Day 51--WOOP Time

Welcome to Day 51!


THE LESSON

YOU CAN WATCH IT HERE:

OR YOU CAN READ IT HERE:


WOOp Time

Introduction

It’s WOOP time! 

We’re going to get rid of that snag point for good!

Weekly Review Time

Before you do any meal planning or any other parts of the Weekly Review, tackle the Snag points first. You want to be fresh and have your thinking cap on when you start the WOOP  process.

To do the WOOP process, I want you think back to that analogy about hiking. 

You were hiking along and you were caught by a thorny apple bush. (I did google it and there are crabapple trees/ bushes that have thorns. I love it when my analogies work out.)  

You took a photo of the bush and logged it.  

Now it’s weekly review time, so you’re coming back to that snag point and figuring out what to do about it. Let’s get our WOOP on!

WOOP Worksheet

Go ahead and use the WOOP worksheet to get rid of that snag.

Here’s what to do:

  1. Write down your WISH--What was your WISH? If everything went perfectly, what would have happened?

  2. Write down your hoped for OUTCOME--What OUTCOME would’ve happened if you  got your OUTCOME? What would be the benefit?

  3. Write down what OBSTACLE you had-- What was the scenario or mistake that happened keeping you from your wish? And, as part of this step, you’ll diagnose the obstacle.

  4. Finally, write down your PLAN--What will you do to get rid of that snag point once and for all? 

WOO—Step 1-3

Today we’ll work on steps 1-3--WOO--wish, outcome, and obstacle.  Tomorrow we’ll work on step 4--the plan.

The first three steps are really straight-forward.  Let me show you with our 3 days of ice cream scenario. 


Scenario 1

  1. WISH--What was your WISH? If everything went perfectly, what would have happened? I want to eat ice cream only on Saturday night for my Dessert Day. 

  2. OUTCOME--What OUTCOME would’ve happened if you  got your OUTCOME? What would be the benefit? This outcome would allow me to enjoy my dessert and still reach my health and weight loss goals. 

  3. Write down what OBSTACLE you had-- What was the scenario or mistake that happened keeping you from your wish? But, I ate ice cream three nights last week. I felt really disappointed.

Now we’re onto step 4--figuring out the root cause. 

Root Cause

Before we figure out the solution, we need to figure out what caused it. 

Just like different kinds of diseases respond to different treatments, different snag points respond better to different solutions. So, we’re going to figure out the diagnosis or the root cause before we figure out what to do about it.    

Kinds of Snags

So, what kinds of snags or root causes are there? 

A while back, I polled my clients and followers and asked them what types of things kept them from reaching their health and weight loss goals. The health and weight loss obstacles that they came up with are the most common snags points that you’ll run into:

  1. Cravings

  2. Stress (eating)

  3. Lack of Support from friends and family

  4. Lack of Motivation or Willpower

  5. Too many Celebrations

  6. Free Food temptations

  7. Work Obligations

  8. Emotional Eating

  9. All or Nothing thinking

  10. Fear of Missing out (on good food)

  11. Lack of Time/ Lack of Plan

  12. Hunger

  13. Hormones 

Look back at your snag point and see if you can identify which of the thirteen it is just by reading them.

Diagnose the Root Cause with why?

If the diagnosis isn’t obvious, then you can use the 5 Why process that we learned the first week of the program.  

State what happened and then ask yourself “Why?. Once you’ve answered that question, then ask yourself “Why?” again and again until you can drill down to which one of the 13 kinds of snags it is. 

You may only have to ask yourself “Why?” 1 or 2 times to get to the root cause, so don’t feel like you have to ask yourself “Why?” 5 times. 

Example of Root Cause

To see how to do this, let’s return to the scenario of eating ice cream on Tuesday, Wednesday, and Thursday nights when you wanted to eat it only once that week.

Scenario 1

  1. WISH--I want to eat ice cream only on Saturday night for my Dessert Day.

  2. OUTCOME--This outcome would allow me to enjoy my dessert and still reach my health and weight loss goals. 

  3. OBSTACLE--But, 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.

--Root Cause-Emotional Eating

Scenario 2--

  1. WISH--I want to eat ice cream only on Saturday night for my Dessert Day.

  2. OUTCOME--This outcome would allow me to enjoy my dessert and still reach my health and weight loss goals. 

  3. OBSTACLE--But, 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 and kids were eating it and I wanted some too. Why? Because I was afraid that they would eat it all before I had a chance to have some on Saturday. 

--Root Cause-Fear of Missing Out

Scenario 3--

  1. WISH--I want to eat ice cream only on Saturday night for my Dessert Day.

  2. OUTCOME--This outcome would allow me to enjoy my dessert and still reach my health and weight loss goals. 

  3. OBSTACLE--But, 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 I haven’t decided on what my Dessert Day Rule will be, so I let myself eat it every night.

--Root Cause-Lack of Plan


Here we have the same scenario--eating ice cream three nights in a row.

But, each time there was a different root cause.

And, each treatment option is different depending on the root cause.

See you back tomorrow for P-Plan. 

Mission Freedom!