Fulfill Your Wish. Just WOOP It.
The Yale course on the Science of Well-Being (in which I'm enrolled) helps quantify what makes us happy—and debunks the myths on what doesn't. One sweet takeaway becomes a science-based mental strategy helping you find and fulfill your wishes called WOOP. (The acronym stands for: Wish. Outcome. Obstacles. Plan.)
WOOP helps you identify what you want to achieve, why, and preempt any obstacles in your way. In this quick article, I'll walk you through the five-minute WOOP process and how it's helped me (and coaching clients) fulfill their wishes and manage distracting habits, too.
Step One: Wish
Before doing a thing, think about what you wish. For instance, I want to create a one-hour uninterrupted window for art today. This summer, I want to launch a podcast series. Or, this week, I want to canoe (at least once) at sunset. Whatever the goal, think about what you want to achieve and when. Small tips:
Reflect somewhere quiet, for at least five minutes.
Avoid any interruptions.
Think small (or big).
Step Two: Outcome
Next, think about how you want to feel as a result of this wish. Really visualize it. For instance, the uninterrupted art time brings me blissful creative problem solving time and mental/spiritual rest. Canoeing brings me peace and calm. By fulfilling either wish, I honor core values including: creativity, nature, self-care, aesthetics/beauty, and rest. Honoring those values makes me more patient, mindful, more present. Reflect on when you've met this wish in the past (remember where and when). Recall the feeling(s) that resulted. Now, you're ready for step three.
Step Three: Obstacles
In step three, anticipate any obstacles preventing you from honoring your wish. I can anticipate endless tasking at home. At work, I can preempt endless tasks to build my business, reach, and market. To truly create that one-hour art time, I must preempt what prevents me getting there. Once you cite (mentally or in writing) the specific barriers you anticipate, you're ready for the last phase.
Step Four: Plan
Finally, plan for any obstacles. For the domestic component, I know I can delegate clean up and simplify meals (but often resist). I can avoid (or reduce) mindless tech time. Additionally, I can create helpful reminders, post-its or otherwise, with prompts. E.G. Art = medicine. Or, Canoeing = joy. To avoid work becoming a deterrent, I can stagger goals across a week (or month) vs. try doing everything in one day.
Planning might also mean preempting an obstructive thought pattern. For instance, my quest for neatness succumbs to my accomplice saboteur (the Stickler) who takes perfection and order to unreasonable standards. My planning might include engaging in my Sage power to say: "Good enough. Stop cleaning. Start painting/Get to the lake."
This WOOP technique's quick and effective. I used WOOP on a recent Saturday to honor a three-hour art splurge—which felt delightful—and only because I correctly anticipated what might distract or prevent me from getting there. To learn more about WOOP and how it impacts lives, go to WOOP your life.
