Key Takeaways
- WOOP = Wish, Outcome, Obstacle, Plan — a proven framework for setting and achieving realistic goals.
- Developed by Dr. Gabriele Oettingen, a leading researcher in motivation and goal achievement.
- Backed by studies in Social Psychological and Personality Science and Frontiers in Psychology.
- Works for professionals in their jobs and those between jobs.
- Encourages self-awareness, resilience, and emotional control.
- Ideal for today’s Canadian job market, where adaptability and focus are key to success.
Feeling stuck happens to everyone
Maybe you’ve been in the same role for years with no clear next step. Or maybe you’ve been applying, networking, and interviewing for months, and nothing is landing. Either way, feeling stagnant can be discouraging.
The good news? There’s a simple, evidence-based framework that can help you regain focus, motivation, and direction. Whether you’re chasing a promotion or your next opportunity, this framework is called WOOP.
Why Motivation Alone Isn’t Enough
Many career experts say “stay positive” — and while optimism matters, research by Dr. Gabriele Oettingen, a professor of psychology at NYU and the University of Hamburg, shows that positive thinking alone can sometimes backfire.
When we visualize success without anticipating obstacles, our brains can register the goal as already achieved — making us less likely to act.
Research summarized on the official WOOP My Life website explains that over two decades of studies show WOOP helps people reduce stress, boost work engagement, find creative solutions, and improve time management.
Plus, in a more public-facing analysis, Thriva (2024) describes WOOP as “a mental contrasting technique that brings together our goals and desires with potential barriers,” making it more effective than pure positive thinking.
What Is WOOP?
It’s a practical, evidence-based approach that helps people identify what they truly want, recognize what’s holding them back, and make a concrete plan to move forward.
Unlike vague positive affirmations, WOOP uses mental contrasting — visualizing the goal and the obstacle — so you can prepare for setbacks and stay focused. It replaces “If only…” with “If this happens, then I’ll do that.”
How to Apply WOOP; Whether You’re Working or Job Searching
WOOP works because it’s simple, flexible, and rooted in action. Here’s how you can use it in either context:
| Step | Description | Example: Feeling stuck at work | Example: Stuck in a job search |
| W-wish | Define a meaningful goal | “I want to earn a promotion within six months.” | “I want to be hired for a full-time role that matches my skills.” |
| O-outcome | Visualize success; what will it look and feel like? | “I’ll be confident leading projects and mentoring others.” | “I’ll feel secure, energized, and proud of my new position.” |
| O-obstacle | Identify internal barriers you can control | “I avoid volunteering for high-visibility tasks.” | “I procrastinate sending applications after rejections.” |
| P-plan | Create an ‘if–then’ strategy | “If I feel nervous speaking up, then I’ll ask one thoughtful question in each meeting.” | “If I start to lose motivation, then I’ll reach out to a recruiter or career coach for feedback.” |
This combination of vision and planning helps you turn your goals into daily habits — one manageable step at a time.
How WOOP Helps You Get Unstuck
WOOP isn’t just a mindset trick. It’s a structured way to reset your focus and move forward, no matter where you are in your career.
For professionals feeling stuck in their job:
- Clarifies what you actually want, not just what you think you should want.
- Improves accountability with smaller tasks. Small “if–then” plans keep progress visible.
- Builds confidence by turning vague frustrations into achievable goals.
For job seekers stuck in a long search:
- Restores motivation when the process feels endless.
- Reduces self-doubt by giving you control over next steps.
- Encourages persistence by breaking big goals (like landing a new role) into daily actions.
According to Indeed Hiring Lab Canada (2025), job postings per seeker have declined 15% year-over-year. This means competition is tougher than ever. In this market, structure and self-management are essential for success.
Example Scenarios
Scenario 1: Career Plateau
- Wish: Get promoted to Senior Analyst.
- Outcome: Lead projects and earn recognition.
- Obstacle: Fear of presenting ideas in front of leadership.
- Plan: “If I’m asked for input in meetings, then I’ll contribute one insight before the discussion ends.”
Scenario 2: Job Search Fatigue
- Wish: Find a new marketing role within three months.
- Outcome: Regain stability and confidence.
- Obstacle: Feeling discouraged after repeated rejections.
- Plan: “If I start doubting my abilities, then I’ll review three positive references or testimonials I’ve received.”
Both scenarios show how WOOP helps you move from frustration to forward motion — one clear, achievable plan at a time.
At Agilus, we believe progress begins with purpose. WOOP is a simple, proven way to refocus your goals, overcome challenges, and build a career that truly works for you.
About Agilus Work Solutions
If your next wish is to find meaningful work, Agilus Work Solutions can help. For nearly 50 years, Agilus has served our candidate and employer networks, connecting great job seekers with meaningful employment. We place nearly 10,000 job seekers in roles every year in Engineering, Technology, Professional, Health Sciences, Public Sector and Light Industrial/Operational Staffing roles.
Check out our open roles, create a job alert or build a profile so any of our more than 80 recruitment professionals can find you quickly when a role becomes available. Please follow us on LinkedIn, Facebook, Instagram and Twitter for job seeking tips, new roles and Agilus.
FAQs
Q1: How often should I use WOOP?
It only takes 5–10 minutes. Try using it once a week or before major decisions. The key is consistency.
Q2: Can WOOP really help with a long job search?
Yes, especially when rejections affect confidence. WOOP helps reframe negative emotions into practical actions.
Q3: What if my obstacle is external — like my boss or the economy?
You can’t control external factors, but you can change your response. Reframe your wish around what’s within your influence.
Q4: Can I combine WOOP with SMART goals or career planning?
Absolutely. WOOP complements those methods by identifying why you’re getting stuck and how to overcome it.
Q5: Is WOOP scientifically validated?
Yes. Research spanning 20 years shows WOOP improves goal attainment, time management, and resilience compared to goal-setting alone.