Discover the science-backed method transforming health goals in 2025

It’s the end of January already and some of us have been into our day to day routines for a few weeks, others are just returning to dive into the year.

No matter where you are on the 31 January there is no way we can do all the things we do, juggle all the commitments we have, be there for all the people we need AND maintain serenity and equilibrium without first putting on our own mask! (as the flight attendants tell us so diligently).

Breakthrough research by James Clear, Adam Grant and others tell us building our health, fitness, and overall wellbeing goals for 2025 is more than a decision, it’s a system.

Whether you’re trying to eat healthier, exercise consistently, or manage stress better, motivation alone isn’t enough. This is where WOOP comes to the rescue. I recently found this science-backed method which helps turn aspirations into achievable goals by addressing potential roadblocks in advance.

What Is WOOP?

WOOP, developed by psychologist Gabriele Oettingen, author of  Rethinking Positive Thinking, is a simple yet powerful mental strategy to help us change behaviours. It consists of four key steps:

1. Wish – Identify a meaningful goal.

2. Outcome – Visualize the best possible result of achieving this goal.

3. Obstacle – Recognize internal challenges that might stand in the way.

4. Plan – Create an “if-then” strategy to overcome these obstacles.

Why WOOP Works

WOOP is based on mental contrasting, which balances positive thinking with realistic planning. Research shows that those who use WOOP are more likely to achieve their goals because they:

• Are mentally prepared for setbacks.

• Feel more committed to their goals.

• Build better self-control over time.

Unlike traditional goal-setting methods, WOOP helps you align your mindset with real-life challenges, making success far more achievable.

Using WOOP for your health & fitness

1. Define Your Wish

Start by identifying a specific, meaningful health or fitness goal. This could be:

• “I want to exercise four times a week.”

• “I want to reduce my sugar intake.”

• “I want to improve my sleep quality.”

The key is to choose a goal that is challenging yet achievable.

2. Visualize the Outcome

Imagine how achieving this goal would make you feel. Picture the benefits clearly:

• More energy throughout the day

• Feeling stronger and more confident

• Reduced stress and better mental clarity

This positive vision serves as motivation and a reminder of why your goal matters.

3. Identify the Obstacles

Now, get real with yourself. What internal barriers might prevent you from reaching your goal?

• “I often feel too tired after work to exercise.”

• “I crave sweets in the evening.”

• “I stay up late scrolling on my phone.”

These obstacles often stem from habits, emotions, or thought patterns rather than external factors. Recognizing them in advance is key to overcoming them.

4. Make a Plan

Create an if-then plan to tackle your obstacles:

• If I feel too tired to exercise, then I will do a quick 15-minute workout instead of skipping it.

• If I crave sweets, then I will drink a glass of water and have a piece of fruit first.

• If I find myself scrolling late at night, then I will set an alarm to put my phone away at 9 PM.

By planning in advance, you remove uncertainty and make success more automatic.

Give WOOP a try!

Take 5 minutes to apply WOOP to one of your health, fitness, or well-being goals. Write down:

1. Your Wish

2. Your Outcome

3. Your Obstacle

4. Your Plan.

5.  

Practice WOOP regulary to reinforce the habit. By consistently identifying obstacles and planning for them, you’ll transform your mindset and take real steps toward a healthier, happier you.

Here’s to living younger, longer, better and healthier in 2025!

Be Well is all about helping you stay Well On Track with our expert team of physios, personal trainers and allied health practitioners; an amazing community of like-minded people and a ‘third’ space to nurture you.

We’re your home away from home where just you are our 100% focus.

Looking forward to seeing you again at Be Well soon.

Jan ❤️

PS: What goal will you WOOP today?