How to Create Goals so that you Achieve Greater Success

If you have ever struggled with keeping or achieving a goal that you really wanted to reach – you need to WOOP it!  J

WOOP is a goal setting process created by Dr. Gabriele Oettingen and it is AWESOME!

WOOP stands for:

W = Wish or Goal

When you choose a goal, studies show that if it meets or aligns with these 6 factors you have a much greater chance of success:

• Time frame – choose one that is reachable and challenging
• Control – It is okay to have a goal that doesn’t put the ability to reach it in your full control (think learning to meditate, lower stress, eat healthy, move more etc.) but consider reframing it so that you so have control.  A promotion at work involves things outside your control. And how can you create a series of goals around preparing yourself to be an attractive promotional candidate?
• Approach Goal – science shows that we achieve more and enjoy the process more if our goals are towards something (i.e. approach) rather than moving away or avoiding something.  Eating healthy vs. not eating sugar.
• Conflict – ask yourself if your goal conflicts with any values you have or another goal you want to achieve.  If there is a conflict, reframe your goal.
• Intrinsic goals vs. Extrinsic goals – Scientists also have shown in studies that the pursuit of intrinsic goals (things within us) as opposed to extrinsic goals (bigger house, better car, more money) create more happiness.  It isn’t “bad” to have an extrinsic goal and you might ponder how to rephrase it into an intrinsic goal.
• Stretch goals – Your goal should challenge you so that it takes effort to achieve but not so much that it causes overwhelm or procrastination!

O = Opportunity  How will the achievement of this goal or wish make you feel?

O = Obstacles 

List out the obstacles that come to mind as you think about moving towards this goal.  Take your time and list as many as you can.  You will undoubtedly see a theme!

P = Plan 

Using an If/Then plan attack each obstacle!  For example – When I am playing CandyLand with my son and I find my mind is wandering (!) and the chocolate is calling my name THEN I will (be creative here)!

I can remind myself of my goal to eat intentionally.  I can think about the jeans I want to fit into. Ok – you get the idea!  Be as creative here as possible! 

Finally – have fun with the process!  Write your goals down and review them at least weekly if not daily.  Studies show that the act of writing your goals down and reviewing them create much greater chance for success.

I love the goal process and I hope you WOOP your goals and love it too!