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00:05:26 The WOOP method can help you get through these tough moments.

00:06:24 Created by Dr. Gabriele Oettingen of NYU and the University of Hamburg

00:07:13 The WOOP method helps you plan for the hard moments.

00:07:54 Wish: Figuring Out Ambitions and Setting Goals

00:10:43 Outcome: Understanding What’s to Come

00:15:40 Obstacle: Running into Problems and Visualizing Hurdles

00:19:22 Plan: Finding Strategies to Overcome Errors

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• WOOP (Wish, Outcome, Obstacle, and Plan) is an evidence-based intervention that guides you through an investigation of hurdles and barriers while introducing you to goal-setting. This evidence-based approach is great because it allows individuals to create a plan that addresses any difficulties they may face while also considering their desired outcome. Practicing the WOOP method helps to build confidence, increase motivation, and foster a sense of self-efficacy, which can be beneficial when striving to attain personal goals.

• First, identify your wish or goal in detail, being clear about how you know when you’ve achieved it. Consider something in your life that you wish to improve: your career, education, relationships, or anything else. It should be challenging, realistic, and achievable.

• Next, flesh out this outcome in your mind’s eye, visualizing both the good and bad aspects. Visualizing your outcome helps you understand why you want to accomplish this specific goal. Specificity here is important because you won't be nearly as motivated to carry out your ideas if you have a hazy sense of what success would feel like or how your life would improve.

• Carefully consider the obstacles in this plan, being honest and realistic about the unavoidable effort and challenge involved. Consider what it might look and feel like to have your objective met. Spend some time thoroughly imagining, seeing, and feeling what it would be like to achieve the finest potential outcome.

• Finally, make a plan that addresses these obstacles so you’ll know what to do when setbacks occur. This is important because keeping your options open will help you get up when things don’t go your way.

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