WOOP

WOOP is a science‑backed method to turn desires into plans and stands for Wish, Outcome, Obstacle, Plan. You define what you want, imagine the best realistic outcome, surface the most likely internal obstacle and create an if‑then plan to address it.

Example: Wish—finish a draft today. Outcome—feels clear and relieving. Obstacle—urge to check messages when stuck. Plan—If I feel the urge, then I write one more sentence and take a 30‑second breath.

WOOP links motivation (desired future) with implementation (specific response to friction), improving follow-through without long prep. It pairs well with time boxing and single‑tasking. By anticipating friction, you maintain momentum when motivation dips.