I found out about WOOP via a great online course (“The Science of Well-Being” by Yale University | Coursera).
WOOP is a science-based mental strategy that people can use to find and fulfill their wishes, set preferences, and change their habits. (Home — WOOP my life)
What is the WOOP method?
- W: Think about your wish;
- O: The best outcome;
- O: Potential obstacles;
- P: Your if/then plan.
There’s also a book: Gabriele Oettingen, Rethinking Positive Thinking: Inside the New Science of Motivation (a nice introduction to the work on using implementation intention and WOOP in your daily life).
And an article: Stop Being So Positive. And another one: WOOP – Science’s #1 Tool For Goal Achievement and Habit Change.
A quote related to the obstacles:
“When is a monster not a monster? Oh, when you love it.” ― Caitlyn Siehl
- It reminds me of a video in which Horia-Roman Patapievici talks about the present moment » (it starts at around 32:54).
- It matters a lot if I want to change something in myself, to imagine the process. And I can go really deep into this, I can imagine all the details. I can describe all the mental images, via various senses (image, audio, sensorial, smell).
- Imagining the best outcome helps me really get involved. I can see the positive final result.
- Potential obstacles are also useful because I can try and manipulate the image. How do I refer to the obstacles? How much of an obstacle are they, really? I can also get used to them.
- If I can get to love the obstacle, I can relate to them much better.
- The if/then plan allows me to set up a thing that will help me avoid a bad outcome.