A Proven Method for Goal Achievement
The WOOP goal framework creates lasting behavioral change through four simple steps. Research shows only 8% of people achieve their goals, but this science-backed method can dramatically increase your success rate by helping you accomplish your goals through a process that emphasizes meaningful change. Unlike traditional approaches, WOOP combines visualization with realistic planning, giving you a complete system for turning wishes into actions. The WOOP framework also supports individuals in accomplishing and reflecting on their progress as they work toward their goals. With WOOP, users are encouraged to visualize what life will look like once a goal is achieved, helping to maintain motivation and focus throughout the process. test
What You Will Learn
- What the WOOP Goal Framework actually is
- How WOOP functions as a goal-setting strategy to help you set and achieve your goals
- The neuroscience behind why WOOP creates lasting change
- Step-by-step breakdown of the four WOOP components
- Coverage of the WOOP technique and its practical applications
- A 4-week implementation plan to start using WOOP today
Key Takeaways
- WOOP stands for Wish, Outcome, Obstacle, Plan—a science-backed goal framework developed by psychologist Gabriele Oettingen
- WOOP goals are structured to help with achieving goals by guiding you through a step-by-step process: identifying your wish, visualizing the outcome, anticipating obstacles, and creating a concrete plan.
- Unlike positive visualization alone, which research shows can decrease motivation, WOOP combines optimism with realistic obstacle planning
- Mental contrasting activates specific brain regions that create automatic responses when obstacles arise
- The “if-then” implementation intentions in WOOP create neurological shortcuts that bypass willpower depletion
- WOOP has been proven effective across various domains including education, health, and professional achievement
What Is The WOOP Goal Framework?
The WOOP goal framework is a science-based mental strategy designed to help people find and fulfill their wishes, set preferences, and change habits. Developed by psychologist Gabriele Oettingen from New York University after more than 20 years of research on human motivation, WOOP has emerged as a powerful alternative to conventional goal-setting approaches.
Breaking Down WOOP: Wish, Outcome, Obstacle, Plan
WOOP is an acronym that stands for four distinct components that work together to create a comprehensive goal-setting process:
Wish: This initial step involves identifying something you genuinely want to achieve—a specific, meaningful, challenging yet feasible goal. Rather than vague aspirations, your wish should be clear and attainable. For instance, instead of “I want to be healthier,” you might specify “I want to run a 5K without stopping.”
Outcome: Here, you visualize and experience the best possible result of achieving your wish. This step connects to the emotional aspect of motivation. You explore questions like: How will success feel? What positive impact will it have on your life? What will this achievement mean to you? This deep visualization builds excitement and creates an emotional connection to your goal.
Obstacle: This critical step distinguishes WOOP from traditional goal-setting frameworks. Instead of focusing solely on positive outcomes, you honestly identify internal barriers that might prevent success. These could include procrastination, self-doubt, lack of motivation, or specific habits that interfere with your progress. By confronting potential challenges beforehand, you prepare yourself to overcome them.
Plan: The final component involves creating specific action strategies for tackling each obstacle you’ve identified. These typically take the form of “if-then” statements (implementation intentions): “If [obstacle occurs], then I will [specific action].” For example: “If I feel too tired after work to train, then I will put on my running shoes and go for a walk around the block.”
How WOOP Differs From Traditional Goal-Setting Methods
While conventional goal-setting methods often focus exclusively on the desired outcome, WOOP incorporates a psychological technique called mental contrasting. This process involves deliberately contrasting your positive vision of success with the reality of potential obstacles.
In contrast to methods that emphasize positive thinking alone, WOOP recognizes that merely visualizing success doesn’t lead to achievement. In fact, research demonstrates that positive thinking without planning doesn’t help adults or students meet their goals. We become more successful when we define desired outcomes, identify potential obstacles, and create plans to overcome those barriers.
WOOP emphasizes internal obstacles—psychological, emotional, or habitual challenges—rather than external ones. This focus on self-regulation helps individuals develop greater resilience and adaptability.
Another distinctive feature of WOOP is the structured use of implementation intentions through if-then statements. By pre-planning responses to anticipated challenges, WOOP creates mental shortcuts that activate automatically when obstacles arise.
WOOP balances optimism with realism. While traditional goal-setting often focuses on structure and precision (like SMART goals), WOOP adds a psychological dimension that keeps you more motivated and resilient throughout your journey.
This evidence-based intervention has been shown to be effective in numerous studies with people of all ages and across many areas of life. For professionals juggling multiple responsibilities, those managing teams, or individuals with attention challenges, WOOP offers a framework that acknowledges both our aspirations and the realistic challenges we face in pursuing them.
The Neuroscience Behind Why WOOP Works
The neuroscience underlying the WOOP Goal Framework reveals why this approach succeeds where traditional goal-setting often fails. The brain mechanisms at work explain why mentally contrasting wishes with obstacles creates lasting behavioral change.
How Mental Contrasting Activates Motivation Centers
Mental contrasting forms the psychological foundation of the WOOP Goal Framework. This process involves first imagining a desired future, followed by identifying the obstacles standing in your way. This specific mental sequence creates strong neural associations between future goals and present reality, signaling to your brain that action is needed.
Studies measuring physiological responses show that mental contrasting directly affects energy levels. When individuals mentally contrast with high expectations of success, their systolic blood pressure increases, indicating heightened energization. Conversely, when expectations are low, mental contrasting decreases systolic blood pressure, conserving resources for more achievable goals.
This energy conservation represents a significant advantage over pure positive thinking. Whereas fantasizing about goals depletes mental resources without productive results, mental contrasting strategically allocates energy toward attainable objectives. Consequently, your brain becomes primed for effective action rather than passive daydreaming.
Brain Systems Involved In Successful Goal Achievement
Goal pursuit activates multiple interconnected brain systems. The prefrontal cortex plays a central role in executive functions like planning and inhibitory control – what researchers call “the way” of goal achievement. This region distinguishes humans from most other species through its ability to plan and execute novel behaviors.
Meanwhile, motivation – “the will” behind goal pursuit – links closely with the mesolimbic dopaminergic system, particularly the ventral striatum and ventromedial prefrontal cortex. This ancient reward system has been evolutionarily conserved because it facilitates reinforcement learning – helping us associate behaviors with rewards.
Mental contrasting effectively bridges these systems, creating stronger connections between our planning capabilities and our motivation centers.
Why Visualizing Obstacles Improves Follow-Through
Positive visualization alone often backfires because our brains struggle to distinguish between fantasy and reality. When we only imagine successful outcomes, our brains register a sense of accomplishment, reducing motivation to pursue the actual goal.
During mental contrasting, the identification of obstacles activates distinct neural pathways compared to pure positive thinking. This activation occurs primarily because:
- Obstacle visualization creates automatic “if-then” associations in the brain
- These associations trigger planned responses the moment obstacles appear
This neurological process explains why WOOP consistently outperforms simple goal setting, with studies showing medium-to-large effect sizes (g = 0.66) on behavior change. The impact has been documented to last up to two years following a single, brief training intervention.
Most impressively, WOOP operates largely below conscious awareness. The brain automatically implements planned responses when obstacles arise, essentially bypassing the need for constant willpower or conscious decision-making. This automation proves especially valuable for professionals with ADHD who might struggle with consistent execution.
Here’s how brain activity differs between approaches:
| Brain Activity | Pure Positive Visualization | Mental Contrasting |
|---|---|---|
| Energy Allocation | Depletes resources prematurely | Conserves and strategically directs energy |
| Neural Associations | Weak connection between wish and reality | Strong associations between obstacles and planned responses |
| Automation Level | Requires conscious effort | Creates nonconscious behavioral triggers |
| Motivational Impact | Often decreases motivation | Increases motivation when goals are attainable |
For professionals balancing career and family or facing creative challenges, this neurological efficiency proves particularly valuable. Rather than relying solely on fluctuating willpower, WOOP creates neural pathways that trigger appropriate responses automatically when obstacles appear.
Ramon’s Take
I struggled with goal achievement for years before discovering WOOP. Traditional productivity methods never stuck because they ignored the psychological barriers I faced. My brain would feel satisfied just planning and visualizing success—then I’d wonder why nothing actually changed!
What made WOOP different was acknowledging those internal barriers. Once I started anticipating and planning for my specific obstacles (procrastination, perfectionism, attention issues), something clicked. I noticed myself automatically implementing my planned responses without having to think about it.
The science of mental contrasting finally explained why positive thinking alone had always failed me. Now I use WOOP for everything from daily tasks to long-term projects. It’s not magic—it’s neuroscience applied practically.
Step-By-Step Breakdown Of The Four WOOP Components
Implementing the WOOP Goal Framework requires following four distinct steps, each building upon the previous one to create a powerful goal achievement system. These steps provide a structured approach that balances optimism with reality, helping professionals overcome common barriers to achievement.
Step 1: Define A Meaningful And Realistic Wish
The WOOP process begins with identifying a specific wish or goal that matters deeply to you. Your wish should be:
- Challenging yet feasible – Select something difficult enough to motivate you but still within your capabilities
- Specific and clearly defined – Vague wishes lead to vague results
- Personally meaningful – Connected to your values and aspirations
When formulating your wish, focus on something that genuinely inspires you. This balance between ambition and feasibility creates what psychologists call a “sweet spot” where impactful goals reside. For instance, instead of “I want to be healthier,” specify “I want to run a 5K without stopping.”
Throughout this step, honesty about what truly matters to you is crucial. A manager might wish to improve team communication, whereas a creative professional might focus on completing a side project. The key lies in selecting something both challenging and achievable that genuinely matters to you.
Step 2: Visualize The Best Possible Outcome
Once you’ve identified your wish, vividly imagine experiencing its fulfillment. This step involves more than casual daydreaming – it requires creating a detailed mental picture that engages all your senses and emotions.
Consider these questions as you visualize:
- How will you feel when you’ve accomplished your goal?
- What will this success bring to your life?
- How will it impact those around you?
Set aside dedicated time for this visualization practice. The more you practice, the more vivid and emotionally connected your visualizations will become. This emotional connection strengthens your motivation beyond what casual thinking about goals can achieve.
For professionals with ADHD, this visualization serves as an anchor point, creating a compelling future to return to when distractions arise.
Step 3: Identify Internal Obstacles Honestly
This critical step distinguishes WOOP from traditional positive-thinking approaches. Here, you identify potential barriers that might prevent you from achieving your wish – specifically focusing on internal obstacles you can control.
Common internal obstacles include:
- Procrastination or lack of motivation
- Self-doubt or limiting beliefs
- Counterproductive habits or thought patterns
- Time management challenges
For working parents balancing career and family, an obstacle might be guilt about taking time away from children. For creative professionals, perfectionism might be the primary barrier.
The key lies in honest self-reflection. Ask yourself open-ended questions like “What’s my biggest obstacle in achieving this goal?” or “How is this obstacle impacting my progress?” This mental contrasting between your desired outcome and potential obstacles actually increases motivation when goals are attainable.
Step 4: Create Specific If-Then Plans
The final step transforms obstacles into opportunities through precise implementation intentions. These take the form of “If [obstacle], then I will [action]” statements.
For example:
- If I feel too tired after work to train, then I will put on my running shoes and go for a walk around the block
- If I start doubting myself, then I will review my progress journal to remind myself how far I’ve come
These if-then plans create automatic responses that trigger when obstacles arise. By planning your reactions beforehand, you reduce the mental energy needed to overcome challenges when they appear.
For managers improving team communication, a plan might be: “If I notice myself interrupting team members, then I will pause and ask an open-ended question instead.” Creative professionals might use: “If I feel overwhelmed by my side project, then I will break it down into 15-minute tasks.”
The WOOP method works precisely because it prepares you for the reality of goal pursuit rather than relying solely on optimism. Through these four structured steps, you create not just hopes, but actionable pathways to achievement.
Why WOOP Works Better Than Positive Thinking Alone
Positive thinking alone won’t help you achieve your goals. Surprisingly, research demonstrates that excessive optimism can actually sabotage your success. The WOOP Goal Framework addresses this paradox through a balanced approach that outperforms traditional positive visualization techniques.
The Limits Of Optimism Without Planning
Pure optimism without addressing reality creates significant barriers to achievement. According to research, individuals who simply visualize success without planning for obstacles are less likely to save for retirement or maintain emergency funds. Moreover, excessive optimism can lead to dangerous risk-taking behaviors and preventable failures.
This “don’t worry, be happy” mindset creates what psychologists call the “positive thinking trap.” When we merely imagine achieving our goals, our brains experience a premature sense of accomplishment. This false satisfaction actually reduces motivation to take concrete actions.
Professionals with ADHD face particular challenges with this approach, as time optimism (overestimating how quickly tasks can be completed) compounds with positive visualization to create unrealistic expectations about productivity.
One study found that volunteers who spent more time imagining working in a “dream job” without considering obstacles received fewer job offers and lower starting salaries. This demonstrates how positive fantasies without realistic planning can directly impact professional outcomes.
How WOOP Builds Self-Regulation And Resilience
The WOOP method develops self-regulation skills through its strategic combination of optimism and obstacle planning. Unlike approaches that focus exclusively on positive outcomes, WOOP requires honest identification of internal barriers. This mental contrasting process transforms how your brain processes goals.
WOOP builds resilience by:
- Creating automatic associations between obstacles and solutions
- Developing strategic energy allocation toward achievable goals
- Building realistic planning skills that transfer to multiple domains
- Enhancing problem-solving capabilities through implementation intentions
For working parents balancing career and family responsibilities, WOOP’s structured approach helps manage competing priorities. Studies demonstrate that care partners using WOOP showed significant decreases in perceived stress over time compared to control groups who didn’t use the method.
Research Evidence Comparing WOOP To Other Methods
Numerous studies demonstrate WOOP’s effectiveness compared to alternative approaches. In educational settings, researchers found that economically-disadvantaged children using mental contrasting with implementation intentions significantly improved their school grades, attendance, and classroom conduct.
A study with high school students preparing for standardized tests revealed striking differences between traditional goal-setting and WOOP. Students who created if-then plans completed nearly 70% more practice problems (140 vs. 84) than the control group with identical motivation levels.
In healthcare contexts, participants using WOOP doubled their physical activity levels and improved dietary habits compared to control groups. This explains why healthcare providers increasingly recommend WOOP for behavior change.
The effectiveness of WOOP comes from its foundation in psychological research. By combining optimistic thinking with realistic obstacle assessment, it creates a more effective approach to goal achievement. This balanced perspective explains why creative professionals find WOOP particularly valuable for complex projects requiring sustained effort.
Undoubtedly, WOOP’s superiority stems from its ability to bridge the intention-action gap. While traditional goal-setting predicts only 28% of subsequent behavior, the mental contrasting and implementation intentions in WOOP significantly improve follow-through on commitments.
WOOP In Action: Examples For Different Professionals
To see how the WOOP Goal Framework functions in real-world professional settings, let’s examine four practical examples that demonstrate its versatility and effectiveness.
Example 1: Manager Improving Team Communication
A business development manager named Ami struggled with giving constructive feedback and managing team communication across three cities. Her WOOP process looked like this:
Wish: “I want to become a better communicator with my team.”
Outcome: “This will transform me into a better manager, and I’ll help my teammates grow professionally.”
Obstacle: “I haven’t had good role models, so I don’t know how to share feedback constructively.”
Plan: “If I need to deliver negative feedback, then I will practice deep-breathing techniques first. If I’m unsure about giving feedback, then I’ll talk to peers in leadership roles for tips on sharing feedback empathetically.”
By identifying her specific obstacle (lack of good communication models) and creating concrete if-then plans, Ami transformed her approach to team communication. The WOOP framework helped her address the root cause rather than just trying harder with the same ineffective methods.
Example 2: Creative Professional Finishing A Side Project
Jim, a project manager in construction, wanted to develop new skills outside his current role:
Wish: “I want to pursue software development skills alongside my current job.”
Outcome: “This will allow me to switch careers and work remotely in the future.”
Obstacle: “I don’t have formal tech training, and my time is limited with current workload.”
Plan: “If my weekends become available, then I’ll take online courses. If I feel overwhelmed, then I’ll break projects into 15-minute tasks.”
Jim’s WOOP approach acknowledged his real constraints while creating specific triggers for action. Rather than vaguely hoping to “find time,” his if-then plans created clear pathways for making progress despite his busy schedule.
Example 3: Working Parent Balancing Career And Family
Consider this example of a professional seeking better work-life integration:
Wish: “I want to improve my work-life balance and avoid burnout.”
Outcome: “I’ll feel calmer, more focused, and better equipped to handle both work and family responsibilities.”
Obstacle: “I often feel guilty for taking time off or setting boundaries with my work.”
Plan: “If I feel too busy to take a break, then I will set a timer and pause for five minutes. If work starts encroaching on family time, then I will clearly communicate my boundaries with colleagues.”
This WOOP example directly addresses the emotional obstacle (guilt) that prevents many working parents from maintaining healthy boundaries. By creating specific plans for when guilt arises, this professional can bypass the common cycle of overwork and burnout.
Example 4: Professional With ADHD Managing Distractions
For professionals with ADHD, the WOOP framework offers specific advantages:
Wish: “I want to manage distractions and improve my focus at work.”
Outcome: “I’ll complete projects on time without constant interruptions.”
Obstacle: “I’m easily distracted by office noise and conversations.”
Plan: “If office noise disrupts my concentration, then I’ll use noise-canceling headphones. If I need uninterrupted focus time, then I’ll hang a small sign saying ‘Busy working on a project. Available at 2 pm.'”
The power of these examples lies in their specificity and honesty about internal obstacles. By creating clear if-then plans, professionals across various fields can transform challenges into actionable strategies, making goal achievement more systematic and less dependent on fluctuating motivation.
Ramon’s Take
I’ve applied WOOP across both my personal and professional life, and the results have been remarkable. My favorite application was using it to develop a consistent writing habit. My wish was to write daily, and my visualized outcome was completing a book manuscript.
The obstacle? My tendency to overthink and edit while writing, which killed my momentum. My if-then plan: “If I catch myself editing while writing, then I will set a timer for 10 minutes and write without stopping or deleting anything.”
This simple plan completely transformed my approach. The if-then statement created an automatic trigger—whenever I noticed myself editing, the planned response kicked in without requiring willpower. Six months later, I had a complete first draft.
What’s fascinating is how different WOOP feels compared to traditional goal-setting. There’s less pressure and guilt because you’ve already anticipated obstacles and created plans for them. The framework acknowledges our human limitations while still pushing us forward.
Your 4-Week WOOP Practice Plan
Developing a WOOP practice requires consistency and structure. Below is a four-week plan to help you gradually incorporate this powerful framework into your daily life.
Week 1: Apply WOOP On Small Daily Goals
Begin by applying WOOP to simple, everyday objectives. The entire process can take as little as five minutes, making it practical even with a busy schedule. Incorporate WOOP into natural transition points—perhaps during your morning coffee, commute, or just before bed.
Focus on small goals such as:
- Completing a specific work task
- Taking a brief walk during lunch
- Reading for 15 minutes before sleep
Throughout this first week, prioritize consistency over perfection. By making WOOP a regular part of your routine, you’ll find it becomes increasingly natural.
Week 2: Use WOOP For One Medium-Term Project
After mastering daily application, select one meaningful medium-term goal to focus on this week. Schedule a deeper weekly WOOP session where you can thoroughly explore each element.
For professionals with ADHD, this might involve breaking down a project into manageable components. Working parents could WOOP strategies for quality family time despite work pressures.
Remember that WOOP works for wishes in all life domains: professional, academic, interpersonal, fitness, or self-improvement.
Week 3: Reflect And Adjust Your WOOP Process
By week three, evaluate your experience thus far. Consider:
- Which obstacles appear most frequently?
- Are your if-then plans effectively addressing these obstacles?
- What times of day work best for your WOOP practice?
Since WOOP is a skill that requires practice and patience to master, be willing to experiment with different approaches. You might try writing your WOOP, working through it mentally, or combining both methods.
Week 4: Apply WOOP To Long-Term Goals
Now apply the framework to a significant personal or career aspiration. The key difference here: complexity and timeframe. Research shows WOOP improves effort, attendance, homework completion, and GPA over extended periods.
Creative professionals might WOOP a major project, while managers could apply it to team development goals. The framework works equally well for academic, athletic, or personal wishes.
To maintain your practice, link WOOP to existing habits or routines. Consider downloading the template from the WOOP kit available at woopmylife.org or using the WOOP app.
Remember that wishes emerge from our needs, which constantly change. Therefore, generate new WOOPs whenever new desires arise. Play with WOOP, build a WOOP routine, become a WOOP expert!
Once you’ve fulfilled a wish, do another WOOP to keep making progress on longer-term aspirations. The structure remains consistent, yet the content always changes—you are the expert of your life.
FAQ
Q: How is the WOOP goal framework different from other goal-setting methods?
A: The WOOP goal framework differs from traditional methods by incorporating mental contrasting (comparing desired outcomes with obstacles) and implementation intentions (if-then plans). Unlike approaches that focus only on positive visualization, WOOP balances optimism with realistic obstacle planning, which research shows creates stronger neural pathways for goal achievement.
Q: How can I apply the WOOP method daily without taking too much time?
A: You can apply the WOOP method daily in just 5 minutes. Choose a consistent time (morning coffee, lunch break, or bedtime), focus on one specific goal, and quickly work through the four steps. For busy professionals, writing down your WOOP on an index card or using the WOOP app can streamline the process.
Q: What makes mental contrasting more effective than positive thinking alone?
A: Mental contrasting is more effective than positive thinking alone because it prevents the “positive thinking trap” where merely visualizing success creates a false sense of accomplishment. Research shows that contrasting desired outcomes with potential obstacles activates different brain regions, strategically allocates energy, and creates automatic action triggers that pure visualization doesn’t provide.
Q: Can the WOOP framework help professionals with ADHD manage their goals?
A: Yes, the WOOP framework for ADHD professionals is particularly effective because it creates automatic if-then responses that bypass the need for consistent executive function. The structured approach helps address common ADHD challenges like time estimation problems and variable attention, while the obstacle identification step allows for realistic planning around attention fluctuations.
Q: How do implementation intentions improve goal achievement success rates?
A: Implementation intentions improve goal achievement success rates by creating automatic cognitive connections between specific situations (obstacles) and planned responses. Research shows these if-then plans reduce the need for willpower, decrease decision fatigue, and activate goal-directed behaviors subconsciously when triggered by the identified obstacle.
Q: How long does it take to see results using the WOOP framework?
A: Many people report seeing initial results with the WOOP framework within 1-2 weeks of consistent practice. Studies show significant behavioral changes within 4-6 weeks, and some research demonstrates effects lasting up to two years after a single, brief WOOP training session. The key factor is consistent application of the complete four-step process.
Q: Can WOOP work for team goals or just individual goals?
A: WOOP works effectively for both team and individual goals. For team applications, members can individually complete the process for shared goals, then combine their obstacle identification and if-then plans. This approach helps teams anticipate challenges more comprehensively while creating shared accountability for implementation intentions.
Q: What types of goals work best with the WOOP framework?
A: The WOOP framework works best with specific, meaningful goals that are challenging yet achievable. It’s particularly effective for habit formation, skill development, interpersonal goals, and complex projects. WOOP can address both short-term objectives and long-term aspirations across personal, professional, health, and educational domains.
Q: How is WOOP different from visualization techniques used in sports psychology?
A: While sports psychology visualization focuses primarily on mentally rehearsing success, WOOP goes further by systematically identifying obstacles and creating specific plans to overcome them. The mental contrasting component of WOOP activates different neurological pathways than pure visualization, creating stronger connections between intention and action.
Q: Are there science-backed goal setting techniques besides WOOP?
A: Yes, several science-backed goal setting techniques complement WOOP. These include SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound), implementation intentions used independently, habit stacking, and temporal motivation theory approaches. WOOP often works well when combined with these methods for comprehensive goal achievement.
Conclusion
The WOOP goal framework stands apart from traditional goal-setting methods through its unique integration of neuroscience and psychology. Unlike positive visualization, which actually decreases motivation by creating a false sense of accomplishment, WOOP harnesses mental contrasting to create powerful neurological pathways that support sustained action. This evidence-based approach transforms how your brain processes goals, creating automatic responses to obstacles that bypass the need for constant willpower.
Most importantly, WOOP addresses the fundamental reason why 92% of people fail to achieve their goals. The framework balances optimism with realism, strategically allocating your mental energy toward attainable objectives rather than depleting it through aimless daydreaming. The structured if-then plans create automatic triggers that activate precisely when obstacles arise, making this system particularly valuable for professionals with varied needs and challenges.
Whether you manage teams, pursue creative projects, balance work with family responsibilities, or deal with attention challenges, WOOP provides a flexible framework that adapts to your specific circumstances. The four-week implementation plan offers a practical pathway to incorporate WOOP into your daily life, allowing you to build competence while experiencing immediate benefits.
Success with goals ultimately depends not on sheer willpower or blind optimism but on a structured approach that acknowledges both aspirations and obstacles. WOOP gives you exactly this balanced framework, turning wishes into concrete achievements through science-backed methods.
References
- Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation. https://woopmylife.org/en/science
- Gollwitzer, P. M., & Oettingen, G. (2019). Implementation intentions. https://psych.nyu.edu/oettingen/Gollwitzer,%20P.%20M.,%20&%20Oettingen,%20G.%20(2019).%20Implementation%20intentions.pdf
- American Psychological Association. (2018). Making your New Year’s resolution stick. https://www.apa.org/topics/behavioral-health/new-year-resolutions
- Oettingen, G., & Gollwitzer, P. M. (2010). Strategies of setting and implementing goals: Mental contrasting and implementation intentions. https://psych.nyu.edu/oettingen/Oettingen,%20G.,%20&%20Gollwitzer,%20P.%20M.%20(2010).%20Strategies%20of%20setting%20and%20implementing%20goals.pdf
- Harvard Business Review. (2020). The Power of Mental Contrasting. https://hbr.org/2020/06/the-power-of-mental-contrasting
- European Journal of Social Psychology. (2016). When Planning is Not Enough: Implementation Intentions and Goal Achievement. https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.2090
- WOOPMyLife.org. (2023). WOOP Official Resources. https://woopmylife.org/en/home
- Journal of Experimental Social Psychology. (2018). Mental Contrasting and Goal Commitment. https://www.sciencedirect.com/science/article/abs/pii/S0022103117302123
