WOOP
Also known as: mental contrasting with implementation intentions, MCII, wish outcome obstacle plan
WOOP stands for Wish, Outcome, Obstacle, Plan: you name a wish, vividly imagine the best outcome, then identify the inner obstacle most likely to stop you and form an if-then plan for it. It beats pure positive thinking because contrasting the dream with the obstacle creates the tension that drives action, and the if-then plan decides your response before the obstacle shows up.
| Origin | Developed by psychologist Gabriele Oettingen and colleagues at NYU and the University of Hamburg from her research on mental contrasting, combined with Peter Gollwitzer's implementation intentions; presented for the public in her 2014 book Rethinking Positive Thinking |
|---|---|
| Time required | 5 to 10 minutes per wish |
| Best for | chronic avoidance, goal follow-through, study habits, health habits |
| Difficulty | Easy |
How to use WOOP
- Wish: name one wish that matters and is challenging but feasible within your chosen timeframe.
- Outcome: close your eyes and imagine the best result of fulfilling it. Take a real moment; feel it.
- Obstacle: find the main obstacle within you that holds you back, an emotion, a habit, a belief. Not other people, not circumstances.
- Plan: form an if-then sentence: 'If [obstacle shows up], then I will [specific action].'
- Repeat the exercise daily or whenever you take on a new goal; it works per wish, not once forever.
WOOP, called mental contrasting with implementation intentions (MCII) in the literature, is among the best-evidenced techniques on this site. Randomised and controlled studies from Oettingen's and Gollwitzer's groups have shown effects across domains: schoolchildren randomised to MCII completed significantly more practice test questions over summer break, MCII doubled regular physical activity in adults over months in a health-promotion trial, and it improved high-school students' grades, attendance and conduct. A meta-analysis of mental contrasting studies finds a reliable small-to-medium effect on goal attainment. Effects are real but modest, and the method assumes the wish is feasible; for goals you cannot actually influence, mental contrasting correctly reduces commitment.
Duckworth, A. L., Grant, H., Loew, B., Oettingen, G., & Gollwitzer, P. M. (2011). Self-regulation strategies improve self-discipline in adolescents: benefits of mental contrasting and implementation intentions. Educational Psychology, 31(1), 17–26.
Stadler, G., Oettingen, G., & Gollwitzer, P. M. (2009). Physical activity in women: effects of a self-regulation intervention. American Journal of Preventive Medicine, 36(1), 29–34.
Duckworth, A. L., Kirby, T. A., Gollwitzer, A., & Oettingen, G. (2013). From fantasy to action: mental contrasting with implementation intentions (MCII) improves academic performance in children. Social Psychological and Personality Science, 4(6), 745–753.
Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation. Current.
Common mistakes
- Skipping the obstacle step. Positive visualisation alone tends to relax you and reduce effort; the contrast is the active ingredient.
- Choosing an external obstacle like 'my boss' or 'no time'. WOOP targets the obstacle in you: the urge to check your phone, the anxiety, the perfectionism.
- Writing a vague plan. 'If I feel like putting it off, then I will try harder' is not a plan. Name a concrete visible action.
Related techniques
Implementation IntentionsFear SettingEat The Frog
Frequently asked questions
What does WOOP stand for?
Wish, Outcome, Obstacle, Plan. You name a wish, imagine its best outcome, identify your main inner obstacle, and make an if-then plan for exactly what you will do when that obstacle appears.
Is WOOP scientifically proven?
It has unusually good evidence for a productivity method. Randomised studies of mental contrasting with implementation intentions show improved study effort, school performance and health behaviours, with small-to-medium effects. Proven to help on average, not guaranteed for any one person.
How is WOOP different from visualisation?
Visualisation stops at the dream. Oettingen's research found that dreaming alone can sap motivation because the mind partly enjoys the outcome in advance. WOOP deliberately collides the dream with the obstacle and pre-plans your response, which is what produces action.