The WOOP method

It stands for Wish, Outcome, Obstacle, Plan and is a practical system to help you turn wishful thinking into reality.

Write down your wish, outcome, obstacle, and plan to make it concrete.

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Mental contrasting

It involves attaching positive thinking to realistic goals.

This approach also connects positive thinking to a realistic assessment of one’s possibilities, an awareness of obstacles is inevitable, and that leads to a second aspect of successful mental contrasting.

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Implementation intentions

It involves developing if-then strategies for things that may not go as well as hoped as you work to achieve your goals.

With these in place, you’re ready to “improvise” — in quotes because you’ve actually planned out your response in advance — as need be and keep moving forward.

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Mental attainment

There is a correlation between positive thinking and ineffective performance, because expectations of a successful outcome demonstrably relaxes a person so much that they lack the energy to achieve the desired outcome.

When you pretend you’ve achieved something you want, the brain th...

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