Reset your goals this fall with the WOOP technique

I read a quote on social media recently that said, “Autumn exists to remind us that things must end to begin again.”

Fall is a time to reflect, regroup, rest and reset, and that’s especially true for people who experience depression and anxiety who may be struggling with not having met some of their goals.

Not achieving a goal on the first or subsequent attempt is okay, as long as we’re able to see setbacks as opportunities to learn and grow. If a goal feels overwhelming, perhaps it needs to be broken down into smaller, more manageable steps. Maybe the goal no longer serves us and we need to hit pause and take some time reevaluate. It’s also important to dig deep and examine our motivations by asking ourselves why a goal is important to us so we can discover whether or not it’s something we really want, or need.

A great way to do this is by using the research-backed WOOP technique: wish, outcome, obstacle, plan. It’s simple and only takes a few minutes.

Wish: Sit in a quiet place and think of a deep-felt wish. What do you really want? Choose something that feels challenging but still feasible for you to realize.

Outcome: Consider the best outcome and imagine it. How would you feel if you achieved your wish?

Obstacle: Find your main inner obstacle—a factor within your control that is holding you back—and imagine it. It may be an emotion, a habit, or a belief.

Plan: Make a plan. Identify one thought or action that can help you overcome your obstacle. Create an “if, then” statement: “If my obstacle arises, then I will take this action or think this thought.”