🎵 WOOP-DE-DOO: How Do I Follow Through? 🎵
Joyful Planning That Works! My Take on the WOOP Method for Real Change
After publishing my last Substack about Same Old Me Manifesting Magic Abundance in 2025, I received several emails and texts asking the same two questions:
“Joy Mapping sounds fun but what is Joy Mapping”?
“How do you stay so consistent with your goals?”
These questions inspired me to write this spontaneous Stack. Also, I needed to joyfully distract myself from doom-scrolling.
Here, I’ll share context about myself, share my favorite song (I promise it’s relevant!), explain Joy Mapping and WOOP, and answer both questions.
If you’re feeling stuck, overwhelmed by change, or curious about how I stay consistent, this post is for you.
If you know me well, you know I have three voices—my "this and that must happen" product director voice, my "I think I'm funny" voice, and my "I'm a depressed piece of garbage" voice. My energy and voice right now is 80% #1, 10% #2, 10% #3. If my high-energy go-getter vibes aren't matching your mood today, feel free to save & read this later!
If you do read, for the best experience, read on the free Substack app or in a web browser rather than via email…and to gift little, same-old me the best experience, consider liking the post, leaving a comment, or sharing it with a friend who brings you joy!
Context: Who I Am (and Who I’m Not)
To give my answers some grounding, here’s what I do not have going for me:
I am not born into privilege. Being a refugee means I lack both financial safety nets and any sense of security. I have a chip on my shoulder, as they say.
I am not a consistently upbeat person. I’ve dealt with negative self-talk and anxieties my whole life.
I do not have consistent energy. Some weeks I’m unstoppable; others, I’m napping mid-afternoon just to get by.
What I do have is a knack for finding joy and navigating change:
I’ve been through a lot of transitions—from moving to a new country to learning how to live with physical setbacks—and I’ve learned how to adapt.
I study the science of joy and motivation—just for fun.
I’m a planner, both in my personal life and as part of my job.
I’ve found tools like Joy Mapping and WOOP that make my goals feel achievable and energizing.
Fiona Apple’s Extraordinary Machine
If I had to choose one song that I relate to the most, it would be Fiona Apple’s Extraordinary Machine, a song I’ve been listening to on repeat while writing this.
One of my favorite songs, Extraordinary Machine by Fiona Apple, perfectly captures the resilience and self-awareness it takes to navigate life’s obstacles—qualities that are key to meaningful change.
Here are a few lines that I relate to deeply, that ground me, and motivate me:
"I still only travel by foot, and by foot it's a slow climb
But I'm good at being uncomfortable
So I can't stop changing all the time”I notice that my opponent is always on the go
And won't go slow, so's not too focused, and I notice
He'll hitch a ride with any guide as long as they go fast from whence he came
But he's no good at being uncomfortable
So he can't stop staying exactly the sameI seem to you to seek a new disaster every day
You deem me due to clean my view and be at peace and lay
I mean to prove, I mean to move in my own way
And say I've been getting along for long before you came into the playIf there was a better way to go, then it would find me
I can't help it, the road just rolls out behind me
Be kind to me, or treat me mean
I'll make the most of it, I'm an extraordinary machine."- Fiona Apple
Fiona Apple is a genius.
really listen to her
I could talk about the lyrics and sounds of this song for hours, but I'll spare most of you! If you get me and are also obsessed with music and Fiona Apple, please reach out—text, email, call, or comment.
A special shoutout to my friend Olive, who celebrated her birthday at Fiona's Bar, named after Fiona Apple, and knowing I love Fiona Apple, made sure to tell me this fact. Being truly seen like that is what it means to be known. Music you can listen to whenever you want, words that you relate to, and friends who know your true self, are life’s greatest joys.
Question #1: What Is Joy Mapping?
It's a roadmap—a long-term plan for 2025—that focuses on joy.
Although you can't control every moment in your life, you can shape many of them throughout the year. The key is to map out the joyful moments you want to experience and hold yourself accountable for creating them.
It’s about identifying what brings you joy and making plans to ensure those moments happen—even when life throws challenges your way.
How to Start Joy Mapping:
Ask yourself:
What brought me joy in 2024, and how can I recreate those moments in 2025?
What new experiences or activities might bring me joy?
How can I ensure I experience at least one joyful moment each day, even during tough times?
Joyful Ideas:
Adopt a pet, join a new club, revisit hobbies you loved as a kid, or refresh your wardrobe to feel more confident and playful.
Grab a pen and paper, then brainstorm 100 ideas—you'll likely find several realistic, doable ones in there!
If you want to start Joy Mapping, fill out my Joy Mapping exercise, and I’ll email you in January 2026 to reflect on your progress. Let’s be pen pals.
Why Joy Matters for Change?
Why plan for joy when your main goal is insert some very serious goal here?
Because joy isn’t just a fleeting feeling that surprises you, nor is it merely a long-term goal—it’s the fuel that powers meaningful change.
Everyone’s #1 goal doesn’t need to be “be more joyful.” Nah, I don’t believe that. Joy shouldn’t be the goal. But it’s essential for our mental health. People dealing with depression and anxiety often need multiple tools—therapy, medication, quality sleep, exercise, proper nutrition, and yes, joy.
Joy isn't just for health and happiness, though. It's a powerful catalyst for achieving your goals. During times of change, you need joy more than ever.
Think of joy as gas for your car—it provides the energy and momentum to move forward.
As my friend Sara pointed out, there’s a myth that effort alone is enough to create change.
“Work harder and stop being lazy!” people say.
I do believe in effort—it’s an essential part of driving change. But I think joy plays an equally important role. Joy changes the mood, creating the energy and motivation needed to make effort feel possible. It’s the spark that gets us started, sustains us, and then rewards us at the end. Joy isn’t just a result of change; it’s a catalyst for it.
“Add more joy to your life,” I say. “The changes will flow more naturally!”
Can you recall a time when joy helped motivate you to make meaningful changes in your life?
WOOP, there it is: Joy is the secret ingredient for change.
Question #2: How Do You Stay So Consistent with Your Goals?
I consistently evolve, set new goals, and achieve them. But how do I maintain this consistency without privilege, constant happiness, or steady energy levels?
I Joymap my year before making any other goals/resolutions/plans/lists
I make lists of joyful content to consume
I make lists of joyful moments I plan to have—just a brainstorm of ideas, 80% of which aren’t scheduled into my calendar, but I review them weekly and fit them in where they work.
I invite others to join my Joy Mapping journey so we can keep each other inspired & accountable
I focus on WOOPs not WHOOPS.
I try not to linger on Whoops. Yes, I fail a lot—a lot, a lot, a lot—and yap about my failures like a parrot. But I also act like a goldfish.
After reflecting on my previous year, I try to forget about it and focus on the present & future. Whatever I failed to do last year—whatever! It's a new year. I learned some techniques and can move on. I try not to linger.
In tech, you’ve got to fail and build fast just to stay in the game. I carry that energy in life for me. I want to be alive, in the game, and so I reflect on WHOOPS, I learn from them, I joke about them, and then I forget them.
I use the WOOP method for planning my goals out, with a Katya twist…
Let’s break down WOOPing.
WOOP:
Win
What is the thing you are going to accomplish?
When you brag to people about this, what will you say?
Outcome
What is the outcome you hope to achieve when you hit this win?
What is the reason you want to do this? How will it help your life be better?
Obstacles
Let’s be realistic about your unique obstacles. Why will you fail? How will life get hard?
I encourage you to brainstorm as many obstacles as you can. At least 3.
Plan
#1 How will you achieve this win?
#2 Make a specific plan for what you’ll do when obstacles will happen.
Write out IF THEN statements. IF you fail this way ___ , THEN you’ll do ____.
Or If life gets hard in this way ____, THEN you’ll do ____.
Pretend you’re a robot and very clearly, write it out like:
I will win by achieving [specific goal], and my life will improve in [specific way(s)]. To make this happen, I plan to [specific action(s)]. While I may face obstacles like [specific challenges], if they arise, then I will [specific strategies to overcome them]!
My Own WOOP Examples
Easy WOOP for Katya: Staying Consistent at the Gym
Win: Work out consistently, at least 4 times a week.
Outcome: Feel strong and proud of my progress.
Obstacles: Busy schedule, body aches, or low energy.
Plan: Schedule 4 workouts early in the week. If I’m too busy, I’ll rely on my trainer to hold me accountable. If I’m in pain, I’ll focus on low-impact exercises and target the areas of my bod that do not hurt, and consult my trainer for advice. My trainer and my gym and my progress bring me so much joy. By weaving joy into my plans, I naturally reduce obstacles.
Challenging WOOP for Katya: Worrying Less About Others
Win: Spend less time worrying about other people’s problems.
Outcome: Sleep better, focus on my creative projects, and enjoy stronger relationships.
Obstacles: People frequently come to me with complaints and I feel compelled to fix their problems.
Plan: If I start worrying, then I’ll: list the positive aspects of their life, write them a letter I don’t send, or practice mental time travel to remind myself this worry likely won’t matter in the future. I’ll also schedule “worry windows” to contain my anxiety. Writing brings me joy, so I incorporate it into my plan to manage worry.
Don’t give me full credit for WOOP!
The WOOP framework, created by psychologist Gabriele Oettingen, is a science-backed method for turning dreams into actionable plans. By combining optimism with realism, WOOP makes meaningful change achievable.
You can read more about WOOP here: https://woopmylife.org/en/science.
WOOP stuck to me because it works for me and has a funny name.
Why WOOPing Works:
WOOPing is unique because it forces you to confront obstacles upfront and create realistic, actionable plans to overcome them. It’s not just about dreaming big; it’s about preparing for the hard parts.
A key element of WOOP is the "IF" "THEN" statements, which make your plans concrete and actionable.
IF I’m feeling too tired to write, THEN I’ll start with a 5-minute freewrite to get my creativity flowing.
These statements help you anticipate challenges and ensure you’re not derailed when obstacles arise. I use them constantly, and they’ve been a game-changer for staying consistent.
My Personal Twist:
Gabriele uses “Wish” for the W. I replace “Wish” with “Win” because it feels more motivating. Instead of hoping for something, I focus on visualizing my future success.
My Tips for WOOPing:
Don't try to chase too many wins at once—not even 10! Be realistic. You're already winning if you achieve 3-5 goals per year.
Need help prioritizing your wins? Email or message me! I loveeee prioritizing! I wrote about my framework for prioritization here: https://katyacares.substack.com/i/114563352/how-to-prioritize-tasks-while-being-energy-smart
WOOP only works when you're completely honest about your obstacles.
Everyone faces obstacles—success comes from planning for them!
Write down every obstacle you can think of, big or small.
If you're struggling with a win, it's likely because:
your plan needs work, or
your plan doesn't fit YOU
create a plan that matches who you really are (for example, if you hate journaling, don't make journaling part of your plan!)
Creating effective IF-THEN plans takes practice and patience—expect some trial and error!
So to summarize, in order to consistently win:
I JoyMap because joyful moments are essential to my daily life—without them, I become stuck and negative. Planning for joy is crucial because life moves fast, and we often forget to prioritize it.
You truly win when joy becomes part of your strategy for handling obstacles.
Joy map with me here https://docs.google.com/forms/d/e/1FAIpQLSecjdzetO9iw2UyTaup0Pq87lToGYVuyq6CL6Kpi2FCD-q4Zw/viewform
I WOOP because it helps me feel prepared, less anxious, and more confident about my goals.
Journal your WOOPs in a pretty journal or your notes app!
The beauty of practicing WOOP with just a few goals is that it builds problem-solving skills you can use for any unexpected obstacle in life.
Related writings:
I wrote about the hierarchy of purposes here: https://katyacares.substack.com/i/146686289/katyas-hierarchy-of-purposes
I wrote about prioritization here: https://katyacares.substack.com/i/114563352/how-to-prioritize-tasks-while-being-energy-smart
Lots of ideas for joy here:
A Dramatic True Story: Losing My Grip (Literally)
In high school, I thought it was cool to hate on sports. I’d skip gym class to read, convinced exercise was pointless. Then, through a combination of overexertion, a bout of Swine Flu, and bad luck, I lost the ability to use my right hand.
Whoops! Huge obstacle.
I couldn’t dance, play the saxophone or piano, paint, or write. Everything that brought me joy seemed gone. I was VERY sad.
But I couldn’t just be sad. I had SO many goals to accomplish. I was in high school! I needed to get into a good college! I needed a cute boyfriend! I needed to look hot!
Spoiler alert: I got into a great college, dated some cute guys, looked my worst after becoming completely sedentary (surprise, surprise!), and—plot twist—my hand is now stronger than ever.
How did I get from there to here?
By solving problems as they came and making joy a priority.
I shifted my focus to other sources of joy—reading, music, friends, dating, you name it.
I thought ahead about all the challenges that would come from not being able to use my hand and created joyful plans to tackle them.
I taught myself to write with my left hand and use it for everything and felt joy in my success with that.
I made plans to heal that revolved around joy. For example, I found a physical therapist that made me laugh and I would get a treat after going there.
I healed my hand. Then, I began healing the rest of my body, which had deteriorated after years of physical pain and limited movement.
Now, I am stronger than even when I was doing competitive dancing!
Without focusing on joys that were in my control, instead of all the stuff I couldn’t rely on anymore, I wouldn’t have had the energy and motivation to actually keep pushing through to heal and evolve. It took a lot of work to fix my hand, when it felt unfixable, and to start loving exercise.
Not everything is fixable. Many disabilities are permanent. I thought mine was too, I was told I might have chronic pain forever, but it did not turn out that way. I have grieved the years I had without painting and dancing, losing the skills. I never got back to playing the sax, either.
I lost a lot but also, I am grateful for the person I am now. Probably, long term, it is good I understood the value of exercise before the age of 20 🤪 It is also comforting to know that if one part of me hurts, I can still exercise other parts of me, and stay overall healthy.
Sometimes you just have to swallow your ego, confront your obstacles (even if they’re unfair and nonsensical), and change. It helps to have the tools before a big dramatic thing happens and change is necessary.
Another Related Dramatic True Story: An Obstacle Everyone Faced
When another big obstacle happened—the pandemic (big whoops!)—my health anxiety skyrocketed. I worried: What if I caught something and lost my grip again, or worse? With so many obstacles preventing me from distracting myself from these worries, I needed a plan that would work from my apartment.
I remembered something helpful: when my arm would hurt, researching about the brain would bring me joy.
So I decided: IF I was worrying about the pandemic, THEN I would focus on researching joy.
Though I believed in joy, I had no evidence it was worth discussing. It felt too girly, too self-help-like, even tone-deaf.
But I found a book on Joy by Ingrid Fetel Lee, created a virtual book club, wrote about the book and other research on a blog, and received wonderful feedback about how these learnings helped my friends. The rest is history.
Since then, researching the science of joy, discussing it with friends, and writing about it helps calm my anxiety while keeping me productive and growing.
I have been consistently researching joy since 2020. This isn't very common for Eastern Europeans, who tend to be cynical and focused on misery. I changed!
A shorter less dramatic story:
When I felt a little stuck and wanted a new job, I decided to apply for a relevant position with the most joyful-sounding job description (instead of it focusing on how hard people work, it emphasized their great team, cool products, and fun environment). I got the job—likely because I genuinely felt joy imagining myself there—and I've been there for over 4 years!
Final Thoughts: Planning for Joy and Change
Consistency doesn’t come from privilege, constant energy, or an overly rigid mindset. It comes from finding joy in the process and having a plan that works for you. Tools like Joy Mapping and WOOP help you stay grounded, motivated, and resilient in the face of obstacles.
When making life decisions (about jobs, friends, partners, living spaces, hobbies, etc.), I urge you to prioritize whatever will bring you the most consistent, long-term joy.
While we can never predict the perfect choice, I know one thing for sure: every path will have its obstacles. So why not choose the path that brings the most joy along the way?
🎶 IF you plan for joy, THEN WOOP-Dee-Doo, you’ll also follow through. 🎶
That's my new song for you. Also Fiona Apple's "Extraordinary Machine."
Hope this helped! Let me know what you think—email me, leave a comment, or even send me a voice recording of you singing!
With lots of joy, as I'm writing about joy and not dwelling on the state of America,
Katya
Apologies if you tried to comment and it is not showing! There is a bug with Substack today :(
please lmk or try again as it is just now letting me comment again!
Staying on track with my goals is so much easier when I see it as steps towards my dream life! I always make sure at least one of them is reaaally achievable, hahah ❤️