Brian Johnson teaches WOOP, Gabrielle Oettingen's goal-setting method: pick a wish in 3-6 words, name the outcome you want, identify what's stopping you internally, then write if-then plans. Practice it repeatedly over weeks and months for sustained motivation.
Hi, this is Brian. Welcome back to another micro class. This one's on whoop. It's inspired by Rethinking Positive Thinking by Gabrielle Odingen. We've talked about in the last several micro classes the downside of dreams, the power of mental contrasting, the power of implementation intentions. All of which leads us to whoop, which is the heart of this book, the heart of Odengin's 20 years of research.
And here it is.
So if we want to increase our motivation and our likelihood of taking consistent action over the long term, which is what's required to achieve anything of value in our lives, we want to get our whoop on. Here's how it goes. We want to identify our wish. That's the W. We want to identify the outcome which is the benefit or the O in the whoop. And then we want to identify the obstacle. Remember the rose colored glasses, one of which is lens is cracked, right? The obstacle, the thing that gets in the way. And then we want a plan, specifically an if then plan, which is the core of implementation intentions. And she has a handy dandy little card that she has outlined in the book that she uses in her interventions. And she helps people identify their wishes and three to six words. What's the wish that you want to bring to life over the next day, 2, 3, 5, 10 or 3, 6, 912 months that very importantly is both challenging and feasible? We're not talking about living on Neptune or being a billionaire in the next year. Challenging plus feasible. Whole nother caveat about how unfeasible goals are not wise. Save that for another discussion. Challenging and feasible. What's your wish? What would you like to achieve in your life that's both challenging and feasible over the next 3, 6, 912 months? Take the time right now to identify it. What is it? Three to six words Capture it. Then what's the outcome that you're going to experience? Another word for this is positive benefit. What's the positive benefit that you will feel in your life when you achieve that outcome? Might be a level of happiness and self confidence and joy or well being.
Or energy or whatever.
What's the number one benefit? See your wish fulfill, then experience the benefit or outcome from that fulfillment. Then very importantly, what are the obstacles that are getting in the way of you achieving that wish? Specifically within you, not outside in the world, but within you. What within you is preventing you from attaining this wish? This is the heart of mental contrasting. Then what's your plan to deal with the obstacle such that you can attain this wish specifically Imagine the obstacle. Oh well, this might happen. And if that happens, then what I'm going to do is this implementation intentions huge.
So there you go.
Whoop. Wish outcome obstacle plan. What's yours? You can do this with big things, you can do this with small things. I'm currently having fun doing it with everything in between building the muscles. Again, research is unequivocal. This is the most scientifically, rigorously proven way to achieve the things you want to achieve in your life. Hope you enjoyed. Look forward to hearing about your wishes coming to fruition via Woop. Have another awesome day. See ya.
Hey guys, this is Brian. A lot of people don't know what I do beyond these YouTube videos I put up, so I thought I'd give you a quick tour of our membership platform. Thousands of people have joined us already. 10 bucks a month get access to a ton of stuff that's in addition to what I put up on YouTube for free. So the basic idea is you just watched a micro class. Hope you enjoyed that. I share I just started doing these micro classes, but I Now share over 50 of these per month. We've shared dozens so far and it's basically a quick class on my absolute favorite stuff across the different domains of optimal living. Two to three maybe five minute little micro classes on how to optimize your life. In addition to that, you get access to every single one of our philosophers notes. We now have over 250 philosophers notes on some really really good books. A lot of them in each one of them. You're familiar with the PNTV videos if you've watched many of those. But we also have pictures, PDFs and MP3s of our Philosopher's notes. So here's let's take a look at what a PDF looks like. This is an example of a Philosopher's note. It's a six page PDF where I basically share some of my favorite thoughts, riff on it, talk about how other teachers say the same things, and give you a nice playful kick in the butt to go out and apply the wisdom that is a Philosopher's Note. I record that as an MP3 that you can download as well. And 250 of those, I produce 10 of those at least per month that I share with you in addition to the micro classes. And then you also get access to all of our old classes. We have the 5 day immersion reboot habits 101 confidence 101 getting stuff done 101 meditation 101 and then future classes including relationships 101, energy 101 purpose, 101 biz, 101 goals, 101, etc. So there you go. Really blessed to have some extraordinary support. And I will share with you where you go to sign up. I'll put a link to this, but basically cruise on over here. You can sign up. And this is the kind of response we've gotten so far from our members. It's pretty neat. I've made more positive changes in my life, my brief membership, only three months so far, than I did through years of counseling. Yes. Brian Johnson, you rockstar. Thank you very much. That's very kind of you. And I'm making huge strides in optimizing my life. As a result of your philosopher's notes and optimal living classes, I spend $19 a month on my gym membership to take care of my body. A mere $10 a month on an optimal living membership is the biggest value investment I've ever made in my emotional, mental and spiritual health. Thank you for the incredible work you're doing to inspire us to be rock stars in our own lives. Unbelievably inspiring and humbling. In 24 hours, we received hundreds of extraordinary notes from members around the world. So there you go. That's a quick look at what we're up to. $10 a month. Hope to astonish you. There you go.
