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Rethinking Positive Thinking Challenge Worksheet 1

This document provides a daily worksheet to help users identify and work towards achieving a goal. It prompts the user to: 1) Select an area of focus for the day such as health, relationships, work, or a hobby. 2) Write a challenging but achievable goal related to that area they want to accomplish within 24 hours. 3) Imagine successfully achieving that goal and how it would feel. 4) Identify an internal obstacle, such as lack of motivation, that could prevent them from achieving their goal. 5) Plan how they will respond or what they will tell themselves if they notice that internal obstacle arising.

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OJ AC
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206 views

Rethinking Positive Thinking Challenge Worksheet 1

This document provides a daily worksheet to help users identify and work towards achieving a goal. It prompts the user to: 1) Select an area of focus for the day such as health, relationships, work, or a hobby. 2) Write a challenging but achievable goal related to that area they want to accomplish within 24 hours. 3) Imagine successfully achieving that goal and how it would feel. 4) Identify an internal obstacle, such as lack of motivation, that could prevent them from achieving their goal. 5) Plan how they will respond or what they will tell themselves if they notice that internal obstacle arising.

Uploaded by

OJ AC
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The 

Daily WOOP Worksheet 
Inspired by the book ‘Rethinking Positive Thinking’ by Gabriele Oettingen 

Date:_____________________ 
Today’s Wish: 
Select one area you most want to make progress in at this particular moment in time: 

Health: diet, exercise, sleep, hydration, rehabilitation, meditation or prayer, gratitude, etc. 
Interpersonal: family, friends, community, co‐workers, employees, teammates, partner, etc.  
Professional / Academic: business, project, program, presentation, interview, exam, sale, campaign, etc.   
Recreation / Skill: book, personal website, new language, recreational sport, game, instrument, craft, etc. 

What can you do in the next 24 hours to make progress in this area? 

____________________________________________________________________________________ 

Write down a challenging but feasible goal (i.e. behavior entirely within your control).  

Best Possible Outcome: 
Imagine you’ve just achieved your wish for the day. Describe how it feels [2‐4 words]: 

____________________________________________________________________________________ 

Potential outcomes: proud | satisfied | energized | relieved | confident | rejuvenated | balanced | etc. 

Take a moment to enjoy this outcome. 

 
Internal Obstacle: 
Why might your desired outcome be difficult to achieve? What within you could hold you back? 

Name one internal obstacle you expect to struggle with:  

____________________________________________________________________________________ 

Common internal obstacles:  

 Getting Started
o Being too tired or just not feeling like doing it
o Feeling overwhelmed or afraid of looking foolish
 Staying Focused
o Experiencing internal distractions (impeding thoughts and emotions)
o Responding to external distractions (email, social media notifications, meeting requests, etc.)

Response Plan:
“IF I notice myself [internal obstacle]: _____________________________________________________________, 

THEN I will [one thought you can have or one action you can take to overcome your internal obstacle today]:  

_____________________________________________________________________________________________.” 

Possible responses: focus on my breathing | remind myself of the goal | remind myself of a past success | think of a favorite 
quote | put my phone on airplane mode | block access to distracting websites | transition to a less distracting environment | 
respond to invitations and requests by stating a personal commitment and politely declining | write down a list of possible 
next actions | start a countdown timer and get to work | begin writing a really bad draft and perfecting it later | make one 
small improvement | etc. 

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