When people talk about their health and fitness goals, generally, they say things like:
⚖️ I want to lose 10 kilos.
🧘🏻 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.
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, ONE YEAR.
You develop problems sleeping.
Your knee decides it hates running.
And poof!
There goes your goal — up in smoke. Staring at the ashes of your former goals can feel like a personal failure.
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, how are you supposed to improve at anything???
Behaviour-based goals are centred on the ACTIONS you take, like eating slowly at every meal, practising a daily meditation session, or doing some type of training or active recovery most days of the week.
Because you have MUCH more control over your behaviours, behaviour-based goals are more effective and more empowering.
Here are a few examples of turning outcome goals into behaviour goals:
EXAMPLE 1
Outcome goal: Lose 10 kilos
Behaviour goal: Start eating whole foods and exercising daily
EXAMPLE 2
Outcome goal: Lower blood sugar
Behaviour goal: Take a 20-minute daily walk
EXAMPLE 3
Outcome goal: Sleep 8 hours a night
Behaviour goal: Create a calming bedtime routine and start it 30 minutes before bedtime
EXAMPLE 4
Outcome goal: Improve relationship with partner
Behaviour goal: Have a date night once a week
Behaviour-based goals can be a powerful tool in achieving your health and fitness goals. Here's how you can do it:
Identify your goal
Write down the outcome-based goal you want to achieve. (Let’s say it’s, “Lose 10 kilos.”)
Identify specific behaviours
Then, write down specific behaviours that will contribute to your health and fitness goals.
For example, if your goal is to lose weight, behaviours like eating nutritious meals, meal prep, exercising regularly, and getting enough sleep can be important.
Set realistic and measurable goals
Make sure your behaviour-based goals are realistic and measurable. Instead of setting a vague goal like "eat healthier," set a specific goal like "buy and wash blueberries, and put them in a container that's easily accessible" or "eat at least five servings of fruits and vegetables every day." This way, you can track your progress and stay motivated.
Break it down
Break down your behaviour-based goals into smaller, manageable steps. This makes them less overwhelming and easier to incorporate into your daily routine.
For example, if your goal is to exercise regularly, start with small steps like taking a 15-minute walk every day and gradually increase the duration and intensity.
Create a routine
Consistency is key when it comes to behaviour change. Create a routine that includes your behaviour-based goals.
In the example above, maybe you prep a bunch of fruit each Sunday to have healthy snacks available all week. Another example might be if your goal is to meditate daily, set aside a specific time each day to practice meditation. Having a routine makes it easier to stick to your goals.
Track your progress
Keep track of your progress to stay motivated and accountable. Use a journal, an app, or any other method that works for you. Celebrate your achievements along the way, no matter how small they may seem. This positive reinforcement will help you stay on track and maintain a cheerful mindset.
Adjust and adapt
Be flexible and willing to adjust your behaviour-based goals as needed. Life can be unpredictable, and circumstances may change. If you encounter obstacles or setbacks, don't get discouraged. Instead, find alternative ways to stay on track and adapt your goals accordingly.
Remember, achieving your health and fitness goals is a journey, and it's important to enjoy the process.
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 behaviour and not just "lose 10 kilos," you keep your attention on the part you can control.
Stay positive, stay motivated, and celebrate your progress along the way.
That's truly how you achieve amazing things over time.
References:
Precision Nutrition