WOOP
Pairing your goal and its payoff with the obstacle and an if-then plan.
Evidence: well established. We label every concept honestly, and say so when it's a teaching model. How we rate evidence.
Shrink Definition
WOOP stands for Wish, Outcome, Obstacle, Plan, a science-based strategy for turning goals into action. You picture your wish and its best outcome, then honestly face the inner obstacle in your way, and make an if-then plan to handle it. Pairing positive imagination with realistic obstacles beats fantasizing alone. It's a simple, repeatable tool for motivation and follow-through.
Plain language
A four-step method, Wish, Outcome, Obstacle, Plan, for reaching goals.
Shrink Insight
Dreaming of the goal plus facing the obstacle beats dreaming alone.
Why it matters
It turns vague goals into concrete, obstacle-ready plans that people actually follow. It combines motivation with realistic planning.
Common misunderstanding
People think positive visualization alone drives success. Imagining success without facing obstacles can sap motivation, while WOOP pairs both.
Shrink Perspective
Picture the win, then plan for what gets in the way.
Shrink Reflection
What obstacle keeps blocking a goal I care about?
Shrink Step
Run one goal through Wish, Outcome, Obstacle, and an if-then Plan.
Shrink Minute
Name your wish, its best outcome, and the main obstacle in the way.
Shrink Takeaway
Dream it, then plan around the obstacle.
Medical boundary
This concept is educational and shouldn't be used to self-diagnose. It doesn't replace care from a licensed clinician. Symptoms, medication, and treatment decisions should be discussed with a qualified professional, and emergency symptoms require emergency care.
Evidence summary
A well-supported strategy from motivation research combining mental contrasting and implementation intentions.
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