The Proven WOOP Strategy Explained

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Here's how you can use WOOP to finish your dissertation:

 

1. W/Wish

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In WOOP, the 'W' is a wish in your personal or professional life. Your current wish is to finish your dissertation.

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2. O/Outcome

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Now think of the first 'O' in WOOP—the outcome, how you'll see yourself when you've finished. What will getting your doctoral degree mean to you? Let your emotions and imagination take you there. Take a deep breath and really feel yourself there as vividly as possible. You may close your eyes if you like.

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3. O/Obstacle

 

When you are ready, focus on the second 'O' in WOOP: the obstacle—going beyond any external obstacle to something internal. What inside of you is really holding you back? Search deep within yourself.

 

This obstacle could be a behavior, a belief about yourself, an emotion, or a habit. Be honest with yourself. The obstacle might be something you've been trying to hide, perhaps an old pattern from childhood, a feeling of being "less than," a tendency to feel like a victim, a habit of reaching for distractions whenever you feel anxious, a fear of failure or a fear of speaking up to affirm your own needs. Take a deep breath and really tune in to this inner obstacle. What is it and what feelings do you experience?

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4. P/Plan

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Then move on to the 'P' in WOOP, your plan to overcome the obstacle. First think of an action you can take or a thought you can tell yourself. Then make an if-then plan: if [the obstacle] occurs, then I will [take my chosen action].

 

Some examples:

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• If your obstacle is feeling inferior, then think of a past success and tell yourself, "I CAN do this."

• If your obstacle is feeling too tired to work on the dissertation, then do something to energize yourself—take a stretch break, get up and walk around, or get yourself a cup of coffee.

• If your obstacle is getting distracted by phone calls or text messages when you're working on the dissertation, then let the calls go to voice mail, or turn off the phone.

• If your obstacle is checking your email when you're working, then tell yourself you'll check it after you finish your dissertation work for the day.

 

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Build in "If-Then" Plans

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Now it's your turn. Think of an if-then plan that connects your own inner obstacle with your chosen action.

 

Using WOOP is more effective than relying on willpower alone. According to Dr. Oettingen, WOOP sets up an automatic "nonconscious" reaction to move us toward our goals.

 

Try using WOOP each morning to get focused as you begin your day:

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• First identify the 'W,' your wish, the portion of the dissertation work you wish to accomplish that day—from reading a certain number of articles for the literature review to drafting a section of the dissertation.

• Next visualize the 'O,' the outcome—how you'll feel when you accomplish this.

• Then think of an 'O,' an internal obstacle that could block your progress.

• Finally, come up with a 'P,' an action plan to overcome the obstacle, putting it into an if-then statement.

 

You can even download a free smartphone app to take you through these four steps at www.woopmylife.org.

 

Using WOOP on a regular basis can keep you more motivated to move forward. You'll feel more focused and energized, developing the powerful momentum you need to finish your dissertation.

 

 

Recommended Resources

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Oettingen, Gabrielle. Rethinking Positive Thinking: Inside the New Science of Motivation.

 

Ben Dean interview with Gabrielle Oettingen, including additional resources:

 

http://www.mentorcoach.com/positive-psychology-coaching/interviews/interview-gabriele-oettingen-phd/

 

WOOP My Life. An engaging three-minute video to get you WOOPing your life can be found at http://woopmylife.org/. For the android or iPhone app, go to http://woopmylife.org/app/