WOOP Model

The WOOP Model for Goal Achievement

 

The acronym WOOP stands for the four sequential steps that guide a client through defining a goal, visualizing success, identifying barriers, and creating a concrete plan.

Wish Defining a significant and challenging goal. To establish the desired future. 

Outcome Visualizing the best feeling of achieving that goal. To tap into intrinsic motivation and energy.

Obstacle Identifying the main internal barrier to success. To expose the core challenge and prevent derailment.

Plan Creating a simple, specific "If-Then" strategy. To automate behavior and ensure commitment.

 

1. Wish (W): Defining the Goal 🌟

 

The Wish is a goal that is challenging, feasible, and personally meaningful. It should be something the client can achieve within a relatively short, defined timeframe (e.g., a few weeks or months).

 

Key Coaching Questions:

 

  • What is the most important wish or goal you want to focus on right now?

  • Is this goal challenging, but still achievable for you?

  • How would you state this wish in a clear, concise sentence?

  • When do you want to achieve this wish by? (Setting a soft timeframe.)

 

2. Outcome (O): Visualizing Success 🌈

 

In this stage, the client mentally contrasts the Wish with the best possible feeling of success. This step harnesses the energy and motivation needed to pursue the goal.

 

Key Coaching Questions:

 

  • Imagine you have achieved this wish—what is the very best thing about this outcome?

  • What will you see, hear, or feel when you achieve it? (Encourage vivid, sensory detail.)

  • How will this positive feeling impact your daily life, mood, or relationships?

  • What is the single most powerful emotion associated with this success?

 

3. Obstacle (O): Identifying the Main Barrier 🚧

 

This is the most critical stage of Mental Contrasting. The client must identify the internal barrier (a belief, a habit, or an irrational fear) that primarily stands in the way of achieving the wish. This is not an external barrier like "lack of money," but an internal one like "fear of rejection."

 

Key Coaching Questions:

 

  • What is the main internal obstacle that has previously held you back from achieving this or a similar wish?

  • What is the thought, feeling, or behavior within you that might prevent the outcome from happening?

  • How does this obstacle make you feel when it shows up?

  • In one sentence, clearly name this obstacle. (e.g., Procrastination, Self-doubt, Fear of failure.)

 

4. Plan (P): The "If-Then" Strategy 💡

 

The Plan translates the awareness of the obstacle into an automated response. It involves creating a simple, specific "If-Then" statement to link the obstacle (the "If") to the planned action (the "Then").

 

Key Coaching Questions:

 

  • What is the single most effective action you can take to overcome this obstacle?

  • What resource, skill, or person can you call upon when the obstacle arises?

  • Now, let's create your If-Then Plan: "IF [I encounter my Obstacle], THEN [I will do my planned action]."

    • Example: "IF I feel the urge to procrastinate by opening social media, THEN I will immediately stand up and drink a glass of water."

  • On a scale of 1 to 10, how committed are you to using this plan when your obstacle appears?

 

Summary Example of a Complete WOOP:

 

Step Example Goal: "Launch my website"

Wish To have my professional coaching website fully live and operational by December

Outcome The best thing will be the feeling of pride and professional authority that comes from seeing my own brand online.

Obstacle The main internal obstacle is the fear of imperfection that makes me endlessly tweak the design instead of just launching it.

Plan IF I find myself wanting to change a font or move a picture for the 10th time, THEN I will immediately press the 'publish' button and walk away from my computer.