Why imagining success is not enough
It feels motivating to picture the promotion, the signed contract or the ranking. Gabriele Oettingen's research suggests that, on its own, this can backfire: vivid positive fantasies can feel like the goal is already half-won, and people put in less effort afterwards.
Her answer is mental contrasting: imagine the outcome, then deliberately imagine what inside you stands in the way. Combined with an if-then plan, it forms a four-step routine called WOOP.
The four steps
- Wish. A professional goal that is challenging but feasible within the next few months. "Run the Q4 client workshop on my own."
- Outcome. The best result, in one sentence, felt rather than listed. "The client asks for me by name for the next one."
- Obstacle. The main thing in you that gets in the way — a habit, a fear, an emotion. Not "my manager" but "I defer to my manager when she is in the room."
- Plan. An if-then response to that obstacle. "If I notice I am waiting for her to answer, then I answer first and invite her to add."
The obstacle must be internal because that is the part you can plan for. External blockers belong in a conversation with your manager or sponsor.
Three worked examples
| Wish | Obstacle | Plan |
|---|---|---|
| Publish one article a month on my field | I polish drafts indefinitely | If a draft has been open for a week, then I publish it on Friday as it is |
| Move from player to coach within a year | I avoid asking senior coaches for feedback | If I finish a session I coached, then I ask one coach one question before leaving |
| Grow my practice to 40 lakh revenue | I say yes to low-fee work because it is easy | If an enquiry is below my floor, then I reply with my package rate before saying yes |
Where WOOP fits in a development plan
WOOP is not a replacement for a plan; it is the step that makes a plan survive contact with a normal week. Use it when a goal goes live, and again whenever a goal stalls for more than a couple of weeks — a stall usually means the obstacle has changed.
Jobulary builds this in: when you make a goal live you can name the obstacle and your if-then response, and it stays on the goal where you will see it. Read more on the science of if-then plans.
Frequently asked questions
What does WOOP stand for?
Wish, Outcome, Obstacle, Plan. You name a wish, imagine its best outcome, identify the main obstacle inside you, and make an if-then plan for when that obstacle appears.
Is WOOP the same as positive thinking?
No. Oettingen's research found that indulging in positive fantasies alone can reduce the energy people put into a goal. WOOP adds the obstacle deliberately, which is called mental contrasting.
How long does WOOP take?
About five minutes per goal. It can be repeated whenever the goal or the obstacle changes.
Sources
- WOOP — official site of Gabriele Oettingen's method
- Gollwitzer & Sheeran (2006), Implementation intentions and goal achievement: a meta-analysis
Topics: Goal setting · Behavioural science