Thinking tool

WOOP thinking tool comes from the book "WOOP Thinking Psychology".

WOOP is the first letter of four English words, which are Wish, Outcome, o (stubbornness) and Plan.

How to use the four steps of WOOP thinking to make an effective action plan?

The first step is to determine your own wishes. Find a wish that you want to realize most. You can ask yourself, "What is my deepest wish?" If there are several at the same time, write down the one that is most important to you.

The second step is to determine the result. Ask yourself in this way, "If this wish comes true, what is the best result?" -think about the harvest after the wish is realized. Write down these results and give this result a score, 0~ 10, 0 is dissatisfied, 10 is particularly satisfied, and the desire above 8 is the desire that can stimulate our inner motivation. If it is less than 8, this desire may need to be adjusted, or you can come up with a better result and make this score greater than 8.

The third step is to find out the obstacles. Ask yourself in this way, "What is stopping us from realizing our wishes?" What is the biggest obstacle and what is the most essential obstacle? "Write them down. What do you mean by essence? Is to find obstacles and ask why? For example, if you find that the obstacle to getting up early is that you are too sleepy to get up in the morning, and ask why, you will find that the essential obstacle may be sleeping too late. We should regard staying up late as a real obstacle. It is suggested to write only 1~2 obstacles. If you find that there are too many obstacles or this obstacle is too big for your current conditions, you may need to lower your wishes or extend the time limit for realizing them.

The fourth step is to make a risk prevention plan with "if, then". Ask yourself "What can I do to overcome or avoid this obstacle?" Find the most effective way and make a plan of "If there is an obstacle, I will take XX action to overcome it". Write it down and remember the plan.

Give me a chestnut.

Gao Jiawen used to be lazy when he came home from work, and it was useless to try many methods. After learning WOOP thinking, he did this:

The first step is to determine your own wishes. Li Bei asked himself, "What is my deepest wish?" . His wish is to go to the gym every Monday, Wednesday and Friday after work 1 hour.

The second step is to determine the result. Arvin asked himself, "If this wish comes true, what is the best result?" The best result is good health, energy and shape. He gave the satisfaction of these results a score of 10.

The third step is to find out the obstacles. Li Bei asked himself, "What has prevented us from realizing our wishes? What is the biggest obstacle and what is the most essential obstacle? " His biggest obstacle is "I feel very tired when I go home, and I don't want to move on the sofa".

The fourth step is to make a risk prevention plan with "if, then". Li Bei asked himself, "What should I do to overcome or avoid this obstacle?" His plan is "if I get home at half past six and get tired, then I won't sit down and rest, put on my equipment and go straight to the gym." .

WOOP thinking tool is very effective, because it can let us know the real obstacles to realize our wishes. Many times, we simply don't know what the obstacles are, which is the fundamental reason that prevents us from changing ourselves. Find obstacles and make feasible plans for them, and new habits can be established.

Come on! Set a small goal first and act together!