WOOP (Scientific Strategy)
WOOP (Scientific Strategy) is a problem-solving strategy and motivational tool that leads to selective behavior modification. Also known under its scientific name Mental contrasting with Implementation intentions (MCII), WOOP is a combination of two self-regulatory strategies: Mental contrasting (MC), introduced by psychologist Gabriele Oettingen, and Implementation Intentions (II), introduced by psychologist Peter M. Gollwitzer.
WOOP
WOOP (an acronym for Wish, Outcome, Obstacle, Plan) is a scientific strategy that people can use to identify and fulfill their wishes and change their habits. It is a combination of two self-regulatory strategies: Mental contrasting (MC) by psychologist Gabriele Oettingen and Implementation Intentions (II) by psychologist Peter M. Gollwitzer. Mental contrasting contributes the “WOO” part (Wish, Outcome, Obstacle) in WOOP, whereas Implementation Intentions contribute the “P” part (Plan).
The WOOP strategy contains four steps: Wish, Outcome, Obstacle, and Plan. The first step is to name an important but feasible wish that one would like to fulfill. The second step is to identify and imagine the positive future outcome of fulfilling this wish. The third step is to identify and imagine the most critical personal obstacle that stands in the way of wish fulfillment. The fourth step is to specify an effective behavior to overcome the obstacle, and to then form an if-then plan: If…obstacle occurs, then I will…perform an effective action to overcome the obstacle. In this way, one can form a plan to overcome or circumvent the obstacle when it occurs on the way to fulfilling the wish. WOOP is time- and cost-effective to teach and can be applied to wishes or concerns from any life domain (interpersonal, academic, professional, health). It can be used for wishes that are small or large, short term or long term.
Theoretical background
Mental Contrasting
Mental Contrasting (MC) is a self-regulatory strategy to change cognition, emotion, and behavior. It was introduced by psychologist Gabriele Oettingen (New York University, University of Hamburg) in 1997. It enables people to discriminate between feasible and unfeasible wishes and concerns. This, in turn, strengthens wish fulfillment and goal pursuit when expectations of success are high, and weakens it when expectations of success are low, thus allowing people to adjust their aspirations or pursue alternative more promising goals. In mental contrasting, you first positively fantasize about a wished for future and then mentally elaborate the current reality that stands in the way of realizing that future. By imagining the future and then imagining the critical obstacles of reality, people understand that in order to realize the wished for future, one has to act on the current reality.
Implementation Intentions
An Implementation Intention (II) is a self-regulatory strategy in the form of an if-then plan. The concept was introduced in 1993 by psychologist Peter M. Gollwitzer (New York University, University of Konstanz). Implementation Intentions lead to better goal attainment, as well as help in habit and behavior modification. They are subordinate to goal intentions as they specify the when, where and how parts of goal-directed behavior.
Mental Contrasting with Implementation Intentions
Even though Mental Contrasting strengthens the association between reality and instrumental action and facilitates subsequent behavior change, people may stumble on the way to reaching the wished for future. To prevent that, psychologists Gabriele Oettingen and Peter M. Gollwitzer combined Mental Contrasting with Implementation Intentions (MCII), reasoning that the effects of mental contrasting on behavior should be even stronger when people explicitly form Implementation Intentions as well. In turn, implementation intention effects hinge on high goal commitment, identification of the critical obstacle or opportunity, and specification of the goal-directed behavior. All three factors are facilitated by mental contrasting. Evidence for the corroborative effects of mental contrasting and implementation intentions can be found in various research studies.
Application
WOOP has been applied across life domains. For example: WOOP reduced insecurity-based behaviors and increased commitment in romantic relationships. It led to more integrative solutions and fairer behavior in bargaining games. WOOP improved attendance and course grades of school children from disadvantaged backgrounds. It improved homework of children at risk for ADHD and increased high school students’ effort to prepare for standardized tests by 60%. WOOP doubled regular physical exercise of healthy participants over a time period of four months and increased fruit and vegetable intake by 30% over the period of two years. It helped patients with chronic pain become more physically active during rehabilitation three months later.
See also
- Gabriele Oettingen
- Peter M. Gollwitzer
Further reading
Oettingen, G. (2014). Rethinking positive thinking: Inside the new science of motivation. New York: Penguin Random House.