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Woop, There it is!

The New Science of Motivation


Welcome to the 30 Day Healthy & Happy Challenge!

The 30 DAY challenge is designed to develop essential habits that will improve your health and happiness. I'ts rated Beginner - Intermediate. Log in with your email to get the calendar. Pick your Day 1 and start whenever you're ready.


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Today is Day 3 - Listen Here

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So, what do I mean about "WOOP you into shape?" First, lets consider these questions about your goals.

  • What’s your goal?

  • When will you know you’ve arrived?

  • What might get in your way?

  • What are you going to do about that?


These answers are extremely important. Failure to consider them is what puts a lot of well-intentioned people on the ferris wheel of failure. Gabriele Oettingen, PhD author Rethinking Positive Thinking: Inside the New Science of Motivation who came up with the format I just provided. She calls it WOOP, an acronym that stands for Wish, Outcome, Obstacle, Plan. It combines the best of the current methodology psychologists have gathered all summed up in just 4 letters.


So a little on each letter:


Wish - Consider what you’re after; search and isolate the one thing you hope to accomplish.

Outcome -What’s the best thing that could happen? Make it tactile in your mind.

Obstacle - Now switch gears. What is it in you that might prevent you from this outcome?

Plan - What could you do to surmount this obstacle? This is the implementation-intention phase where you make the if-then statement. Rehearse your plan in your mind.


With each step, make your statement brief and clear.

The research for WOOP is pretty remarkable. I’ll talk about it more tomorrow, but for now spend a deliberate uninterrupted 5 minutes of mental effort on these four steps, in order.


See you tomorrow!