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2 Written WOOP Guide (EN)

The document provides instructions for a WOOP exercise where participants identify a wish, envision the best outcome of fulfilling that wish, consider the main inner obstacle to achieving it, and develop an if-then plan to overcome the obstacle. The exercise is meant to help sort things out and guide people through life and long-term goals.

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Loan Vu
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33 views

2 Written WOOP Guide (EN)

The document provides instructions for a WOOP exercise where participants identify a wish, envision the best outcome of fulfilling that wish, consider the main inner obstacle to achieving it, and develop an if-then plan to overcome the obstacle. The exercise is meant to help sort things out and guide people through life and long-term goals.

Uploaded by

Loan Vu
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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WOOP Kit – Written WOOP Guide

Before you start with the WOOP exercise, please be aware that WOOP is different from other exercises:
it involves thoughts and images rather than rational or effortful thinking. It involves going slow,
creating time and space for thinking and imagining.

It is critical that no interruptions occur during the exercise. Start the WOOP session when you feel calm
and comfortable. This is your time now. Everything else has to wait. Clear your mind and create space
to imagine.

Wish
Think about the next four weeks*: What is the one dearest wish you would like to fulfil? Pick a

wish that feels challenging to you but that you can reasonably fulfill within the next four weeks.

Note your Wish in 3-6 words:

*You can also use another timeframe (e.g., 24 hours, 12 months or no timeframe)

© 2015-2022 Gabriele Oettingen 1/5


WOOP Kit – Written WOOP Guide

Outcome
What would be the best thing, the best outcome about fulfilling your wish? How would fulfilling

your wish make you feel?

Note your best Outcome in 3-6 words:

Now take a moment and imagine this best outcome. Imagine it as fully as you can.

Write your thoughts down:

© 2015-2022 Gabriele Oettingen 2/5


WOOP Kit – Written WOOP Guide

Obstacle
What is it within you that holds you back from fulfilling your wish? What in you might stop you?

It might be an emotion, an irrational belief, or a bad habit. Think more deeply - what is it really?
Identify your main inner obstacle.

Note your main inner Obstacle in 3-6 words:

Now take a moment and imagine your main inner obstacle. Imagine it as fully as you
can. Write your thoughts down:

© 2015-2022 Gabriele Oettingen 3/5


WOOP Kit – Written WOOP Guide

Plan
What can you do to overcome your obstacle? Identify one effective action you can take or one

effective thought you can think to overcome your obstacle.

Note your action or thought in 3-6 words:

Make the following Plan:

If… (obstacle you named), then I will … (action or thought you named).

Fill in the blanks below:

If… , then I will… _____________


(your obstacle) (your action or thought to overcome obstacle)

Slowly repeat and imagine this if-then plan one more time.

© 2015-2022 Gabriele Oettingen 4/5


WOOP Kit – Written WOOP Guide

This was the four-step WOOP exercise. WOOP always works the same:

W You first name a wish that is challenging, but feasible.

O Then you find the very best outcome and imagine this outcome.

O Then you find your main obstacle and imagine this obstacle.

P Finally, you make a plan, an if-then plan of how to overcome the


obstacle.

You can use WOOP for long-term as well as for short-term wishes.

You can use WOOP for small as well as for big wishes.

WOOP when you are stressed or when you feel uneasy.

WOOP helps you to sort things out.

WOOP every day! WOOP is a companion to guide you through everyday life and long-term
development.

You may have some difficulties at the beginning. Be patient, the more often you WOOP, the

better you will become in using WOOP and the more you will get engaged in life.

Practice WOOP as often as you can – play with it!

For further information refer to:

× www.woopmylife.org
× The book “Rethinking Positive Thinking: Inside the New Science of Motivation” that has
been published by Penguin Random House, in October 2014 (paperback in November
2015).

© 2015-2022 Gabriele Oettingen 5/5

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