Mental Contrasting

Contrast your desired future with present obstacles to focus effort on what matters. Use WOOP: Wish → Outcome → Obstacle → Plan.

How to Use

1. Wish: define a meaningful, feasible goal.
2. Outcome: visualize the best realistic result.
3. Obstacle: name the internal obstacle in your way.
4. Plan: create an if–then to overcome that obstacle.

Scientific Rationale

• Mental contrasting prioritizes actions with the highest expected impact and reduces wishful thinking.
• Pairs synergistically with implementation intentions.