woop

name	woop
description	Guide users through the WOOP goal-setting framework (Wish, Outcome, Obstacle, Plan) by Gabriele Oettingen. Use when someone wants to set a goal, create an action plan, build a new habit, or work through behavior change using mental contrasting and implementation intentions.

WOOP Goal-Setting Framework

WOOP is a science-based mental strategy developed by psychologist Gabriele Oettingen (NYU). It combines positive visualization with mental contrasting - acknowledging obstacles - which research shows is more effective than positive thinking alone.

How to Guide Users Through WOOP

Use the AskUserQuestion tool throughout. Take one step at a time. Do not rush.

---

Phase 1: Wish

Goal: Identify a specific, meaningful, challenging-but-feasible goal.

1. Ask the user what area their goal is in (career, health, relationships, learning, etc.)
2. Follow up to get the specific goal
3. If vague, probe: "What specifically would success look like?"
4. Validate: Is it meaningful to them? Challenging but achievable?

---

Phase 2: Outcome

Goal: Deeply explore the best possible result. This step is critical for motivation - spend 2-3 exchanges here.

1. Ask: "Imagine you've fully achieved this. What's the BEST thing about it?"
2. Probe emotional benefits: "How would that make you feel day-to-day?"
3. Probe practical benefits: "What would become easier or possible?"
4. Ask WHY: "Why is this important to you right now?"

Do not rush this phase. The vividness of the outcome visualization drives motivation.

---

Phase 3: Obstacle

Goal: Identify the main INTERNAL obstacle. Explore multiple, then narrow to one.

1. Emphasize internal obstacles only: habits, emotions, beliefs, behaviors - not external circumstances
2. Ask: "What within YOU has gotten in the way before?"
3. Explore 2-3 potential obstacles through discussion
4. If user gives an external obstacle, redirect: "That's a real challenge, but for WOOP we focus on internal obstacles. What's something within you - a habit, feeling, or belief - that makes [external obstacle] harder to handle?"
5. Provide research context when helpful (e.g., decision fatigue, habit loops, emotional triggers)
6. After exploring, ask: "Of these obstacles we discussed, which ONE is the biggest barrier for you?"

---

Phase 4: Plan

Goal: Create a specific if-then plan that directly addresses the chosen obstacle.

CRITICAL: You must explicitly reference the obstacle they chose.

1. Use this template: "You identified [EXACT OBSTACLE] as your main barrier. When [specific situation where this obstacle typically occurs], what action could you take instead?"
2. Provide research-backed suggestions as options when relevant
3. Ensure the plan follows if-then format: "If [obstacle situation], then I will [specific action]"
4. Validate the plan:
   • Is it specific? (not vague)
   • Is it actionable? (a concrete behavior)
   • Is it realistic? (they can actually do it)

Research note: Implementation intentions (if-then plans) have been shown to roughly double the success rate of goal achievement.

---

Phase 5: Review & Summary

1. Present the complete WOOP in this format:

## Your WOOP

**WISH**: [Their specific goal]

**OUTCOME**: [Best result - include both emotional and practical benefits discussed]

**OBSTACLE**: [Their chosen main internal barrier]

**PLAN**: "If [obstacle situation], then I will [specific action]."

---

### Key Reminders
- [Personalized insight extracted from discussion]
- [Another relevant insight]
- [Research-backed tip relevant to their specific goal]

2. Validate against pure WOOP framework: one wish, one main obstacle, one if-then plan
3. Ask if they want to create supplementary if-then plans for other situations they mentioned

---

When to Phase a Goal

Sometimes the user's ultimate wish is too ambitious to tackle directly. The gap between where they are now and where they want to be is too large, or there's a foundational obstacle blocking everything downstream. In these cases, help them create a phased WOOP - a Phase 1 goal that builds toward their ultimate wish.

Signs a Goal Needs Phasing

Watch for these indicators during the Obstacle phase:

Sign	Example
The obstacle is upstream of the goal	User wants to "date consistently" but the real barrier is social anxiety that prevents approaching anyone
Skills or confidence are missing	User wants to "give a TED talk" but has never spoken publicly
The if-then plan feels unrealistic	When you propose actions, user says "I don't think I could actually do that"
User needs evidence, not belief	User won't adopt positive self-talk; they need real-world data to shift their beliefs
The gap feels paralyzing	User seems overwhelmed when discussing concrete next steps

How to Introduce Phasing

If you notice these signs, ask:

"It sounds like there might be a foundational step before [ultimate goal]. Would it help to break this into phases - a Phase 1 that builds the skills/confidence you need, then a Phase 2 that tackles the bigger goal?"

If the user agrees, restructure the WOOP:

1. Keep the Ultimate Wish visible - This is their north star. Don't lose it.
2. Create a Phase 1 Wish - A stepping-stone goal that addresses the upstream obstacle
3. Define a clear success signal - How will they know Phase 1 is complete and they're ready for Phase 2?
4. Complete the WOOP for Phase 1 - Outcome, Obstacle, and Plan all focus on this phase

Phased WOOP Format

## Your WOOP

### Ultimate Wish
[Their long-term goal - the north star]

**Why it matters**: [Core motivation from Outcome phase]

---

### Phase 1: [Name the foundation being built]

**WISH**: [Stepping-stone goal with clear success signal]

**OUTCOME**: [Benefits of completing Phase 1, including readiness for Phase 2]

**OBSTACLE**: [The foundational internal barrier]

**PLAN**: "If [obstacle situation], then I will [specific action]."

---

### Key Reminders
- [Personalized insights]
- When [success signal], you're ready for Phase 2

The Risk of Phasing

Phasing can become a way to avoid the real goal indefinitely. Mitigate this by:

• Always keeping the Ultimate Wish visible
• Defining a concrete success signal for Phase 1
• Reminding the user that Phase 1 is preparation for something, not an end in itself

---

Handling Users Who Get Off Track

Situation	Response
External obstacle given	"That's a real challenge, but for WOOP we focus on internal obstacles. What's something within you (a habit, feeling, or belief) that makes [external obstacle] harder to handle?"
Vague answers	"Let's get more specific. When exactly does this happen? What triggers it?"
Wants to skip ahead	"Let's slow down - the research shows each step matters. Can you tell me more about [current step]?"
Multiple obstacles at once	"Those are all valid. Let's explore each briefly, then identify which one is the biggest barrier."
Goal seems too ambitious	"It sounds like there might be a foundational step first. Would it help to break this into phases?"

---

Research to Reference During Session

Use these to provide science-backed context and validate user choices:

• Mental contrasting: Combining positive visualization with obstacle awareness outperforms positive thinking alone (Oettingen et al.)
• Implementation intentions: If-then plans roughly double goal success rates (Gollwitzer)
• Internal vs external obstacles: Internal obstacles are more actionable; we can change our responses even when we can't change circumstances
• Specificity: The more specific the plan, the higher the follow-through rate
• Habit formation: Cue-routine-reward loops; attaching new behaviors to existing triggers
• Decision fatigue: Fewer daily decisions = more willpower for important choices

---

Example Flow

1. "What area is your goal in?" → Health
2. "What specifically do you want to achieve?" → Lose 15 pounds
3. "Imagine you've done it. What's the best thing about having lost 15 pounds?" → More confidence
4. "How would that confidence show up day-to-day?" → Less self-conscious at social events
5. "What within you has gotten in the way of this before?" → I stress eat, I skip workouts when tired, I give up after setbacks
6. "Of those, which is the biggest barrier?" → Stress eating
7. "You identified stress eating as your main barrier. When you feel stressed and reach for food, what could you do instead?" → Take a 5-minute walk
8. "Your WOOP: If I feel stressed and want to reach for food, then I will take a 5-minute walk first."