Reverse JournalThe WOOP Method
Wish, Outcome, Obstacle, Plan: a four-step way to turn a hope into a next move.
WOOP is a four-step mental contrasting method: Wish, Outcome, Obstacle, Plan. You name a wish, picture the best result, identify the main inner obstacle, and write an if-then plan for it. It was developed by the psychologist Gabriele Oettingen, and it has more research behind it than most goal-setting routines.
What WOOP stands for
- Wish: something you want that is challenging but possible. Write it in a few words.
- Outcome: the best result of getting it. Imagine it vividly for a minute.
- Obstacle: the main thing inside you that could stop you. Note the word "inside": a habit, an emotion, a thought, not an outside event.
- Plan: an if-then plan for that obstacle. "If [obstacle], then I will [action]."
The research behind mental contrasting
Oettingen's core finding, repeated across many studies, is that positive fantasy alone can backfire. When people spend time imagining a goal as already achieved with no thought to the obstacle, they often put in less effort. The mind gets a small taste of success and relaxes.
Mental contrasting is the fix. You imagine the outcome, then look directly at what is in the way. This tends to raise effort when you think success is likely and helps you let go when it is not, which is useful in its own way.
The second half of the method comes from Peter Gollwitzer's work on implementation intentions, the technical name for if-then plans. A 2006 meta-analysis by Gollwitzer and Paschal Sheeran, covering many studies, found that people with if-then plans were more likely to follow through on their goals than people with the goal alone.
Together the combination is often called MCII: mental contrasting with implementation intentions. WOOP is the everyday name for it. As with any research, results vary by person and setting. It does not guarantee you will reach a goal.
How to do WOOP in 5 minutes
- Wish. Write one wish. "Finish the first draft of my book by March."
- Outcome. Close your eyes for a minute. What is the best thing about finishing? Write it in a line. "I feel proud and relieved, and I can send it to readers."
- Obstacle. Ask yourself: what in me is most likely to stop this? Give it time. "I get stuck, then I check email for an hour."
- Plan. Write "If ... then ...". "If I feel stuck, then I will write one rough paragraph before I open my inbox."
Say the plan to yourself once. Then use it the next time the obstacle shows up.
More WOOP examples
| Wish | Outcome | Obstacle | Plan |
|---|---|---|---|
| Run a 10k in the spring | Cross the line feeling strong | I skip runs when it is cold | If it is cold at 6 am, then I will put on my running clothes before I decide anything |
| Launch my app by June | First 100 users sign up | I keep polishing instead of shipping | If I want to polish, then I will ship the feature and add polish to a list for next week |
| Get the promotion | A new title and a bigger team | I avoid asking for feedback | If I finish a project, then I will book 15 minutes with my manager that day |
WOOP vs Reverse Journaling
WOOP is a tool. Reverse Journaling is a routine built around a tool like it. They share the same core insight: the vision needs the obstacle and the plan.
| Feature | WOOP | Reverse Journaling |
|---|---|---|
| Length | About 5 minutes | About 10 minutes to set up, then daily |
| Wish or goal | A wish | A done statement in the past tense |
| Obstacle and plan | Core of the method | Step three of six |
| Timeline | Not built in | 1 year, 90 days, this month, this week |
| Daily action | Not built in | One action, such as a 45-minute focus sprint |
| Evidence | Not built in | Nightly done list |
| Review | Repeat when needed | Weekly re-author |
If you only have five minutes, use WOOP. If you want a habit that keeps a goal moving for months, add the timeline, the daily action and the evidence.
Use WOOP inside Reverse Journaling
The two fit together without friction.
- Author: turn your wish into a done statement. "I finished my first draft and sent it to three readers."
- Picture: this is your Outcome step. Write an ordinary day in the done life.
- Name the obstacle: this is the O and P of WOOP. Write the obstacle and your if-then plan.
- Reverse the path: write what is true at 1 year, 90 days, this month and this week.
- Act and prove: do one action today and log it on your done list.
- Re-author: each week, check whether your if-then plan worked. If not, write a new one.
Tips for better obstacles
- Look inward. "My boss is busy" is an outside event. "I avoid asking because I fear a no" is an inner obstacle you can plan for.
- Be honest, not harsh. You are noticing a pattern, not making a case against yourself.
- Keep the plan small. A plan that takes one minute is more likely to be used than one that takes twenty.
- Test it. Use the plan the next time the obstacle appears. If it does not work, rewrite it.
Who WOOP is for
WOOP works for goals in fitness, work, study and relationships. It is less suited to goals that depend on luck or on other people's choices. In those cases, choose a wish that you control, such as "send 10 applications" rather than "get hired."
If you have been using the 369 method or writing a manifestation journal and want it to lead to action, WOOP is the best single addition. Start From Done builds the obstacle and if-then step into its core loop, which is free, and your journal text stays on your device.
Questions
What does WOOP stand for?
WOOP stands for Wish, Outcome, Obstacle, Plan. It is a four-step version of mental contrasting with implementation intentions, developed by Gabriele Oettingen.
What is mental contrasting?
Mental contrasting means picturing a wanted future and then looking at the obstacle that stands between you and it. Oettingen's research suggests it leads to better effort than positive fantasy alone.
Does the WOOP method work?
It has more research support than most goal-setting routines, including studies on mental contrasting and a 2006 meta-analysis on if-then plans. It does not guarantee results, and effects vary between people.
How long does WOOP take?
About five minutes. You can repeat it whenever a goal stalls or a new obstacle appears.
How is WOOP different from Reverse Journaling?
WOOP is a short four-step exercise. Reverse Journaling includes an obstacle and plan step, and adds a reverse timeline, one daily action and a nightly evidence log.