How to Use Negative Thinking to Achieve Positive Goals

Use The Dark Side: We’ve long been told that visualizing ourselves acing the job interview, hitting the home run, or losing weight can make it more likely to happen. But that’s not actually the case, according to Gabriele Oettingen, Ph.D., professor of psychology at New York University. In fact, that approach can backfire. Pure positive visualization can make our brain think we’ve already accomplished our goal, leaving us ill-equipped to handle obstacles and setbacks along the way. 

The Benefits: Oettingen recommends “mental contrasting” to move those dreams into actual results. The practice includes both contrasting parts in the visualization: seeing a fitter, more confident you in the mirror and imagining yourself sweating at the gym and passing up cake in the break room. Oettingen says this approach helps you better prepare to face challenges to your goal. 

How to Do It: Oettingen developed a simple plan called WOOP, which stands for Wish, Outcome, Obstacle, Plan. Write down your wish (a goal that’s feasible). Next, imagine the best outcomes that can occur if that wish comes to pass. After that, list any potential obstacles you could encounter. Last, make an “if-then” plan for each one: “If [X obstacle] occurs, I will do [Y action].”