Detailed practice guide · about 2 minutes
WOOP: wish, outcome, obstacle, plan
WOOP connects a meaningful, achievable wish with the best outcome, an inner obstacle, and a specific “if–then” plan.
Wish — one meaningful wish
Start with a time horizon: today, the coming week, or another clear period. Then choose one wish that truly matters, requires some effort, and remains achievable. The wording should concern your action: not “may my colleague support me,” but “clearly explain to my colleague what support I need.” If the wish is too large, the official WOOP material suggests reducing its scale or finding the nearest part you can influence. Do not try to fit several goals into one. Write briefly: “My wish is …” and leave other important themes for separate rounds of the practice.
Outcome — best meaningful result
Ask: “What would be the best outcome of fulfilling this wish, and why does it matter to me?” This may be an observable result or a feeling connected to it. Name one outcome and briefly imagine it in concrete terms. This step is not for pleasant fantasy separate from action, but for checking your connection to the wish and guiding your next choice. If the image of the outcome feels empty or unfamiliar, return to Wish and clarify the wording. Write: “The best outcome is …” The clearer the meaning, the easier it is to distinguish the main inner obstacle from incidental inconveniences.
Obstacle — inner obstacle
Now ask what within you most often gets in the way of moving toward this wish. WOOP focuses specifically on the inner obstacle: a habitual reaction, belief, emotion, or behavior pattern. An external barrier is real, but for planning it helps to notice your own response to it. For example, not only “a lot of messages arrive,” but “I immediately open every notification and lose track of my chosen task.” Choose one main obstacle and imagine where and when it is most likely to arise. If it seems insurmountable, reduce it to the nearest manageable episode or reconsider the wish itself.
Plan — a specific “if, then”
Choose one short action or useful thought you can use when the obstacle appears. Then connect them: “If [obstacle], then I [action].” For example: “If I reach for a notification while working, then I’ll write down who needs a reply and return to it after the timer.” The official practice suggests making the response specific, brief, and doable, and choosing one plan for one WOOP. Check whether the condition is recognizable and whether you can begin the action right away. Rewrite the result in full: Wish, Outcome, Obstacle, Plan—in that order, without adding a general promise to be more disciplined.
Optional illustration
See the key ideas as a sketch
OpenAI will create a new vertical sketchnote each time: changing the composition, metaphor, perspective, and set of visual elements to fit the material’s meaning. Only the hand-drawn style will remain the same. Generation will begin only after you tap.
OpenAI will receive only this card’s format, title, thesis, three key ideas, four sections, and summary. The journal, context, and explanation of the personal choice are not sent. After successful generation, the card and latest sketch are automatically saved to your Human OS account’s “Favorites” until you delete the card or all account data; the provider’s standard security logs may apply separately.