Values, goals & purpose~10 minGoal settingMental contrasting
Goals that stick: wish, outcome, obstacle, plan
Turn a wish into a plan by picturing the outcome — and the obstacle inside you most likely to get in the way.
Psychologist Gabriele Oettingen found that positive daydreaming on its own can sap motivation, but pairing the dream with your main inner obstacle — and an if–then plan for it — makes people more likely to follow through. The method is known as WOOP.
1. Wish: something I want that's challenging but possible in the next few weeks
2. Outcome: the best thing about getting there — picture it
3. Obstacle: what in me is most likely to get in the way
A habit, a feeling or a thought — not other people or circumstances.
4. Plan: If [obstacle], then I will [action].
If I'm too tired to exercise after work, then I'll put on my shoes and walk for ten minutes.
5. How it went