Day 32 of 90 · Audit → Momentum
Plan for the obstacle (WOOP)
“Wish: walk daily. Obstacle: rain. Plan: if it rains, I do 10 minutes of stairs.” — Kai
Today's action · 10 min
Write four short lines: your Wish, the best Outcome, the main Obstacle inside you or your day, and a Plan in the form "If [obstacle], then I will..."
Why it works
WOOP stands for Wish, Outcome, Obstacle, Plan. A meta-analysis by Wang and colleagues found a small-to-medium positive effect of this method on reaching goals, possibly smaller once publication bias is accounted for. In one trial, women using it were about twice as active as those given information alone.
Source: A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment (Wang, Wang & Gai, 2021)
Educational content, not medical advice. If you are struggling, contact a qualified professional (Lifeline 13 11 14 in Australia, 988 in the US).