“Figure out your triggers. It is much easier to avoid temptation than to resist it.”
-Alex Korb, Ph.D
In the book Rethinking Positive Thinking by Gabriele Oettingen, the author gives us a simple but powerful formula for getting what we want, in fitness or life, and it’s called the WOOP method.
W – Wish
What do you want? If you had a magic wand or a genie in a bottle, what desire fires you up? Think about it. What goal connects with your values, priorities and life satisfaction?
O – Outcome
Picture your goal achieved. What benefits would you feel? What makes it so important to you?
O – Obstacles
Time to get real. It won’t be easy. You’ll hit barriers, both external and internal. What will those obstacles be?
P – Plan
Now that you are clear on what you want, why you want it and what obstacles you’ll face, it’s time to make a plan:
- These are the steps I will take.
- These are the obstacles I anticipate.
- This is how I will deal with them.
What does WOOP look like in action?
- Wish: I want to lose 10 pounds for my trip.
- Outcome: I will feel more confident in my skin. I will get out and meet new people, try new things and make the most of my adventure.
- Obstacles: I love food, especially after 7 p.m. Especially if it’s sweet and delicious.
- Plan: Make a plan to avoid triggering situations. If I’m triggered by certain foods, then I won’t be around them after 7 p.m. (This may mean not buying the triggering food or making sure to have something to do away from the kitchen). IF my partner surprises me by saying “hey, let’s go out!” THEN I will... remember that all actions have triggers. Avoid the trigger, avoid the action.
If you want, start with a small goal today – and WOOP it!
