WOOP Goal Setting Template: Wish, Outcome, Obstacle, Plan
WOOP turns a goal into a plan in four short steps. The key move is the third one: naming the obstacle inside you that's most likely to stop you, then deciding in advance what you'll do when it shows up.
Uses WOOP: mental contrasting with if-then plans (implementation intentions). See the sources
Fill it in here
- Something challenging but doable, in a few words.
- What's the best thing about reaching it? How would it feel?
- What in you (a habit, a feeling, a belief) is most likely to get in the way?
- If [obstacle], then I will [action].
- If … then I will …
Start writing and you can save it to Brain Dump as a note.
When to use it
- Setting a goal for the week, month or year
- When positive thinking alone hasn't worked
- Before a habit change, an exam or a hard conversation
What it's based on
WOOP pairs imagining your goal with the inner obstacle most likely to stop you, then an if-then plan for it. A meta-analysis found a small to moderate boost to reaching goals compared with just picturing success.
Research-backed
Built on a technique that's been tested in published studies. The sources below say how strong that evidence is.
Effects are small to moderate; the obstacle should be internal and the plan concrete.
Sources
How to use it well
Wish: something challenging but doable, in a few words
Outcome: picture the best result for a moment. How would it feel?
Obstacle: look inside, not outside. A habit, a feeling, a belief
Plan: 'If [obstacle], then I will [action].' One sentence, concrete
FAQ
A meta-analysis of 21 studies found a small to moderate effect on reaching goals, with a possible publication bias. If-then plans on their own are one of the better-supported techniques in goal research.
SMART helps you define a goal; WOOP helps you follow through on it. WOOP has more direct evidence for actually reaching goals.
Outside obstacles are often out of your control. Inner ones (tiredness, procrastination, doubt) are the ones a plan can actually handle.
Keep it in Brain Dump
Start a note from this template in your browser, or on iPhone, iPad and Mac. It's there whenever you need it again.
Start writing free
