Framework for Wellness: WOOP Goals
PART 2 IN THIS SERIES
We know that strategic approaches greatly improve our wellness journey. Whether aiming to boost physical health, enhance mental wellbeing, or cultivate better habits, having a clear plan makes all the difference in turning intentions into actions that lead to sustainable change.
Consistently central to driving this change is the well-known strategy of goal setting. Goals provide direction, create motivation, and help us measure progress along the way. However, not all goal setting methods are created equal, and goal setting, like our wellness journeys, is not one-size-fits-all. So, to be truly effective with using goals as a strategic approach requires exploring different methods to find the one that best aligns with our unique needs.
Traditionally, the SMART goal framework – Specific, Measurable, Achievable, Relevant, and Time-bound – has been the go-to method for setting goals, and it’s easy to see why. Its strategic, structured approach helps ensure objectives are clearly defined, measured, and tracked, and actionable plans with tangible milestones provide frequent opportunities to feel success. Where SMART can fall short, though, is that goals typically focus on external aspects, such as deadlines and measurable steps. This can result in goals that overlook internal factors that also influence progress, such as emotions, underlying challenges, flexibility, or the personal growth needed to truly achieve lasting change.
Lucky for us, there are numerous goal setting frameworks and alternative approaches for different needs. WOOP (Wish, Outcome, Obstacle, Plan) is one such example, offering an approach to goal setting that contrasts our desired future alongside obstacles that could prevent its realization. With WOOP, we create goals that explore both what we desire with what stands in our way. This provides opportunity to have context to hopes and dreams to enable a realistic plan while also acknowledging setbacks as a natural part of the journey.
As a strategy for building wellness and wellbeing, WOOP can be successful for those of us who need deeper connections with our goals and a framework that accounts for both the emotional and practical challenges along the way. Since WOOP goals link hopes and desires with intrinsic motivations and emotional needs, we are more inclined to stay committed, even when progress is slow. Even more, our goals are more likely to resonate with our core values and aspirations, a connection that can lead us all to more sustainable changes in the end.
Ready to give a WOOP goal a try? Not only is it fun to say – they are fun to create, too! Let’s look at how to effectively use WOOP as a strategic approach for building our wellness goals ...
The first step in WOOP is identifying a Wish. This is an ultimate goal or desire – the thing we most want to achieve on our wellness journey. Unlike SMART goals, which demand specificity, the Wish in WOOP can be broad and open-ended; we can focus on capturing the essence of what we want rather than defining every detail. For instance, a Wish might be to feel more energized and healthier, setting a tone without imposing restrictive parameters. This allows for a more fluid and adaptable approach to the wellness we envision.
Next, we visualize the Outcome of achieving the wish we have identified. This step involves vividly imagining how it will feel and what life will look like once the goal is accomplished. The key here is to focus on the positive emotions and benefits that will come with success – so if the wish is to feel more energized and healthier, the Outcome might be a clear image of waking up refreshed and excited about the day. This positive visualization strengthens motivation by making the desired future feel more real and attainable, which in turn helps bridge the gap between where we might be now and where we want to be over the long term.
The third step in WOOP is to identify Obstacles that could hinder progress. This is where WOOP differs significantly from other goal setting frameworks because rather than glossing over potential challenges, WOOP encourages us to confront them head-on. For example, if the tendency is to overeat when stressed, this is an Obstacle that could prevent the achievement of feeling more energized and healthier. By acknowledging an Obstacle, we are empowered to think strategically about how to overcome it as well as anticipate challenges, develop contingency plans, and approach progress with a growth mindset.
Our final step is to create a Plan to navigate the obstacles that have been identified. This involves formulating "If-Then" statements that prepare us to respond effectively when challenges arise. For instance, "When I feel stressed, I will take a 10-minute walk before reaching for unhealthy snacks" is a plan that can be implemented to address an anticipated obstacle. It is in this step that we Plan to transform potential roadblocks into manageable tasks, ensuring we can stay on track even when things get challenging or out of sorts.
In the pursuit of wellness and wellbeing, WOOP offers a refreshing and effective alternative to approaching goals. WOOP empowers us to both envision our future as well as proactively address the challenges that stand in our way. Whether striving to improve physical health, mental wellbeing, or our quality of life overall, WOOP goals can provide a flexible, introspective, and emotionally intelligent approach to goal setting that can lead to desired lasting and meaningful change.
How might you use WOOP goals on your wellness journey?
