Practice
How can I practice WOOP?
This page contains many resources for you to practice WOOP, whether online, at home, or on-the-go. Try our web-app and let it guide you through WOOP. Watch our videos to learn more about WOOP and how you can use it for your own benefit. Do you prefer to stay offline? Download our WOOP kit and print your own WOOP instructions. If you know WOOP already - we recommend downloading the mobile WOOP app. You can download the app for iOS and Android. With the mobile app you have WOOP at hand - always. In the FAQs you will find answers to frequently asked questions. If you can't find an answer to your questions - send us a message. We look forward to hearing from you!
Try WOOP!
Conduct a WOOP right now online
If you have any additional questions, make sure to check out our FAQ or submit a question!
WOOP videos and audios
What can WOOP look like? In these two videos, you can see how Gabriele Oettingen guides two people through a WOOP and what kind of WOOP they create for themselves.
WOOP Kit
The WOOP kit provides everything you need to learn and practice WOOP in your everyday life. The WOOP kit contains seven separate documents for your personal use. You’ll find an overview of WOOP, the WOOP exercise in a mental and written format, a WOOP card that you can use as a daily reminder, a checklist, faqs and information on how to adapt your plans, and a guide for WOOP in groups.
![1 Mental WOOP Guide [Kit - EN].png](https://images.squarespace-cdn.com/content/v1/5642d5eae4b0eadf5c6008bf/1587890871894-CBAEKMYITCHU3DW0M5P5/1+Mental+WOOP+Guide+%5BKit+-+EN%5D.png)
![2 Written WOOP Guide [Kit - EN].png](https://images.squarespace-cdn.com/content/v1/5642d5eae4b0eadf5c6008bf/1587890871986-YDAAY662EUF3ZLV0PJBM/2+Written+WOOP+Guide+%5BKit+-+EN%5D.png)
![3 WOOP in one Glance [Kit - EN].png](https://images.squarespace-cdn.com/content/v1/5642d5eae4b0eadf5c6008bf/1587890874089-J9TWR91V04EXWSN3YFR2/3+WOOP+in+one+Glance+%5BKit+-+EN%5D.png)
![4 WOOP Review [Kit - EN].png](https://images.squarespace-cdn.com/content/v1/5642d5eae4b0eadf5c6008bf/1587890873994-HQZ3B3N50APMWPUJ5NJR/4+WOOP+Review+%5BKit+-+EN%5D.png)
![5 WOOP FAQ [Kit - EN].png](https://images.squarespace-cdn.com/content/v1/5642d5eae4b0eadf5c6008bf/1587890875558-YBBUI3J3D0SLKK1TI68I/5+WOOP+FAQ+%5BKit+-+EN%5D.png)
![6 WOOP Refine your plans [Kit - EN].png](https://images.squarespace-cdn.com/content/v1/5642d5eae4b0eadf5c6008bf/1587890877504-9AHFRKH3JGQED8GTKM65/6+WOOP+Refine+your+plans+%5BKit+-+EN%5D.png)
![7 WOOP Group [Kit -EN].png](https://images.squarespace-cdn.com/content/v1/5642d5eae4b0eadf5c6008bf/1597327881182-REBYQKESI0R9GXUTI40B/7+WOOP+Group+%5BKit+-EN%5D.png)
What is included in the WOOP kit?
Mental WOOP Guide - leads you mentally through a WOOP
Written WOOP Guide - guides you through a written WOOP
WOOP in one Glance - guides you through a short, written WOOP
WOOP Review - gives advice on how to check your WOOP
FAQ - frequently asked questions
Refine Your Plans - tells you three different ways to make plans
WOOP in Groups - explains how to use WOOP in groups
Interested in the WOOP kit?
Click on the button and fill out the form to download the WOOP kit.
The WOOP app
The WOOP app is designed to support you in your daily life. You will learn how to identify and fulfill your most important wishes. These wishes may refer to different time spans and different life domains (academics/career, health, and interpersonal relations). The app allows you to save your wishes and observe your progress. By teaching you the WOOP strategy, the app empowers you to sort out what is important in your day-to-day routine. Over time, you’ll find and achieve what you really want.
How can I use the WOOP app?
The app guides you through the four steps Wish - Outcome - Obstacle - Plan. You only need a few minutes, but you need to be focused and stick to the right order of the four steps.
The app is available in the following languages:
Afrikaans, Arabic, Chinese (simplified, traditional), Dutch, English, Farsi, French, German, Greek, IsiNdebele, isiXhosa, Italian, Japanese, Portuguese, Polish, Russian, Siswati, Setswana, Sepedi, Sesotho, Spanish, Tagalog, Tshivenḓa, Xitsonga, and Zulu.
We're currently working on our app and can't wait to unveil a new update for you in 2024! 🚀✨
Download the app for Android or iOS! Yes - it’s free!
Latest release - February 2022 (app version 4.9)
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 does not 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 my obstacle feels uncontrollable?
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.
After creating a WOOP - do I have to repeat it?
Once you have created a WOOP, that is, go through the four steps "Wish, Outcome, Obstacle, and Plan", the process is complete, and you do not have to repeat it. If you have more wishes or your wish changes, start a new WOOP. Wishes emerge from our needs and may constantly change. Obstacles emerge from our experiences and may also constantly change. Therefore, do not hesitate to generate new WOOPs. Play with WOOP, build a WOOP routine, become a WOOP expert!
Voices of WOOP
“Because of this technique, I was able to transform my life.”
“I love your WOOP work-I’m sharing it wherever I go!”
“I’ve been eating much more fruit and drinking much less wine and I am wooping daily (I even have a WOOP for a daily WOOP practice)”
WOOP has been translated into many languages and is used in over 100 countries worldwide. On this page, you can learn about people's experiences with WOOP.
Feedback
We are looking forward to hearing from you!