How to Get Results and Keep Them
When people talk about their health and fitness goals, generally, they say things like:
I want to lose 20 pounds.
I want to be less stressed.
I want to run a sub 30-minute 5K.
These are all examples of outcome-based goals — goals that focus on a desired outcome or result.
It’s fine to frame goals like this… in casual conversation.
But it’s not so great for actually improving or progressing toward that goal.
That’s because wanting an outcome isn’t enough. (Even if you really, really, REALLY want it.)
Why?
Because we (usually) can’t control outcomes.
You can have crystal clear vision of your goal — plus all the motivation in the world — but then:
You get slammed with work.
Your kid goes through a mental health crisis.
Your gym closes for, like, TWO YEARS.
You develop problems sleeping.
Your knee gives you problems and gets in the way of working out.
And poof!
There goes your goal — up in smoke.
However, you might’ve had little to do with your goal not working out. It’s just that things beyond your control — work, other people, your biology — didn’t cooperate.
But if results are out of your hands… is it totally pointless to even have goals?
Not quite.
Meet: Behavior-based goals.
Behavior-based goals are centered on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation or yoga session, or doing some type of training or active recovery most days of the week.
Because you have MUCH more control over your behaviors, behavior-based goals are more effective — and more empowering. Your behavior is within your control unlike the outcomes.
Here are a few examples of turning outcome goals into behavior goals:
EXAMPLE 1
Outcome goal: Lower blood sugar-not in your control alone
Behavior goal: Take a 20-minute daily walk-in your control and you’re taking action
EXAMPLE 2
Outcome goal: Sleep 8 hours a night-the time is out of your control
Behavior goal: Create a calming bedtime routine and start it 30 minutes before bedtime n
EXAMPLE 3
Outcome goal: Improve relationship with partner-the results are out of hands
Behavior goal: Have a date night once a week-you can create a plan and be in control of it
So, how to set a behavior goal — TODAY.
What to Do
► Write down the outcome you want. (Let’s say it’s, “Lose 20 pounds.”)
► Then, write down some skills you think you’ll need to get that outcome. (For example, one might be “cook more at home”)
► Next, write down a behavior you can do today that’ll help build those skills. (“Buy and wash blueberries, and put them in a container that’s easily accessible.)
► Stick to the behavior consistently. (In the example above, maybe you prep a bunch of fruit each Sunday so you have healthy snacks available all week.)
You may not always follow through, and that’s okay. Progress is almost never a straight line in the direction you want to head.
But by focusing on the behavior and not just “lose 20 pounds,” you’re more in control of what the results turn out to be by making a plan.
That’s truly how you achieve amazing things over time. Be in control.
Be more in control of your nutrition by downloading my guide which will provide you with information like calorie intake, fiber intake, hydration, what supplements to take, and more that you need so you have a better idea of how to take care of your nutrition.
