Turn “outcome goals” into “behaviour goals”: Generally, when someone asks about their fitness goals, most people start with the outcome(s) they want:

Outcome goals describe how we want things to be at the end of the process.

There’s nothing wrong with wanting things. Or talking about what you want. Or starting with the end in mind. But we can’t stop there.

Wanting things isn’t enough. Even if you really, really, really want them. Because: We often can’t control outcomes.

Outcomes are affected by many external factors like:

And they’re influenced by physical limitations. Like:

You get the idea what I mean?

But you can control what you do. That’s why behaviour goals are so important: They focus on the things we do have control over. Behaviour goals represent your commitment to practice a particular set of actions or tasks every day, as consistently and regularly as possible. eg. You want to lose weight. Write that down as an outcome you want. Now let’s think about all the little steps we can take to move toward that outcome, and which ones should come first. A simple but very effective tool to lose weight is Eating Slow. Eating slow will not shed your weight immediately. But in fact, eating slowly helps you pay more attention to what you’re eating and how. That means over time, you make better food choices easily and effortlessly. Eating slowly helps you eat a bit less, but still feel satisfied. It helps decrease bloating because now you’re chewing and digesting your food better, which is another plus for losing weight.

Some more examples to make you understand the concept clearly:

1) Outcome – Sleep more. Behaviour – Create a calming pre-sleep routine and start it 60 minutes before bedtime.

2) Outcome – Squat more weight. Behaviour – Squat thrice a week with different intensity.

3) Outcome – Have better relationship with partner. Behaviour – Have a weekly date night.

Notice how both outcome and behavior goals are trackable. However, behaviour goals are usually more effective because they give you something to do (and track) each day. Bringing small habits in your life.

So how can you set powerful behaviour goals today?

Turn “avoid goals” into “approach goals”. Stop drinking soda. Stop eating junk food. Stop smoking. “Avoid” goals like these are nice and straightforward. What’s simpler or easier to understand than “don’t”? Yet “avoid” goals are psychologically counterproductive. Because telling yourself to stop doing something almost guarantees you’ll keep doing it. As you might imagine, nobody likes being told what to do or what not to do. This is called resistance, and it’s completely normal. Turn “avoid” goals into “approach” goals.

“Approach” goals pull you toward something desirable (and quietly pull you away from something you’re trying to avoid). Some examples:

1) Avoid: Stop snacking on “junk food”. Approach : Snack on cut fruits and veggies prepared in advance.

2) Avoid: Stop feeling so fatigued and sleep deprived all the time. Approach: Develop a relaxing sleep ritual and 9 pm bedtime.

Turn “performance goals” into “mastery goals”. Performance goals are a lot like outcome goals. But they’re usually associated with external validation such as wanting to get good grades from a teacher, win a competition, or race against a standardized time.

Just like outcome goals, performance goals are often limited by factors outside your control: It could be rainy and windy on the day of a marathon. That’s out of your control, yet influences your time.

Of course, performance goals can be fun for a while. They can push you to achieve your best. But it’s incredibly demotivating if they don’t work out. 

Mastery is different.

Some examples:

1) Performance Goal – Beat a personal record in the half marathon. Mastery – Work on running elegantly, efficiently, and smoothly. Watch video of self running and identify technique elements to improve, then incorporate these into training plan.

2) Performance Goal -Drop body fat to 8% for an upcoming competition. Mastery – Build your ability to consistently prepare and execute a well-designed meal plan.

1. Take an honest look at your goals. Most people have health and fitness goals. Think about yours. Write them down if you like.

2. Consider the skills you need to do what you want. New outcomes need new skills. If there’s something you want to do, and you haven’t done it, you probably haven’t developed the skills you need.

3. Turn outcomes into behaviours. Once you know which skills will help you reach your goals, break them down into behaviours/actions you can practice with purpose, every day.

4. Focus on what to do, rather than on what not to do. “Don’t do X” is not an action plan. But “Do more Y” is.

5. Enjoy the journey. Choose behaviors you’ll enjoy. Experience the daily zen of doing a thing for its own sake. Refine, improve, and become a master.

This article has been compiled from my lessons over the last two years with Precision Nutrition. I did my Level 1 coaching to start with and then went on to do certification on Sleep, Recover and Stress Management. Right now I am doing my Level 2 certification on Deep Health with them. If you are interested to know more about them, visit their website. They have great online courses which you can do for your knowledge or if you ever want to take coaching as profession.