Goal Setting WOOP
October 01, 2014
Goal setting - Part Two
Goal setting is integral to rehabilitation and recovery. Previously on the blog Katherine discussed the importance of goal setting and the concept of SMART goals. What happens when you are having difficulty reaching your goals though? How can you turn your wishes into realistic goals and plans, and eventually achievement?
When pursuing a goal most people benefit from planning how they will implement their goal. There is also evidence that planning how to overcome potential obstacles that may get in the way of you reaching your goal is beneficial.
Gabriele Oettingen is a Professor of Psychology at New York University and the University of Hamburg. She has more than twenty years of research in the science of human motivation to prove why the conventional wisdom often falls short. Oettingen has found that the obstacles that we think prevent us from reaching our goals can actually lead to their achievement.
Oettingen found that while optimism and positivity can help reduce suffering and assist us through challenging times, dreaming about the future can make people more frustrated and unhappy and less likely to achieve their goals. Based on her ground breaking research and large scientific studies, Oettingen introduced a new way to look at goal setting called “mental contrasting.” It combines focusing on our dreams whilst visualizing the potential obstacles that stand in our way. By experiencing both our dreams in our minds and facing the reality of potential obstacles we can address our fears, make concrete plans, and increase our energy to take action.
In her book, Rethinking Positive Thinking, Oettingen applies “mental contrasting” to three key areas of personal change - improving health, nurturing personal and professional relationships, and increasing performance at work. She introduces readers to the key phases of mental contrasting using a four-step process called WOOP. Cool name don’t you think?
Wish – what is your most important wish, goal or concern?
Outcome – what would be the best outcome? How would fulfilling your wish make you feel?
Obstacle – what is the main obstacle or challenge that stands in your way of achieving your goal?
Plan – what can you do to overcome the obstacle/s? Name at least one action you can take.
For example:
Wish – Return to work.
Outcome – Increased feelings of independence and productivity, greater financial freedom.
Obstacle – Driving restrictions after stroke and an unsupportive employer.
Plan – Speak to Doctor about process for returning to driving, arrange driving assessment, speak to employer and rehab team about returning to work. Set up a return to work plan.
Through using WOOP people in Oettingen’s studies were significantly more motivated to quit smoking, lose weight, improve their grades at school, have more fulfilling relationships, and negotiate better in business situations. You can read more about WOOP here. www.woopmylife.org
There is even a nifty free app available you can add your goals into, listing the desired outcome, potential obstacles and a plan of how you are going to achieve your goal. I am even using it myself!
Have you been using an app you find useful for staying on track with your goals?
Please let us know by calling Ph 1800 787 653.
Written by Simone Russell – StrokeLine team (Occupational Therapist)
Goal setting is integral to rehabilitation and recovery. Previously on the blog Katherine discussed the importance of goal setting and the concept of SMART goals. What happens when you are having difficulty reaching your goals though? How can you turn your wishes into realistic goals and plans, and eventually achievement?
When pursuing a goal most people benefit from planning how they will implement their goal. There is also evidence that planning how to overcome potential obstacles that may get in the way of you reaching your goal is beneficial.
Gabriele Oettingen is a Professor of Psychology at New York University and the University of Hamburg. She has more than twenty years of research in the science of human motivation to prove why the conventional wisdom often falls short. Oettingen has found that the obstacles that we think prevent us from reaching our goals can actually lead to their achievement.
Oettingen found that while optimism and positivity can help reduce suffering and assist us through challenging times, dreaming about the future can make people more frustrated and unhappy and less likely to achieve their goals. Based on her ground breaking research and large scientific studies, Oettingen introduced a new way to look at goal setting called “mental contrasting.” It combines focusing on our dreams whilst visualizing the potential obstacles that stand in our way. By experiencing both our dreams in our minds and facing the reality of potential obstacles we can address our fears, make concrete plans, and increase our energy to take action.
In her book, Rethinking Positive Thinking, Oettingen applies “mental contrasting” to three key areas of personal change - improving health, nurturing personal and professional relationships, and increasing performance at work. She introduces readers to the key phases of mental contrasting using a four-step process called WOOP. Cool name don’t you think?
Wish – what is your most important wish, goal or concern?
Outcome – what would be the best outcome? How would fulfilling your wish make you feel?
Obstacle – what is the main obstacle or challenge that stands in your way of achieving your goal?
Plan – what can you do to overcome the obstacle/s? Name at least one action you can take.
For example:
Wish – Return to work.
Outcome – Increased feelings of independence and productivity, greater financial freedom.
Obstacle – Driving restrictions after stroke and an unsupportive employer.
Plan – Speak to Doctor about process for returning to driving, arrange driving assessment, speak to employer and rehab team about returning to work. Set up a return to work plan.
Through using WOOP people in Oettingen’s studies were significantly more motivated to quit smoking, lose weight, improve their grades at school, have more fulfilling relationships, and negotiate better in business situations. You can read more about WOOP here. www.woopmylife.org
There is even a nifty free app available you can add your goals into, listing the desired outcome, potential obstacles and a plan of how you are going to achieve your goal. I am even using it myself!
Have you been using an app you find useful for staying on track with your goals?
Please let us know by calling Ph 1800 787 653.
Written by Simone Russell – StrokeLine team (Occupational Therapist)