WOOP Your Health Resolutions into Shape
So, you’ve set a New Year’s resolution around a health goal. This is an important first step to reaching whatever it is you want to achieve. But, I hate to break it to you, if you just write down that goal and then sit on the couch scrolling through social media all day, you are not achieving it. Also, any goal worth achieving is going to come with some hardships and obstacles along the way. If you are not ready for these you may get easily discouraged and give up on your pursuit to that goal.
To help you push through and weather those obstacles and hardships you are going to need to WOOP that goal into shape.
WOOP is a process developed by Gabriele of Oettingen, a professor of psychology at New York University and the University of Hamburg.
Here are the components to it…
W = Wish – This is essentially that goal that you set. This is a basic description of what you want to achieve.
O – Outcome – In this part of WOOP you set a more detailed and vivid vision of what success will look like when that wish has been achieved. What will you see, feel, hear and touch? Most importantly, what emotions will you experience when that goal has been accomplished?
O – Obstacle – Now start to think through what you are going to need to do to achieve that goal. As you are working toward it, what are the obstacles that are going to get in your way?
P – Plan – You’ve identified the likely hardships and obstacles on the path to success. So, put a plan in place with specific steps you will take when those obstacles rear their ugly heads to overcome them.
Here is an example of a WOOP for someone who wants run their first 5K.…
Wish – Complete a 5K that is taking place in 6 weeks.
Outcome – I close my eyes and imagine myself running through the streets during that race. I am feeling comfortable and confident. I feel each and every footfall touching the pavement as I pass by other runners. As the race continues, I pick up speed and feel strong. I can see the finish line now and hear the cheers of my friends and family who have come to watch me. I begin to sprint and cross the finish line with a deep feeling of joy and accomplishment.
Obstacle – Whenever my alarm goes off I still feel tired and typically just hit the snooze button, rollover and go back to sleep instead of doing my morning workout.
Plan – I will place my alarm across the room so I have to get out of bed to turn it off. I will also place my workout clothes and sneakers on top of my alarm each night before I go to bed.
For more details on this process check out Gabriele’s book, Rethinking Positive Thinking: Inside the New Science of Motivation and the website, woopmylife.org.
Pass It On
If you know of a nursing student or faculty member who could benefit from these self-care and resiliency building tips, please forward this on to them so they can sign up here for the free Mindful and Resilient Nurse monthly tip.
Want to Learn More?
If you found this tip valuable and are looking for further options to build your resilience, or that of your nurses or nursing students, please consider our Mindful and Resilient Nurse Program. Feel free to contact us to discuss how this program can be seamlessly weaved into your curriculum or simply be another resource you provide to your stressed-out nurses or nursing students.