WOOP: Turn Intention into Change

The evidence-based framework I use with every client.

By: Matt Plutko, Wellness Director & Co-Founder

Every January, millions of people set goals with good intentions.

But somewhere between week two and week six, momentum fades.
Not because people don’t care… but because motivation alone was never meant to carry a transformation.

Real change requires structure — and one of the simplest, most effective tools is something called WOOP.

We use it with every client we work with because it works for real life, not ideal conditions.

WOOP stands for:

Wish
Outcome
Obstacle
Plan

Four steps.
Ten minutes.
A drastically higher chance of follow-through.

Let’s break it down.

1. W — Wish

This is the specific goal you want to achieve.

Not vague.
Not broad.
Something clear and meaningful.

Examples:
“I want to lose 10 pounds.”
“I want to feel more in control of my eating.”
“I want to improve my energy and mood.”

Pick one wish, not five.

2. O — Outcome

Visualize the best realistic result of achieving this goal.

What changes?
What improves?
How do you feel?

Make it tangible.

Examples:
“I wake up feeling lighter and more confident.”
“My clothes fit comfortably again.”
“I trust myself around food.”
“I feel more capable in my day-to-day life.”

This part matters — your brain needs a picture to move toward.

3. O — Obstacle

Here’s where WOOP becomes different.

Instead of pretending obstacles won’t happen… you name them.

The internal obstacles are the most important:
“I get overwhelmed in the evenings.”
“I snack when I’m stressed.”
“I lose motivation when progress slows.”
“I skip meals, then overeat later.”

These are not failures.
They’re predictable friction points.

WOOP brings them into the light.

 4. P — Plan

This is your “If → Then” plan.

If obstacle happens → then I will ___.

It creates a reflex you can actually use.

Examples:
“If I feel like snacking at night, then I’ll make tea and give myself 10 minutes.”
“If I’m stressed, then I’ll go for a 3-minute walk before I decide anything.”
“If I skip a meal, then I’ll prioritize protein at the next one without guilt.”

No shame.
No perfection.
Just awareness and a plan.

Putting It All Together (Simple Template)

Wish:

Outcome:

Obstacle:

Plan (If → Then):

Fill it out once.
Revisit every couple of weeks.
Watch what happens.

Why WOOP Works

Because it creates mental contrast — the psychology of recognizing both sides of change:

• What you want

• What gets in the way

Most goals focus on only one of those.
WOOP gives you both, which is why it works long after motivation fades.

Transformation is not about intensity.
It’s about awareness, preparation, and small decisions made consistently.

WOOP makes those decisions doable.

And it gives January a real chance to become the start of something meaningful — not just another attempt.