WOOP app

WOOP app

  • An app to help you change your habits.
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  • Goal setting.
Clinical review 

4 star review

Read a clinical review below.

Security and privacy

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Cost Free
How to get the app

WOOP is the acronym for Wish, Outcome, Obstacle, Plan i.e. you think about your ultimate goal, the best possible outcome, the personal obstacle(s) that stand in the way, and the plan for getting around those roadblocks. Users choose a domain, either professional, health or interpersonal and a time frame (24 hours, 1 month or no time frame). You then think about a wish, then an outcome, imagine the outcome, identify your obstacle, imagine the obstacle and then draw up a "if-then" plan to overcome obstacles.

For a more detailed description of the app, see Google Play(external link) or iTunes(external link) and for a detailed review, see reviews below.


Simple, easy to use.

Uses an evidence method of goal setting called “mental contrasting with implementation intentions.

Limited explanation of the technique.

The app is bare-bones.

Clinical review

4 star review

: Dr Jeremy Steinberg, GP 
Date of review: April 2018
Platform: Android
Version: 4.4

Comments: This app is most useful for anyone struggling to reach their health or other life goals. This simple app facilitates an evidence-based method of goal setting called “mental contrasting with implementation intentions. 
The acronym WOOP describes the technique and stands for the steps of the exercise: Wish, Outcome, Obstacle and Plan. First generate a Wish, then think of the best Outcome and the positive associated benefits, a relevant Obstacle and a Plan to overcome this obstacle if it occurs using an “if-then” statement. By thinking of obstacles, you are reality checking and planning, thereby increasing the chance of reaching the goal.
Typical goal setting uses simple positive thinking which often fails. This is because when you verbalise a goal you feel good and your brain feels like you have already achieved it. Doing such “positive fantasising” can get in the way of your goals and can result in greater dissatisfaction and distress and get in the way of goals. In other words, the power of simple “positive thinking” It is a bit of a myth. Mental contrasting is more useful as it connects your goals with reality.
Overall, I would recommend this type of tool for anyone struggling with achieving their goals. It can be used for health related and other life goals for both adults and older children.
As it stands, the app is very simple and could do with more extensive explanation of the technique and some examples. 
Safety concerns: None.
New Zealand relevance: No concerns.

Saddawi-Konefka D, Baker K, Guarino A, et al. Changing Resident Physician Studying Behaviors: A Randomized, Comparative Effectiveness Trial of Goal Setting Versus Use of WOOP.(external link) J Grad Med Educ. 2017 Aug;9(4):451-457.
Christiansen S, Oettingen G, Dahme B, Klinger R. A short goal-pursuit intervention to improve physical capacity: a randomized clinical trial in chronic back pain patients.(external link) Pain. 2010 Jun;149(3):444-52.
Sailer P, Wieber F, Pröpster K, et al. A brief intervention to improve exercising in patients with schizophrenia: a controlled pilot study with mental contrasting and implementation intentions (MCII).(external link) BMC Psychiatry. 2015 Sep 3;15:211.

Disclaimer: The NZ Health App Library is a free consumer service to help you decide whether a health app would be suitable for you. Our review process is independent. We have no relationship with the app developers or companies and no responsibility for the service they provide. This means that if you have an issue with one of the apps we have reviewed, you will need to contact the app developer or company directly.

Credits: Healthify editorial team. Healthify is brought to you by Health Navigator Charitable Trust.