WOOP Strategy
Version 1.0.0 · Updated 2026-07-30
CORE DEFINITION
Proposed by Gabriele Oettingen, it is the practical version of 'mental contrasting'. Four steps: Wish, Outcome (imagine the best result), Obstacle (envision realistic obstacles), Plan (if I encounter an obstacle, what should I do).
SCAFFOLDING EFFECT
Reduce cognitive load
- Antidote to blind optimism: only doing 'positive visualization' (Wish/Outcome) often makes people feel good but paralyzed in action. Must add 'obstacle rehearsal' (Obstacle) to generate a sense of urgency for action in the brain.
Anchor fast decisions
Practical version of mental contrasting. Only doing positive visualization (Wish/Outcome) makes people feel good but paralyzed in action; must add Obstacle (rehearsing realistic obstacles) to trigger urgency for action, then use Plan (if obstacle, then...) to form 'if-then' implementation intentions, converting motivation into specific behavior.
MINIMUM ACTION
In progress 0/4Practice this model in one real situation:
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Source support: Explicit
- baike.baidu.comhttps://baike.baidu.com/item/WOOP%E6%80%9D%E7%BB%B4%E5%BF%83%E7%90%86%E5%AD%A6/18776191verified
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