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WOOP is a practical, accessible, evidence-based mental strategy that people can use to find and fulfill their wishes and change their habits.


Over twenty years of research shows that WOOP works. Known scientifically as Mental Contrasting with Implementation Intentions, the approach has proven effective across ages and areas of life, helping people achieve goals dealing with health, career/academics, and interpersonal relationships. 




  • WOOP helped study participants double the amount of regular physical exercise they performed over a four-month period. It also helped study participants increase fruit and vegetable intake by 30% over a two year period. — Stadler, Oettingen, & Gollwitzer, 2009, 2010

  • WOOP helped chronic pain patients become more physically active during rehabilitation and for three months after. — Christiansen, Oettingen, Dahme, & Klinger, 2010

  • WOOP helped patients suffering from Type II Diabetes improve their self-care. — Adriaanse, De Ridder, & Voorneman, 2013


Interpersonal Relations


  • WOOP helped study participants reduce insecurity-based behaviors (e.g., looking through the partner’s phone log) and increase their commitment to romantic relationships. — Houssais, Oettingen, & Mayer, 2013

  • WOOP led study participants to create more integrative solutions and engage in fairer behavior in bargaining games. — Kirk, Oettingen, & Gollwitzer, 2013

  • WOOP helped study participants increase tolerance and social responsibility towards members of prejudiced groups. — Oettingen, Mayer, Thorpe, Janetzke, & Lorenz, 2005


Academic Achievement


  • WOOP increased the attendance and course grades of disadvantaged school children. — Duckworth, Kirby, A. Gollwitzer, & Oettingen, 2013

  • WOOP improved the homework of children at risk for ADHD. — Gawrilow, Morgenroth, Schultz, Oettingen, & Gollwitzer, 2013

  • WOOP increased high school students’ efforts to prepare for standardized tests by 60%. — Duckworth, Grant, Loew, Oettingen, & Gollwitzer, 2011