WOOP Worksheet
Wish · Outcome · Obstacle · Plan
A research-backed alternative to positive thinking. WOOP goal setting works because it makes you name the obstacle in advance and write the if-then plan that beats it.
On the sheet
- One prompt for each WOOP step, in the order that makes it work
- A dedicated if-then line for your implementation intention
- A “when and where” cue so the plan actually fires
- US Letter + A4, print-ready
Three steps
- Wish, then Outcome
Name one meaningful wish, then vividly picture the best result — how it feels when you get there. This is the fuel.
- Find the real Obstacle
Look inward. What in you gets in the way — the habit, the excuse, the 9pm scroll? Name it honestly.
- Write the Plan as if-then
“If [obstacle happens], then I will [specific action].” That single sentence is the whole method’s payload.
the thing you actually want
the best result, felt in detail
the inner thing that stops you
if X happens, then I will Y
“If it’s 9pm and I reach for my phone, then I’ll set a timer and write one sentence instead.”
Want the science behind why this beats positive thinking? Read the WOOP method & mental contrasting →
Quick answers
What format is the download?
Can I fill it in digitally?
How is this different from a SMART goal?
This worksheet is 1 of 20+ tools inside the guide.