Identify the main internal obstacle that stands between you and the wish
Ask honestly: what is the primary thing in me — not outside me — that is most likely to block this wish?
Why it works
Oettingen’s research specifies that the obstacle in mental contrasting should be internal — an emotion, a behavior, a belief, a habit — rather than purely external. Internal obstacles are modifiable; external obstacles are often not. The process of identifying the internal obstacle shifts attribution from circumstances to self, making action possible. It also activates the problem-solving system: naming the obstacle recruits the cognitive resources that can address it.
How to do it
- Ask: "What is inside me — a feeling, a thought, a habit, a lack — that is most likely to prevent me from achieving this wish?"
- Write the obstacle in a single, honest sentence. Do not use external factors as the primary obstacle.
- If only external obstacles come to mind, ask: "What would I need to do or feel to navigate that external obstacle?" — the answer usually surfaces the internal one.
- Choose the single most important obstacle, not a list.
Evidence
Internal obstacle focus is a specified element of MCII; Oettingen and colleagues distinguish between obstacle-focused and resource-focused mental contrasting with different motivational profiles. The Oettingen, Pak & Schnetter (2001) experiments establish that it is the act of confronting the obstacle against the wish — not either element alone — that produces the goal commitment, which is why naming the internal obstacle is load-bearing rather than optional. (observational)
The requirement for internal obstacles is specified by Oettingen but the evidence comparing internal-only to mixed internal-external obstacle identification is limited.
Sources
- Oettingen (2012), "Future thought and behaviour change," European Review of Social Psychology About this work
- Oettingen, G., Pak, H.-J., & Schnetter, K. (2001). Self-regulation of goal setting: Turning free fantasies about the future into binding goals. Journal of Personality and Social Psychology, 80(5), 736–753. About this work
- Oettingen, G. (2012). Future thought and behaviour change. European Review of Social Psychology, 23(1), 1–63. About this work
Common mistake
Listing only external obstacles (lack of time, other people’s behavior) which makes the plan step a problem of circumstances rather than a behavioral commitment — this is the most common way WOOP stays intellectual rather than motivational.
Practice this with IX Coach
More practices for Mental Contrasting and WOOP
- Name a specific, feasible wish
Start WOOP with a wish that is genuinely meaningful to you and realistically achievable — not too easy, not out of reach.
- Vividly imagine the best outcome of achieving your wish
Spend 2–3 minutes imagining in full sensory detail how it will feel when the wish is fulfilled.
- Form an if-then plan linking the obstacle to a specific response
"If [obstacle occurs], then I will [specific action]" — this plan is what converts mental contrasting into behavior change.
- Run the full WOOP sequence — not just parts of it
WOOP works as a sequence; running only the wish and outcome steps (pure positive visualization) is not WOOP and may be counterproductive.
- Apply mini-WOOP to daily choices and temptations
Run a 2-minute WOOP for small decisions — "What do I want? What’s the best outcome? What will get in the way? What’s my plan?" — before acting on impulse.
- Distinguish obstacle-confronting from free-dreaming and indulging
Mental contrasting is different from both pure positive thinking and pure negative worry — it requires holding both futures in mind simultaneously.
Related concepts
- WOOP: Wish, Outcome, Obstacle, Plan
The four steps, the science of mental contrasting, and why fantasy alone fails
- Action Planning
Translating intentions into action through specific, situational plans
- SMART Goals That Actually Move
Each letter, the mechanism behind it, and where the checklist quietly limits you
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