WOOP (Mental Contrasting with Implementation Intentions)

A decided goal often dies in the gap between intention and action. WOOP closes it with two evidence-backed moves: contrast the desired outcome against the obstacle in your way, then pre-bind an if-then response. Wish (specific, challenging, feasible), Outcome (vividly imagine the best result), Obstacle (the main internal obstacle in yourself), Plan (if [obstacle or its cue], then [action]). The output is a WOOP card. Critical: imagining the outcome without contrasting the obstacle measurably reduces follow-through - the obstacle and the if-then plan are mandatory, not decoration.

When to Use

• A goal is already chosen and feasible, but follow-through keeps failing.
• Closing a personal or single-owner intention-action gap.
• Turning a commitment into something that survives the moment of temptation or friction.

When NOT to Use

• To decide what to pursue (use a decision skill); WOOP commits to an already-chosen wish.
• For multi-person project planning (it is about one actor's follow-through).
• When the obstacle is an external blocker outside your control (WOOP works on internal obstacles).
• As motivational positive-outcome talk: outcome-only, without the obstacle, backfires.

Instructions