WOOP Online Worksheet

W

Wish. First, pick a time frame for fulfilling your wish. Maybe the next 24 hours, next week or next month. Now, think about your timeframe. What is your most important wish or concern? Pick a wish that is challenging for you, but that you can fulfill. Note your wish in 3-6 words.

O

Outcome. What would be the best thing, the best outcome about fulfilling your wish? How would fulfilling your wish make you feel? Note your best outcome in 3-6 words.

O

Obstacle. What is it within you that holds you back from fulfilling your wish? What stands in the way of you fulfilling your wish? What is your main inner obstacle? Maybe a habit, action, or thought. Note your inner obstacle in 3-6 words.

P

Plan. What can you do to overcome your obstacle? Name one action you can take or one thought you can think to overcome your obstacle. Slowly repeat it.

If (obstacle)

then I will (action)