QUOTE: Oettingen’s solution to this problem is a four-part system she developed called WOOP, or Wish, Outcome, Obstacle and Plan. To start, Oettingen advises unplugging from your devices and getting into a calm and unhurried frame of mind.Wish: Think about what you want to happen. It can be a small wish for tomorrow or a big one for the coming year. Think about three or four words to describe it, and place it in the front of your mind.
Outcome: Then ask yourself, what is the best outcome? Imagine and experience that scenario would look like and put that at the front of your mind.
Obstacle: After that, switch gears and ask yourself, what holds me back? What will prevent you from accomplishing it. Imagine those obstacles. This is a way to articulate and then dismantle all potential excuses that could arise, according to Oettingen. Imagine all of those transpiring.
Plan: Finally, one by one, imagine what you would do in the event one of those obstacles was thrown in your path. Alternate the thoughts, if X happens, then I will do Y. [1]