A goal-setting strategy unlike any you’ve heard of before
What if I told you that “positive thinking” isn’t all it’s cracked up to be?
Well it turns out that once you think positively, your brain believes the goal is already achieved, and it zaps your energy to accomplish that goal.
NYU and University of Hamburg professor, Gabriele Oettingen, is the author of Rethinking Positive Thinking. After 20 years of research, she has developed a totally different framework that actually helps people achieve their goals.
This framework is being taught in schools, where it improves effort, homework completion, attendance, and GPA. Outside of school, this framework reduces stress, increases engagement, improves time management, and promotes physical fitness.
Ah-ha! Now we’re talking.
The framework is called WOOP, which stands for Wish – Outcome – Obstacle – Plan.
Wish
Start by stating something you’d like. It should be specific, something you can do within a time frame, and challenging but feasible.
Outcome
The outcome of this wish should be fulfilling and motivating. Reduce it to the most important thing you’ll get from it, and clearly visualize it.
Obstacle
This is an inner obstacle, not something outside, over which you may not have control. Again, reduce it to the most important aspect you can imagine.
Plan
State this as “when… then…” It must be an action you can see, not an internal decision. You must also possess any skills or resources you need to take action on the plan.
Example
W – I want to maintain my current weight through the holidays.
O – I will feel healthy and fit; I will also be proud of myself
O – I will be tempted to eat too many unhealthy foods, and not spend time exercising
P – When I want to eat second helpings, then I will clear my plate from the table. When my alarm comes on in the morning, then I will immediately put my feet on the floor (which will make it easier to get up and get going!).
The WOOP framework is specific, so if you’re going to use it, be sure to follow through exactly. The sequence, language, imagery, and state of mind created by the process are all critical to the success of the method.
It’s different from other goal-setting strategies because it uses something called “mental contrasting”. This is when you contrast your wishes with potential obstacles. Plus, the visualizing process helps you vividly experience the desired future, in contrast with the obstacles. That way, when an obstacle comes up, you’ve already anticipated it, and know how to manage it.
I’d love to have a chance to speak with you about your goals, and maybe even walk through the WOOP process with you. Please contact me here and I look forward to speaking with you!
“I kick myself for not starting sooner”
I lost 30+ pounds, 8% body fat, 6 sizes, knee pain, foot pain, acid reflux and heart palpitations.
I gained strength, balance, energy, quality of life, friendships, confidence, pride, and compliments.
That’s just six months! What’s more, this place is truly a joy. The camaraderie is wonderful. The trainers are the finest I have ever worked with – not only skilled and knowledgeable, but also professional and personable.
I kick myself for not starting sooner. Don’t put it off.
– Constance L., Beverly MA
“Huge difference!”
Friendly, professional atmosphere with personalized attention. Working with Dave regarding my overall health, exercise and diet has made a huge difference! I walked in frustrated because what I was doing was not producing results. Dave has given me really great one-on-one advice, especially about my diet which has made all the difference
I’ve lost 15 lbs. over 6 months. Before coming to Spectrum, I had been trying to lose weight for 3 years with little-to-no lasting results. The changes I am making are going to become my new lifestyle.
Definitely worth the time and money. I see Dave once a month and he keeps me on track. I think the “accountability” of checking in is what I need, along with our discussions about how the month has been going. He points out a lot of little things or suggests strategies to overcome whatever is happening that’s keeping me from staying on track. I would definitely recommend Spectrum to anyone who is serious about weight-loss and getting into shape.
-Diane Ventre, Beverly MA
“I feel amazing, my energy is up, I have no aches”
I love the small group setting of the classes. The group I exercise with in the morning is awesome and very entertaining. Our instructor Andrew Rainville is extremely knowledgeable and has an exceptional personality. He keeps us on track with our fitness and engaged in the program.
I never do anything for myself, I work 60 plus hours a week, volunteer on average of 4 hours a week, take care of family, take care of home, and take care of animals. I woke up in my mid-forties weighing more than I did when I delivered my 17 years old son and being on the verge of overweight achy mess with limited energy. I feel amazing, my energy is up, I have no aches, and I am down 15 pounds already.
DO IT!!! You will not regret it and it will be the best thing you can do for yourself.
– Judy Field, Ipswich MA
“We can’t say enough good things about Spectrum!”
I began working with the other half of the Spectrum family, Orthopedics Plus, after I herniated a disc in my lower back. I could barely walk, but after two rounds of physical therapy over the course of a year and a half with Mike, I finally felt like I was getting my life back. I asked Mike about moving over to Spectrum, because I had seen the success of other people working with the trainers there as I was going through physical therapy. I asked my husband to join me so we could encourage each other and spend time together during training sessions. We can’t say enough good things about Spectrum. We’ve met such wonderful people; everyone who is there is positive and encouraging, and that’s not just the staff! We look forward to seeing Andrew every week, who pushes us each session to work hard, but have fun doing it. We’ve both lost weight and gotten much stronger, which comes in helpful with our day-to-day activities and hobbies. We would encourage anyone who is thinking about starting a fitness program to work with Spectrum. Their whole-body approach, from the strength training, to cardio, to nutrition, makes it easy to make permanent lifestyle changes that will make you feel better, and feel better about yourself. I say every day that I wouldn’t be able to live my life the way I want if it wasn’t for the folks at Spectrum, and I really mean it.
-Kathleen H. & Dave M., Beverly MA