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GET UP AND WOOP

What’s it like to perform WOOP? Take a look…  

 
 

WOOP can support all areas of behavior change. It is for people who feel stuck and don’t know what to do. It is also for people whose lives seem just fine but who feel they can do better.  And it is for people who face a particular challenge or transition. Ultimately, WOOP is for all of us. We all need support regulating ourselves so as to initiate, sustain, and complete our daily chores and pursue our long-term goals. By learning and applying WOOP, you will come away more motivated and skilled to connect with others, engage with the world, and take action. Use WOOP to excel at work, promote good health, enjoy relationships more, and live a happier life.


The four steps of WOOP

 

WHAT IS YOUR WISH?

What is your most important wish or concern? Pick a wish that feels challenging but that you can reasonably fulfill within the next four weeks.

 
 

WHAT IS THE BEST OUTCOME?

If your wish is fulfilled, where would that leave you? What would be the best, most positive outcome? How would fulfilling your wish make you feel?

Identify your best outcome and take a moment to imagine it as fully as you can. 

 
 

WHAT IS YOUR MAIN INNER OBSTACLE?

What is it within you that holds you back from fulfilling your wish? It might be an emotion, an irrational belief, or a bad habit. Think more deeply—what is it really?

Identify your main inner obstacle and take a moment to imagine it fully. 

 
 

MAKE A PLAN

What can you do to overcome your obstacle? Identify one action you can take or one thought you can think to overcome your obstacle.

Make the following plan for yourself:

“If… (obstacle), then I will … (action or thought).”

 

Try WOOP audio to immerse yourself in the powerful WOOP motivational exercise

 

To further engage in WOOP, try the written template

 
download

download

The WOOP written template guides you through the WOOP exercise step by step. It allows you to go through the four-step-exercise at your own pace. Some people prefer the written form, while others like the audio version. Try both to discover which one works best for you!

 

Check your WOOP after going through the WOOP exercise

 

Wish: What is your wish?

Is this wish dear to you?
Is it feasible?
Is it challenging?
Did you summarize it in 3-6 words?

Outcome: What is the best outcome?  

Is it a truly fulfilling outcome?
Did you summarize it in 3-6 words?
Did you take enough time to imagine this best outcome? 
If not: close your eyes and imagine the best outcome. Imagine it fully.

Obstacle: What is your main inner obstacle?

Is your obstacle an inner obstacle?
Is it a true inner obstacle or just an excuse?
Think about it more deeply!
Did you summarize it in 3-6 words?
Did you take enough time to imagine your main obstacle? 
If not: close your eyes and imagine your main obstacle. Imagine it fully.

Plan: What is your plan? 

Did you find an effective action or thought to overcome your obstacle?
Did you summarize it in 3-6 words?
Check if the plan has the following structure: 
“If [obstacle], then I will [action to overcome obstacle]”
If not: Do the if-then plan again.

 

 

Frequently asked questions

 

What if I have several important wishes?

Start with the wish you find most important. Remember, this wish should be a bit challenging but also feasible.

 

What if I do not know what timeframe I should use?

Use the timeframe that seems most applicable to your wish. Shorter timeframes allow you to woop wishes that improve your everyday life. They help you take action right away. Longer timeframes will allow you to woop more significant wishes that might impact your life deeply.

 

What if my wish is too big? 

Often, it’s the biggest wishes that arouse the most passion in us. If a wish is too big, see if you can break it down into several smaller wishes. Or work on the obstacle, trying to find one that you can reasonably surmount.

 

What if the wish doesn´t feel authentic to me?

It’s important to listen to that. WOOP works best for wishes that matter to us. If you WOOP a wish that you don’t really care about but that others may have pushed on you, the process can help you uncover this.  You can find out how much you truly care about a wish while identifying and then imagining the best outcome. The imagery part is crucial! Take the time to imagine the best outcome. If you find that a wish doesn’t feel authentic, think about discarding it and embracing a new wish.

 

What if I don’t control the obstacle?

Remember, you’re searching for internal obstacles. When we look for obstacles within us, we are better able to control and to overcome them. We often have limited power to change our environment. What we can change is how we respond to and deal with our environment. If you have trouble identifying an obstacle that feels surmountable, take the obstacle you have thought of and see if you can break it down into several smaller, more surmountable obstacles. 


The WOOP kit

The WOOP kit gives everything you need to learn and use WOOP in your everyday life. You’ll find an overview of WOOP, the WOOP exercise in written and mental format, a checklist, faqs, information on how to adapt your plans, and a WOOP card that you can use as a daily reminder.

 

 

If you are interested in the WOOP kit - fill in this form and download the kit!

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