What is the WOOP process and how can it help me turn a positive attitude into actionable steps?
Answer
How to turn your Positive Thinking into Actionable Steps
It takes more than just a dream to reach success. A positive attitude alone does not account for positive changes in outcome (Oettingen 2015). Follow the WOOP process below to help turn your dreams into reality.
Why use the WOOP process?
Use this mental strategy to fulfill your wishes and change your habits. Oettingen explains that pleasure derived from simply thinking positively can get in the way of us taking actionable steps towards actually attaining the dream (2015). Mental contrasting using the WOOP process can help you actively envision the barriers that might get in your way (Oettingen, 2015).
- Wish: in 3-6 words, describe a goal that is both challenging and feasible
- Outcome: label the positive benefit of achieving this goal
- Obstacle: name the current or potential internal obstacles to getting in the way of achieving the goal
- Plan: create a plan to deal with the obstacles: if ____, then _____
Download the App
The app guides you through the four steps of WOOP (Wish, Outcome, Obstacle, Plan) and allows you to save as many WOOPs as you would like.
Defensive Pessimism
Optimism and positive thinking does not come natural to all people. Good news-->
Experts say that Defensive Pessimism, which somewhat mirrors Oettingen’s idea of Mental Contrasting, offers benefits to those who are innately less positive (Castaneda, 2018). Instead of dreaming of a best-case-situation, Defensive Pessimists envision many different scenarios and outcomes, and prepare for all possibilities. Defensive Pessimism can be particularly useful when dealing with scary or anxiety-ridden situations like health outcomes. While an optimist might want to avoid hearing bad news or be ill-equipped to deal with negative results, a Defensive Pessimist has likely already considered and prepared for such situations.
Want to learn more about Rethinking Positive Thinking and WOOP? Check out these additional resources and videos!
Re-Thinking Positive Thinking- Link to Rasmussen University eBook
Achieving Behavior Change Presentation by Gabriele Oettingen
WOOP Micro Class by Brian Johnson
References:
Generate Press. (2019, May 22). 50 Positive Attitude Quotes to Highlight the Power of Attitude. Retrieved June 22, 2019, from https://thegoalchaser.com/positive-attitude-quotes/
Castaneda, R. (2018, September 28). The Surprising Health Benefits of 'Defensive Pessimism'. Retrieved June 22, 2019, from https://health.usnews.com/wellness/mind/articles/2018-09-24/the-surprising-health-benefits-of-defensive-pessimism
Oettingen, G. (2015). Rethinking positive thinking: Inside the new science of motivation. NY, NY: Current.
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