WOOP is a short self-awareness process that can provide a structure for you to set small and large goals. Below are the "basics" of the WOOP process.
W – WISH
Ask yourself, what is the most important wish I’d like to realize and fulfill? Could be today, tomorrow, 10 years – take something that is near and dear, challenging but feasible. Formulate in three to four words.
Ex: I wish I could exercise 3 times a week. (NOTE: It's often easier to ADD a healthy habit than try to stop one - so think about starting something new!)
O – OUTCOME
What could be the BEST possible outcome? I’m talking your perfect world. It could be an emotion, outcome, anything. Now imagine experiencing it. Seriously, let your mind wander.
Ex: If I exercised 3x a week I would feel proud and may be more thoughtful of my food choices and I may lose some weight. I also may have more energy.
O – OBSTACLE
Switchin’ gears on you – what stops you from fulfilling that dream, experiencing that wish? What’s in you that’s holding you back? In less than four words write down this inner main obstacle.
Ex: I have so many other commitments that I find it hard to make time for myself
P – PLAN
What can you do to overcome that obstacle? What action can you take?
Think about that behavior you’ll take, and just as you did before formulate a plan in three to four words.
Ex: I will say no to one commitment 3x a week (remember self-care is not selfish) to use that time to exercise.
Here is a cool website with a lot more WOOP information! https://woopmylife.org/en/home