WOOP LISTS Method
WISH: What is your dearest wish? What dreams do you have for the future? What do you want to be or do? Imagine your dream coming true. How wonderful it would be. How fulfilling.
Try it yourself right now: Set a timer for five minutes, and identify an important wish you have which has been recently on your mind. Imagine having fulfilled the wish, finally having settled your concern. Experience the fulfillment. Let the flow of images wash over you. Write your positive thoughts and images down. When five minutes are up, how do you feel?
Let’s take a few moments to try an exercise we haven’t done yet. Pick a quiet spot and get comfortable. Take out a sheet of paper and a pen. Now answer this question: What is your most important wish for the next week involving your relationships with others or your work life?
Whatever it is, write it down in three to four key words.
Now think about what it might be like to have everything work out. What would be the most positive outcome?
Whatever your wish or concern, how would its realization make you feel? Would you feel proud? Satisfied? Joyful? Excited? Identify the best outcome and jot it down in a few key words. Now close your eyes and imagine the outcome as vividly as you can, writing down your thoughts as they occur to you. Give your images and thoughts free rein. Really let your mind go.
Of course, life doesn’t always work out as we might like. So what prevents you from making your wish a reality? What is it in you that stands in the way? What is it in you that holds you back from fulfilling your wish? Is it the resentment you feel at knowing that your spouse keeps in touch with his college friends and you don’t? Is it a fear you have about asserting yourself, especially when dealing with people in positions of power? Is it your tendency when speaking in public to recall all those times during your childhood when your older brother told you, “Nobody cares what you have to say”?
Think twice: Did you focus on your real obstacle? Is there another issue that feels even more critical? Dig as deep as you can and identify the critical hurdle in your path. Keep it in your mind’s eye. Then imagine encountering this obstacle. Again give your fantasies free rein. Imagine the relevant events and scenarios as vividly as you can. Keep in mind that there is no single, objectively valid, “correct” obstacle. You’re simply looking for the obstacle in you that feels the most pertinent in the moment, and that gets you past any and all excuses you might make for yourself. When you hit on it, you’ll know, because you’ll experience a sense of insight or energized calmness, maybe even an epiphany.
It was difficult to focus my work on fantasies knowing that they made individuals continue to struggle, so I wondered if there was anything I could do to the process of dreaming to turn things around and make dreams more helpful for achieving wishes. In particular, since positive fantasies tended to relax people, was there a way that I could use dreaming to wake them up, get them into gear, and motivate them to succeed? I reasoned that the best way to get people up and moving was to ask them to dream and then to confront them right away with the realities that stood in the way of their dreams. I called this confrontation “mental contrasting.” If I could ground fantasies in reality through mental contrasting, I might be able to circumvent the calming effects of dreaming and mobilize dreams as a tool for prompting directed action.
Mental contrasting intensified the effect that positive expectations about the future would ordinarily have. Just fantasizing or dwelling on the obstacles—or participating in an absorbing task that precluded any fantasizing or dwelling—failed to fire the women up to act.
40DO QNQS TEMPLATE – (BLANK)
NOTE – What does it say?
What gets your attention?
What human needs or problems are addressed?
What questions do you have?
What solution or hope does it offer?
What does it say that we need to obey?
What would a camera see if this happened?
Who needs to hear this?
What are the actual steps that I would take?
SOURCE – Footnotes:
All Scripture quotations are from the Revised Standard Version of the Bible, copyright © 1946, 1952, and 1971 National Council of the Churches of Christ in the United States of America. Used by permission. All rights reserved.
Please review the page How and Why We Use Quotes.
Key: Woop# Last Revision: 11/05/2020