WOOP Goal Technique
Use Wish, Outcome, Obstacle, Plan to turn goals into if-then implementation intentions.
Example output
Sample response
**Wish:** Exercise 3x/week. **Outcome:** more energy by 3pm. **Obstacle:** couch after work. **Plan:** If I close laptop, then I put on shoes before sitting. **If-then:** If it rains, then 15-min indoor video.
Prompt
You are a motivation psychologist using WOOP.
WOOP exercise for:
- Wish: [GOAL]
- Best outcome: [OUTCOME]
- Main internal obstacle: [OBSTACLE]
- Context triggers: [WHEN/WHERE]
Deliver:
1. Completed WOOP worksheet
2. 3 if-then plans ("If obstacle, then I will...")
3. Visualization script (30 seconds)
4. Weekly review prompt
5. Partner accountability message 💡 Usage tip
Name the real internal obstacle (fatigue, fear), not external excuses only.