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No, this note is not about celebration or partying; that's "whoop!"
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The WOOP Formula
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This is a note about
MOTIVATION, as in
WOOP.
WOOP is a strategy to help athletes
develop goals
,
think more positively
, and
plan for achieving those goals.
It's also a strategy to face and overcome obstacles...Head-On!
The acronym
WOOP
stands for:
W
ish,
O
utcome,
O
bstacle, and
P
lan.
WOOP is an evidence-based strategy developed by Dr. Gabriele Oettingen and Dr. Peter Gollwitzer. Dr. Oettingen is the author of
Rethinking Positive Thinking: Inside the New Science of Positive Thinking
(2014).
According to their research, Drs. Oettingen and Gollwitzer found that when individuals
relied
solely on positive thinking, the results were very often exactly the opposite of what they desired. For example, just thinking positively about one's ability to lose weight often resulted in weight gain. Their research was applied to professional advancement, health and relationship development. In all cases, the outcomes were the same - by systematically adding
identification of obstacles ("What is holding you back?") and
plans for overcoming the obstacles if they arose, increased the chances of success. These simple additions resulted in
- greater motivation
- strengthened mental associations
- increased energy for change
- most importantly, greater achievement of desired goals/better performance.
The process has been used with youth as young as the 2
nd grade. We encourage you as Play Like a Champion athletes to use this approach:
Wish: What is your wish?
Is this wish important to you?
Is it feasible?
Is it challenging?
Can you summarize it in 3-6 words?
Outcome: What is the best outcome?
Is it a truly fulfilling outcome?
Did you summarize it in 3-6 words?
Did you take enough time to imagine this best outcome?
If not: close your eyes and imagine the best outcome. Imagine it fully.
Obstacle: What is your main inner obstacle?
Is your obstacle an inner (personal) obstacle?
Is it a true inner obstacle or just an excuse? Think about it more deeply!
Did you summarize it in 3-6 words?
Did you take enough time to imagine your main obstacle?
If not: close your eyes and imagine your main obstacle. Imagine it fully.
Plan: What is your plan?
Can you find an effective action or thought to overcome your obstacle?
Can you summarize it in 3-6 words?
Check if the plan has the following structure: "If [obstacle], then I will [action to overcome obstacle]" If not: Do the if-then plan again.
As young athletes, your minds are still developing, and we also know that your cognitive abilities often lag behind your emotionality. The WOOP strategy helps you to develop your cognitive mindfulness. For athletes who have suffered through a traumatic situation, this process helps you to learn to face your fears rather than the usual flight response of avoiding or running from fears. It can empower you to think and really believe that you do have the ability to overcome your fears, and have the ability to be successful in your life, on the field and off.
For more information on WOOP, you can also visit the following websites:
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An Athletes's Prayer
Thanks God, for giving me life; and talents for my participation in sports. Help me to play well, to use my powers to the full, to see them as gifts from you. Be with me when I have to deal with the pain of injury, disappointment, loss. Keep me aware of the brotherhood/sisterhood I have with all athletes, even when they are opponents; free me from the temptation to fake, to foul, to cheat. I need to see that dedication to the cause will mean suffering, but let me know that it is the kind of suffering that leads to new life and greater maturity. Help me play with heart, and never lose heart. Most of all, help me never to quit in my efforts to be open to you. For I believe your full coming into my life is the way to real life, in all I do; I believe it is the way of my becoming the truly human person you destined me to be. Amen.
Excerpted and adapted from Day By Day: The Notre Dame Prayerbook for Students by Thomas McNally, copyright 2004 by Ave Maria Press, Inc., P.O. Box 428, Notre Dame, IN, 46556,
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Play Like a Champion Today / PO Box 72 / Notre Dame IN 46556 / 574-250-6424
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