Goalbits

WOOP is a science based mental strategy people can use to fulfill their wishes, set preferences and change their habits. The technique is based on 20 years of research and was developed by psychologist Gabriele Oettingen. The scientific name for it is Mental Contrasting with Implementation Intentions. Mental Contrasting is the concept comparing your future wish with your current reality. Implementation Intentions are the practice of deciding in advance what you will do in a given situation.  WOOP is short for: W - Wish. O - Outcome. O - Obstacles. P - Plan. WISH The first step is to name a wish that is challenging but feasible. Set a time frame for the wish. Ask yourself if the wish is dear to you and if it's challenging yet achievable. Once you are done, note it down in 3 - 6 words. Pause and really picture it in your head. For example: I want to exercise more. OUTCOME Then think about the very best outcome and imagine it. What would the biggest benefit to achieving your wish

In 1986 a gentleman named Masaaki Imai wrote a book about the Japanese concept of "Kaizen." The word kaizen comes from two Japanese words: ‘kai’ meaning ‘change’ and ‘zen’ meaning ‘good’. This philosophy was first introduced by the Toyota company in the 1980's and encourages an improvement culture that gradually increases quality, efficiency, and profitability. Within the philosophy of Kaizan is the "one minute principle." The one minute principle states that you should practice a something at the same time every day for one minute. This principle leverages the power of habit to improve a little bit every day. To get started with the one minute principle, pick something to practice for one minute a day. So examples are: Meditate for one minute. Write something you are grateful for. Do one minute of pushups. Do one minute of jumping jacks. Then set a time each day you can practice this skill. Set a reminder on your phone for this time so you remember! Finally com

Having a bad day? What can you do in 1 minute to boost your happiness? It turns out there are several things! 1. Smile. This is a case of faking it until you make it. Researchers have found that smiling makes you happier. Spend one minute smiling and you will be happier when you are finished. 2. Laugh. Find something that makes you laugh. Read a joke book. Watch a funny cat video online. Have a one minute dance party. Laughing makes people happier. 3. Sun. Go stand outside in the sun for a minute. Lack of sunlight makes people sad. Getting outside to some natural sunlight will give your mood a boost. 4. Meditate. Hundreds of studies have shown the benefits of meditation. Frequency is more important than duration. Meditating one minute every day is better that meditating for seven minutes once a week. Sit up straight and breath in through your nose and out through your mouth for the count of twelve and boom you are done. 5. Gratitude. Practicing gratitude is another proven way to boost