Welcome to Day 53!
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WOOP Example #1
I know you want to see how this works, so let’s get to it.
Let’s run through some example scenarios of WOOPing.
By WOOPing you contrast your dreams with the realities of what snags are in the way of making those dreams come to life.
And, then by asking the reflection questions, you’ll develop a realistic plan to get rid of those snags and reach your goals. You can download your own worksheet here.
Snag Point Scenario 1--WOOP
First we’ll do the WOO part of the WOOP.
W--wish--I want to eat ice cream only on Saturday night for my Dessert Day.
O--outcome--This outcome would allow me to enjoy my dessert and still reach my health and weight loss goals.
O--obstacle--But, I ate ice cream three nights last week. I felt really disappointed.
Now we’re going to find out the Root cause or why this snag happened in the first place.
Now write down the obstacle again:
I ate ice cream three nights last week.
Why? Because I was sitting on the couch after dinner and I wanted something sweet.
Why? Because my husband was out of town and I felt lonely.
So, if I look back at the 13 snags I find that the Root Cause is Emotional Eating.
Now we’re onto the P of WOOP.
P is for plan so you can find out “What could I do differently in the future so I don’t get snagged?”
To come up with your plan, you need to use the reflective questions next.
These questions will help you figure out what solution will help you to actually fix the snag point.
The first question is about Attitude.
(What was my underlying thoughts or attitude that led to this scenario? What would be a more helpful attitude or thought to have?)
I could recognize that when my husband is out of town, I’ll feel lonely. Food doesn’t solve the problem of loneliness. Connection does.
The next question is about your Preferences.
(Am I trying to do something that works with my preferences? If the behavior isn’t aligned with my preferences, how can I better align it with my likes or dislikes?)
This is aligned with my preferences. I like to have dessert day once a week when my husband is there.
The next question is about your Physiology.
(Am I trying to do something that works with my body--metabolism, energy levels, hormones, or chronic diseases? If the behavior isn’t aligned with how my body works, how can I better align it with my physiology? )
This is aligned with my physiology. I’m working with my body because if I eat dessert more than once a week, I don’t lose weight and it isn’t good for me.
The next reflective question is about your Lifestyle.
(Am I trying to do something that works with my lifestyle--job, family, schedule, responsibilities, or hobbies? If the behavior isn’t aligned with my lifestyle, how can I better align it to make sense for my life?)
This is aligned with my lifestyle. I like celebrating dessert day on the weekends with my husband, and he’s always home from traveling by Saturday night.
The next question is about your Environment.
(Is there a way to change my environment--Make the healthy choice the lazy choice, and the unhealthy choice harder?)
I could change the environment, so that I only buy or make single serving treats when it’s dessert day. I could go upstairs after dinner, so I’m not around food.
The final question is about your Systems.
(Do I need to add something to my system-- a plan, a habit, a rule, a strategy, a skill, or a mantra?)
My husband travels twice a month, so I need to figure this out. I need to have a system for this. I will make a rule-- If my husband is out of town, I will go upstairs to my bedroom after dinner. I will make an Instant Habit--If I feel lonely, I will Facetime him.
Now we’ll just review by writing up a summary that takes into account the important things you uncovered from the planning questions…
When my husband is out of town, I feel lonely at night.
In the past I have turned to ice cream when I feel lonely. I recognize that food doesn’t solve loneliness, connection does.
I enjoy my Dessert Day Rule of eating dessert on Saturday nights with my husband.
If I eat sweets more often than that, I don’t lose weight and my cravings spiral out of control.
Eating dessert once a week on Saturday nights with my hubby works with my lifestyle.
I will only buy or make enough sweets on Dessert Day for just that day. Otherwise, we won’t keep sweets in the house.
I will make a rule that if my husband is out of town, I will go upstairs to my bedroom after dinner (instead of being near the kitchen).
I will also make an instant habit, that if I feel lonely, I will Facetime him and talk.
Schedule Your New Habits
After you’re done figuring out your plan, make sure that you schedule your new habits either in the coaching app or in your phone or schedule. You want to make sure that you actually get around to taking care of that snag point.
Join me back tomorrow and we’ll go through one more example of a snag point tomorrow--one that doesn’t have anything to do with ice cream!