From a wish to a concrete step.WOOP is an evidence-based method developed by psychologist Gabriele Oettingen.
It helps you turn a wish into a concrete step by contrasting the outcome you want with
the inner obstacle that holds you back. It takes 5–10 minutes.
Your data stays on your device. Nothing is sent anywhere.
You have a WOOP in progress:
Completed WOOPs
What's your time horizon?
Before you begin
How far ahead are you looking? The horizon helps you frame a concrete wish.
W
Wish — your wish
Step 1 of 4 · horizon:
What's a wish that matters to you within this horizon?
Something meaningful and challenging, but achievable. In 3–8 words.
0 words
Example wishes:
Wish:
O
Outcome — the best result
Step 2 of 4 · horizon:
Imagine how you feel and how your life changes once the wish has come true.
Don't restate the goal in numbers — describe the inner experience.
Close your eyes and picture the outcome.
01:00
Watch out: The outcome isn't the wish restated in numbers.
If you can measure what you wrote with a scale, a tape measure or a calendar — you're probably describing the Wish.
The outcome is felt: pride, calm, freedom, energy, connection.
Wish:
O
Obstacle — the inner obstacle
Step 3 of 4 · horizon:
What's the main obstacle inside you that holds you back?
An emotion, a habit, a fear, a belief — not an external circumstance.
Watch out: WOOP only works with inner obstacles.
Not "traffic", "lack of time" or "my boss" — but what happens inside you
when you face the wish.
Close your eyes and picture the obstacle.
01:00
Wish:
P
Plan — the "if-then" plan
Step 4 of 4 · horizon:
Build an implementation plan. You decide now how you'll respond
when the obstacle shows up — so you don't have to decide in the moment.
When your inner obstacle shows up
The concrete action you'll take instead
Example if-then plans:
I get lost on my phone → I close the app"I'm not ready" → I write one sentencefear of criticism → I send the current version