it helps you create automatic responses to common setbacks. That means you’re not relying on willpower alone. Instead, you’ve built a strategy ahead of time.
This approach also helps reduce stress. When you already know what to do in the face of obstacles, you’re less likely to feel overwhelmed. You stay focused, flexible, and in control.
WOOP Your Way to Success
Achieving your personal goals doesn’t have to be complicated. With the WOOP method, you gain both clarity and confidence. By naming your wish, picturing the outcome, facing your inner obstacles, and planning your response, you’re setting yourself up for real-world success.
WOOP takes your dreams and gives them structure—making them easier to start, stick with, and accomplish. So whether your goals are big or small, use WOOP to move from wishing to winning—one thoughtful step at a time.