Rethinking Positive Thinking by Gabriele Oettingen

Last updated: Aug 16, 2023

Summary of Rethinking Positive Thinking by Gabriele Oettingen

Rethinking Positive Thinking by Gabriele Oettingen is a book that challenges the conventional wisdom of positive thinking and offers a new approach to achieving goals and finding success. Oettingen argues that simply visualizing success and maintaining a positive mindset is not enough to make dreams come true. Instead, she introduces a method called Mental Contrasting with Implementation Intentions (MCII) that combines positive thinking with a realistic assessment of obstacles and a plan for overcoming them.

Oettingen begins by explaining the limitations of positive thinking. While it can boost mood and motivation in the short term, it often leads to complacency and a lack of action. She cites numerous studies that show how positive thinking can actually hinder progress by creating a false sense of accomplishment and reducing the drive to take necessary steps towards achieving goals.

The author then introduces the concept of mental contrasting, which involves envisioning a desired future outcome and then contrasting it with the current reality and potential obstacles. This process helps individuals identify potential barriers and develop strategies to overcome them. Oettingen emphasizes the importance of being realistic and acknowledging the potential challenges and setbacks that may arise.

Next, Oettingen introduces implementation intentions, which are specific plans that outline when, where, and how individuals will take action towards their goals. These intentions help to bridge the gap between positive thinking and actual behavior by providing a clear roadmap for action. Oettingen provides practical tips and examples for creating effective implementation intentions.

The author also explores the role of positive fantasies and how they can often lead to inaction. She explains that while positive fantasies can be enjoyable, they can also create a sense of accomplishment without any actual progress. Oettingen encourages individuals to engage in mental contrasting instead, as it helps to identify potential obstacles and develop strategies for overcoming them.

Oettingen supports her arguments with numerous studies and real-life examples, demonstrating the effectiveness of mental contrasting and implementation intentions in various domains such as education, health, relationships, and business. She also addresses common misconceptions and criticisms of her approach, providing evidence to support her claims.

In conclusion, Rethinking Positive Thinking offers a comprehensive and evidence-based alternative to traditional positive thinking. Oettingen's method of mental contrasting with implementation intentions provides a practical and effective approach to achieving goals and finding success. By combining positive thinking with a realistic assessment of obstacles and a clear plan for action, individuals can overcome barriers and make their dreams a reality.

1. The Power of Mental Contrasting

In her book, Gabriele Oettingen introduces the concept of mental contrasting, which is a powerful technique for achieving goals. Mental contrasting involves envisioning a desired future outcome and then contrasting it with the current reality. By doing this, individuals are able to identify potential obstacles and develop strategies to overcome them. This technique helps to bridge the gap between positive thinking and realistic action, as it encourages individuals to acknowledge and address the challenges they may face.

For example, if someone wants to lose weight, they may mentally contrast their desired outcome of being fit and healthy with their current reality of unhealthy eating habits and lack of exercise. This contrast allows them to identify potential obstacles such as cravings or lack of motivation, and develop strategies to overcome them, such as meal planning or finding a workout buddy. By using mental contrasting, individuals can create a more realistic and actionable plan for achieving their goals.

2. The Downside of Positive Visualization

While positive visualization is often touted as a powerful tool for achieving success, Oettingen argues that it can actually be detrimental to goal attainment. She explains that simply visualizing a positive outcome without considering the potential obstacles can lead to complacency and a lack of motivation. When individuals only focus on the positive aspects of their goals, they may underestimate the effort and resources required to achieve them.

Oettingen suggests that instead of solely visualizing success, individuals should engage in mental contrasting to consider both the positive outcome and the potential obstacles. By doing so, they can develop strategies to overcome these obstacles and increase their chances of success. This approach encourages individuals to take a more realistic and proactive approach to goal attainment, rather than relying solely on positive thinking.

3. The Importance of Identifying and Addressing Obstacles

In her book, Oettingen emphasizes the importance of identifying and addressing obstacles when setting goals. She argues that simply focusing on positive thinking and visualizing success is not enough to achieve goals. Instead, individuals must also consider the potential obstacles that may arise and develop strategies to overcome them.

By identifying potential obstacles, individuals can create a more realistic and actionable plan for achieving their goals. They can anticipate challenges and develop strategies to overcome them, increasing their chances of success. Oettingen suggests that individuals ask themselves questions such as "What is standing in my way?" and "What can I do to overcome these obstacles?" This approach helps individuals to take a more proactive and realistic approach to goal attainment.

4. The Role of Mental Energy in Goal Attainment

Oettingen introduces the concept of mental energy, which plays a crucial role in goal attainment. She explains that mental energy is the fuel that drives individuals to take action towards their goals. Without sufficient mental energy, individuals may lack the motivation and focus needed to achieve their desired outcomes.

Oettingen suggests that individuals can increase their mental energy by engaging in a technique called "WOOP" (Wish, Outcome, Obstacle, Plan). This technique involves mentally contrasting the desired outcome with the current reality, identifying potential obstacles, and developing a plan to overcome them. By doing so, individuals can increase their mental energy and motivation, making it easier to take action towards their goals.

5. The Power of Implementation Intentions

Oettingen introduces the concept of implementation intentions, which are specific plans that individuals make to achieve their goals. She explains that implementation intentions help to bridge the gap between intention and action, as they provide a clear roadmap for achieving desired outcomes.

For example, instead of simply stating a goal to exercise more, an individual could create an implementation intention by saying, "I will go for a 30-minute walk every morning before work." This specific plan increases the likelihood of follow-through and helps individuals overcome potential obstacles.

Oettingen suggests that individuals create implementation intentions by asking themselves questions such as "When and where will I take action?" and "What specific steps will I take to achieve my goal?" By creating clear and specific plans, individuals can increase their chances of success.

6. The Role of Positive Thinking in Coping with Failure

Oettingen acknowledges that positive thinking can be beneficial in coping with failure and setbacks. She explains that positive thinking can help individuals maintain a sense of hope and optimism, even in the face of adversity.

However, Oettingen also emphasizes the importance of combining positive thinking with a realistic assessment of the situation. She suggests that individuals engage in a technique called "mental contrasting with implementation intentions" when faced with failure. This technique involves mentally contrasting the desired outcome with the current reality, identifying potential obstacles, and developing a plan to overcome them.

By combining positive thinking with a realistic assessment of the situation, individuals can maintain a sense of hope and motivation while also taking proactive steps towards achieving their goals.

7. The Role of Feedback in Goal Attainment

Oettingen highlights the importance of feedback in goal attainment. She explains that feedback provides individuals with valuable information about their progress and helps them make necessary adjustments to their strategies.

Oettingen suggests that individuals seek feedback from trusted sources, such as mentors or coaches, to gain insights into their performance and areas for improvement. By actively seeking feedback and using it to make adjustments, individuals can increase their chances of success.

Additionally, Oettingen emphasizes the importance of self-reflection and self-feedback. By regularly assessing their own progress and performance, individuals can identify areas for improvement and make necessary adjustments to their strategies.

8. The Power of Mental Contrasting in Relationships

Oettingen explains that mental contrasting can also be applied to relationships, not just personal goals. By mentally contrasting the desired outcome of a relationship with the current reality, individuals can identify potential obstacles and develop strategies to overcome them.

For example, if someone wants to improve their relationship with their partner, they may mentally contrast their desired outcome of a loving and supportive relationship with their current reality of frequent arguments and lack of communication. This contrast allows them to identify potential obstacles such as poor communication skills or unresolved conflicts, and develop strategies to overcome them, such as attending couples therapy or practicing active listening.

By using mental contrasting in relationships, individuals can create a more realistic and actionable plan for improving their connections with others.