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WOOP Implementation Intentions

Four steps: Wish, Outcome, Obstacle, Plan — turn intention into behavior.

20 min Beginner

Goal

Move past positive thinking that drains action energy, to implementation intentions that anticipate obstacles and pre-program a response.

Steps

1

W — Wish: one important wish this week (one place).

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Expected Outcome

Immediate

You have a specific if-then plan for your top recurring obstacle.

Evidence base

School: Mental Contrasting + Implementation Intentions

Founders: Gabriele Oettingen · Peter Gollwitzer (2014)

Oettingen (NYU) merged mental contrasting with Gollwitzer's implementation intentions — documented in 20+ RCTs.

Frequently asked questions

How long does "WOOP Implementation Intentions" take?

This exercise takes about 20 minutes, practiced solo in a Written reflection format.

When will I notice the effect of "WOOP Implementation Intentions"?

You have a specific if-then plan for your top recurring obstacle. In the short term: In 3 weeks, intention-achievement rate rises ~40% (Oettingen 2014).

Is "WOOP Implementation Intentions" evidence-based?

Yes — it draws on Mental Contrasting + Implementation Intentions (Gabriele Oettingen, Peter Gollwitzer (2014)). Oettingen (NYU) merged mental contrasting with Gollwitzer's implementation intentions — documented in 20+ RCTs.

Is "WOOP Implementation Intentions" suitable for beginners?

Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.

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