Learn how to use the WOOP method to reach your health and wellness goals with clarity and confidence. This simple, 4-step practice helps you stay motivated, overcome obstacles, and follow through on what matters most.

Sometimes, even when we really want to make a healthy change, internal obstacles pop up and sabotage our progress. It’s like the classic image of an angel on one shoulder and a devil on the other. The angel sets a health goal; The devil orders chocolate cake at dinner.

If you’ve ever been there, you’re not alone.

Many of us struggle to accomplish our health goals because we miss a crucial step in the goal setting process. We fail to consider our internal obstacles. However, if we identify these stumbling blocks and make plans for overcoming them, we are much more likely to succeed at accomplishing our goal. This simple goal setting hack is known as WOOP.

WOOP Goal Setting

WOOP is an acronym for Wish, Outcome, Obstacle, and Plan. This science-backed method for boosting motivation and making meaningful behavior change is grounded in over 20 years of research. WOOP helps you clarify what you want, envision the benefits, and—most importantly—identify the inner obstacles that might get in your way.

Here are the WOOP steps for goal setting:[1]

  • Wish: Define one wish (I prefer to use the word “goal” with my coaching clients!) that you would like to fulfill in the next 1-3 months. This wish should feel both challenging and attainable.
  • Outcome: What would be the best thing, or outcome, about achieving your wish or goal? Think about how it would make you feel.
  • Obstacle: What typically holds you back from accomplishing this goal or fulfilling this wish? Think of the main inner obstacles, like emotions, thoughts, habits, etc., that tend to be your biggest stumbling blocks.
  • Plan: Next time this obstacle happens, what can you do to overcome it? Identify one action or thought that you can do and make an if-then plan by filling in the blanks: If … (obstacle) … then I will … (action or thought to overcome your obstacle).

By turning those obstacles into clear action steps, WOOP gives you the tools to move forward with focus and confidence. Whether you’re feeling stuck or simply want to level up, WOOP is a practical, proven approach for anyone looking to grow, connect, and take action.

Research on WOOP for Health Goals

This self-regulation technique, developed by psychologist Gabriele Oettingen, has been studied for decades. Research shows that it can significantly improve goal attainment across a variety of domains, including health, academics, and interpersonal relationships. WOOP combines mental contrasting (imagining the desired outcome and identifying internal obstacles) with implementation intentions (“if-then” plans), which has been shown to increase goal commitment and follow-through.

In published studies, participants using WOOP were more likely to:

  • Eat more fruits and vegetables[2]
  • Increase physical activity[3]
  • Improve physical capacity in pain patients[4]
  • Improve self-management in diabetic patients[5]
  • Increase goal attainment in depressed patients[6]
  • Improve physical activity and decrease weight in stroke patients[7]

These results suggest that WOOP’s combination of motivation and planning enhances self-regulation and leads to meaningful behavior change.

How to WOOP Your Health Goals: An Example

Let’s walk through how you can use WOOP to make your next health and wellness goal feel a lot more achievable.

Step 1: WISH – Name What You Really Want

Think about a health or wellness goal that feels meaningful to you. Maybe it’s “I want to exercise more consistently,” “I want to drink more water,” or “I want to meditate daily.”

Choose a wish that is challenging but doable, not “run a marathon by next month” (unless you’re already close!). This should be something you believe you can realistically accomplish.

Wish Example: I want to start a morning yoga routine.

Step 2: OUTCOME – Imagine the Best Result

Take a moment to imagine: If your wish came true, what would be the best outcome?

How would you feel? What would change in your life? Really let yourself picture it vividly. Feel the pride, calm, or strength you would experience.

Outcome Example: I’ll feel energized, my body will feel looser, and my mornings will start more peacefully.

Step 3: OBSTACLE – Spot What Might Get in the Way

This is where WOOP gets powerful. Instead of pretending everything will go smoothly, you expect bumps in the road — and name them. What’s the biggest internal obstacle that might prevent you from reaching your wish? It could be “I feel too tired,” “I hit snooze too many times,” or “I forget.”

Obstacle Example: I might feel lazy in the morning and skip it.

Step 4: PLAN – Make Your “If-Then” Strategy

Now, you make a simple, clear plan for what you’ll do when that obstacle shows up. Use an “if-then” format: If [obstacle], then [action]. This way, when your obstacle appears (and it will!), you won’t have to think. You’ll already know what to do.

Plan Example: If I feel lazy in the morning, then I will unroll my yoga mat anyway and commit to just 5 minutes.

Putting It All Together

Here’s how our full WOOP might look:

  • Wish: I want to start a morning yoga routine.
  • Outcome: I’ll feel energized and peaceful to start my day.
  • Obstacle: I might feel lazy.
  • Plan: If I feel lazy, then I will unroll my mat anyway and do just 5 minutes.

Remember, WOOP isn’t about perfection. It’s about preparation and compassionate action. Some days you might crush your routine. Some days it might just be that 5 minutes. Both are wins.

Each time you WOOP a goal, you’re building stronger pathways between your intention and your action — and that’s how lasting change happens. For more information on WOOP and excellent resources, see: https://woopmylife.org/

Give it a try, and let me know how it goes!

Small Changes, Big Transformation

WOOP is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

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[1] https://woopmylife.org/

[2] Stadler, G., Oettingen, G., & Gollwitzer, P. M. (2010). Intervention effects of information and self-regulation on eating fruits and vegetables over two years. Health Psychology, 29(3), 274–283. https://doi.org/10.1037/a0018644

[3] Stadler, G., Oettingen, G., & Gollwitzer, P. M. (2009). Physical activity in women: effects of a self-regulation intervention. American journal of preventive medicine, 36(1), 29–34. https://doi.org/10.1016/j.amepre.2008.09.021

[4] Christiansen, S., Oettingen, G., Dahme, B., & Klinger, R. (2010). A short goal-pursuit intervention to improve physical capacity: a randomized clinical trial in chronic back pain patients. Pain, 149(3), 444–452. https://doi.org/10.1016/j.pain.2009.12.015

[5] Adriaanse, M. A., De Ridder, D. T., & Voorneman, I. (2013). Improving diabetes self-management by mental contrasting. Psychology & health, 28(1), 1–12. https://doi.org/10.1080/08870446.2012.660154

[6] Fritzsche, A., Schlier, B., Oettingen, G. et al. Mental Contrasting with Implementation Intentions Increases Goal-Attainment in Individuals with Mild to Moderate Depression. Cogn Ther Res 40, 557–564 (2016). https://doi.org/10.1007/s10608-015-9749-6

[7] Marquardt, M. K., Oettingen, G., Gollwitzer, P. M., Sheeran, P., & Liepert, J. (2017). Mental contrasting with implementation intentions (MCII) improves physical activity and weight loss among stroke survivors over one year. Rehabilitation psychology, 62(4), 580–590. https://doi.org/10.1037/rep0000104