WOOP - Mental Contrasting

Study Skill 2.2 WOOP - Mental Contrasting

 Introduction

Do you ever daydream?  Have you ever wished for something to come true?

• Maybe you want to score a perfect score on a college admissions exam.
• Maybe you wish to have more friends. Maybe you wish you got along better with your parents.
• Maybe you wish you could get through a speech you have to give in class.   

The great news is that identifying these wishes is the first step to making them come true. The not-so-great fact is that if all you do is wish and daydream, you may actually make it less likely for those wishes to come true.  Instead, we have to take the next step after making a wish. We have to WOOP.

Dr. Gabriele Oettingen is a Professor of Psychology at NYU. She researches mental contrasting. Mental contrasting is linking a wish (or desired future) to the present reality. The key question you ask when you practice mental contrasting is: How can we get from where I am right now to where I want to be? Two important parts of answering this question are being clear on where you are right now and where you want to be in the future. Another important part of answering this question (and making your wishes come true!) is planning for the obstacles (or challenges) along the way. In Dr. Oettingen's terms, this is how to WOOP. Let's learn more! 

 Watch

• WOOP Introduction: https://goo.gl/3pNBmg Links to an external site. (3:02)

• 4 Steps of WOOP: https://goo.gl/Nyibgf Links to an external site.  (1:45)

 Visit

• WOOP’s website & App:  www.woopmylife.org Links to an external site.
• WOOP Worksheet- www.goo.gl/uYXnvu Links to an external site.
• "WOOP, There It Is! 4 Steps To Achieve Your Goals" Hidden Brain podcast (NPR): https://goo.gl/zGHc1W Links to an external site. 

 Key Ideas

• Just fantasizing about a future outcome we’d like to have can actually be counterproductive.
• We need to do more. We need to identify that future wish, but also come up with a plan to overcome the obstacles in our way.   Create mental space by clearing all distractions and then think about the following four steps of WOOP:
  • Wish: You should identify a wish that is really important and meaningful to you. It should be challenging but doable, something you can accomplish with effort.  
  • Outcome: Take the time to visualize how you will FEEL as a result of fulfilling this wish.  What will change for you and in you?  
  • Obstacle:  What is it that might keep you from fulfilling this wish? Focus on INTERNAL factors, or things you can control.  Take a moment to identify and imagine when and where these obstacles will come up.
  • Plan:  What is something you will do when this obstacle comes up?  Use an If/Then formula; If (obstacle), then I will (take this action).  

 Apply

• Download the WOOP App or start a WOOP journal.  
• Identify a wish you’d like to accomplish in different areas of your life: Academic, Social, Personal, Health, Family, etc.
• Don’t let these wishes sit out there as fantasies.  Go through the WOOP process for each wish you identify, being sure to come up with plans for all obstacles you can anticipate.
• Celebrate!  Habits from when we can recognize and celebrate our successes.  When WOOP works, and you accomplish that first wish, find a way to celebrate it and reward yourself.