In May, I wrote about trying WOOP for the first time on my Naver blog—the first blog I’d ever started. I’ve been thinking about it again because I want to sleep better. For years, I’ve been waking up around 2 or 3 a.m. and finding it hard to get back to sleep.
WOOP stands for Wish, Outcome, Obstacle, and Plan. It was developed by Gabriele Oettingen. I start by thinking about what I really want and imagining how I’d feel if it happened. Then I ask myself what within me might get in the way and what I could do when that happens. It sounds simple, but taking a moment to think about each step helps me see my wish more clearly.
Here’s my WOOP for better sleep:
W — Wish: I want to sleep well.
O — Outcome: I wake up feeling rested, focused, and happy.
O — Obstacle: I keep using screens at night, even when I want to wind down.
P — Plan: If I feel like doing something on a screen after 6 p.m., then I’ll save it for the next day and pick up a book instead.
I can do things that need a screen before 6 p.m. In the evening, I can read, listen to lectures with the screen off, practice Tai Chi, meditate, or play the piano. I’d like to try this and see how I sleep.
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