Trying Out WOOP

Name

+
Date

WOOP (Wish, Outcome, Obstacle, Plan) is a scientific strategy that you can use to meaningfully
find and fulfill your wishes. Walk yourself through the following 4 steps, and try WOOP on your
own!
1. Pick a wish that is challenging for you, but that you can fulfill in the next 24 hours. Think of
something that you really want to accomplish.

W
2. Identify the outcome of this wish. The outcome can be an emotion. Vividly imagine that
outcome.

O
3. Identify the personal obstacle. What is it in you that holds you back from fulfilling your wish?
Vividly imagine that obstacle.

O
4. Create an if/then plan to tackle the obstacle. What can you do to overcome your obstacle?
Name one effective action you can take.

IF

, THEN I will

obstacle (when & where)

action (that could overcome obstacle)