The Mental contrasting with Implementation Intentions (sMCII) or “If-Then Planning”:** Developed by Gabriele Oettingen, this concept offers a science-backed strategy for goal achievement that goes beyond positive thinking. MCII involves mental contrasting, where you contrast your desired future with the obstacles that stand in your way. This realistic assessment is then combined with implementation intentions, which are specific “if-then” plans outlining when and where you will take action to overcome the identified obstacles. This is groundbreaking because it moves beyond abstract goal setting to concrete, situation- GItuational planning, making you significantly more likely to follow through on your intentions by pre- 황제deciding your responses to potential challenges.
WOOP Method
- yeah visualizing the goal is good. but more useful is to visualize the obstacles that come in the way and how you will overcome it.
Example
Well, imagine you’re indulging as positive thinking and thinking about your goal, you’re like, Oh, I want to get to the top of the mountain. That would be so great if I went to the top of the mountain, and you do that. What’s the outcome? While you’re feeling good about it,
but you haven’t really done anything to make that goal get closer to happening because you neglected the fact that it’s a pain in the butt to climb up a mountain and maybe you need to get right the good shoes and
you haven’t spent any of your cognitive effort figuring out the obstacles. By contrast, if you only think about the obstacles, you dwell on how hard it is then you’re never going to get around to doing anything. You have to be such a pain to get the shoes and so on.
Without the thinking about how good the positive is going to be, you don’t get both. However, if you actually take the time, to again, intentionally and effortfully do both, first indulge in how great it would be and then think about what the obstacles are. It turns out that you now have visualized both things that you need to succeed.
And this is what mental contrasting is.
Proofs
Goal Planning
you plan what you will do if you encounter those obstacles.
Example 1
if I’m in the dining hall and I see the pizza, I will turn away and grab the orange. You set it up and it sounds really silly, but you set it up in a very specific, if-then plan and it turns out that our automatic systems can pay attention to that stuff. Like our automatic systems listen if you put it in with that level of specificity. And it seems to actually increase habit change in performance.
Example 2
One of those power weighs Gollwitzer talks about the implementation intentions is to help you remember stuff. It’s also a very powerful intervening technique on memory. So, if I want to remember my keys, I think of some specific action I’m going to do like, when I grab the doorknob to leave, think keys. When I grab the doorknob to leave, think keys and automatically as I grab the doorknob, all of a sudden that plan pops up, and it can actually help me.
Proofs
for harder goals this helps immensely
Putting these goal strategies together
Acronym WOOP
W ⇒ Wish O ⇒ Obstacle O ⇒ Outcome P ⇒ Plan
Proofs
Proof 1
Wooping everyday morning (U only need 5 minutes)
Proof 2
How to do woop?
you sat down and ask from yourself
what is my most important wish?
For example, in life, for the next four weeks, for the next week, or for today, or for the next meeting. So you can apply time frame, whatever is important for you. So you take this question really seriously, you say, what do I want? What do I want in life? What do I want for the next four weeks?
Today is Monday.
What do I want for today?
And then you think about what do I really want?
And you isolate one important wish that is really dear to your heart.
And you take that wish and formulate it in three to four words and
put it in front of your mind, that’s the W.
And the idea is you’re really thinking about it like you said,
I’ve actually spent time thinking about the wish and come up with words for it.
Not yet, you don’t really think about the wish yet.
You search for the right wish.
So the first step is really a searching process.
What is it actually that I want?
Let the other people be away.
So what is it that I want to do?
Excalidraw Data
Text Elements
W
O
O
P
(wish)
(obstacles)
(Ourtcome)
(Plan)
What do I want
in this Life
next 3 years
this year
these 3 months
this month
this week
today
What do I really want?
Really isolate your wish
Describe it in 3 to 5 words
Put it infront of your mind
12:00 PM
11:00 PM
I want to feel confident on using springboot
What’s stopping me?
Getting side tracked (youtube, reddit, elakiri)
If I feel lazy
If I feel depressed
If I feel tired
take small brake. don’t go to those sites where it give you a different topic to search for
watch a motivational video or people studying for hours
past
swathi
Degree
Present
Job
Future
will i be able to reach 6 lakhs salary next year
}
Don’t do anything. Don’t go to watch videos just sit on the chair
When you start to study create a timer.
Element Links
EqQuTwFw: https://youtu.be/OaLChRugpZU?t=282
mWkU3V3j: https://youtu.be/OaLChRugpZU?t=381