WOOP Goal Method

Turn a wish into a plan by pairing the desired outcome with the inner obstacle and an if-then response.

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Wish — name one wish you genuinely want to achieve in the next 4–12 weeks.*

Outcome — what is the best result if you fulfill that wish? Describe how you will feel and what will be different.*

Obstacle — what is the main inner obstacle (a fear, a habit, a belief, an emotion) that has stopped you before?*

Plan — what is one if-then response you can pre-load for that obstacle? ("If [obstacle happens], then I will [action].")*

When will you first encounter that obstacle, and how will you trigger your plan?*

How confident are you that this if-then plan will work?*

Not confidentVery confident

Educational Guide

Developed by Dr. Gabriele Oettingen, WOOP (Wish, Outcome, Obstacle, Plan) is scientifically proven to double goal-attainment compared to positive thinking alone. It requires the client to vividly imagine the best outcome, but then ruthlessly confront the internal obstacle and create a specific 'if-then' plan to overcome it.

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WOOP Goal Method

Try the complete worksheet

Wish — name one wish you genuinely want to achieve in the next 4–12 weeks.*

Outcome — what is the best result if you fulfill that wish? Describe how you will feel and what will be different.*

Obstacle — what is the main inner obstacle (a fear, a habit, a belief, an emotion) that has stopped you before?*

Plan — what is one if-then response you can pre-load for that obstacle? ("If [obstacle happens], then I will [action].")*

When will you first encounter that obstacle, and how will you trigger your plan?*

How confident are you that this if-then plan will work?*

Educational Guide

Built for the Client Experience

Try the complete worksheet

Wish — name one wish you genuinely want to achieve in the next 4–12 weeks.*

Outcome — what is the best result if you fulfill that wish? Describe how you will feel and what will be different.*

Obstacle — what is the main inner obstacle (a fear, a habit, a belief, an emotion) that has stopped you before?*

Plan — what is one if-then response you can pre-load for that obstacle? ("If [obstacle happens], then I will [action].")*

When will you first encounter that obstacle, and how will you trigger your plan?*

How confident are you that this if-then plan will work?*

Educational Guide

Built for the Client Experience

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