practice · all tools
WOOP
Also known as: Mental contrasting with implementation intentions, MCII
A four-step, minutes-long goal practice with an unusually strong evidence base: name a Wish (challenging but feasible), vividly imagine the best Outcome, then — the counterintuitive step — surface the inner and outer Obstacles, and pre-decide a Plan for each in if-then form ("if X happens, I will Y"). Works solo on paper or spoken with a partner or coach, from daily intentions to long-term goals.
- Positive fantasy without the obstacle step demonstrably reduces goal attainment — WOOP's power is the contrast; don't stop at the wish
Practical
- Time
- 5-15 min
- Group
- 1–30 · individual, pairs, small-group
- Settings
- self-guided, in-person, online
- Materials
- Paper and pen; the report adds a short breathing settle-in first
- Mechanisms
- cognitive-reframing, behavioral-rehearsal
- Change scope
- skill · recurring-practice (as often as wanted — per day, per meeting, per project)
Origin & where it lives
Gabriele Oettingen (with Peter Gollwitzer's implementation intentions) — Motivation science — mental contrasting with implementation intentions (MCII)
Instructions: open online
In this directory via IDG Phase 2 Research Report & Toolkit (2022)
The Acting dimension's closing short exercise. The report expands the acronym as "wish, objectives, obstacles and plans"; Oettingen's canonical expansion is Wish–Outcome–Obstacle–Plan — records here follow the canonical form and note the variance.
status: checked · added 2026-08-25