Focus on the process, not the product.
Here is a little insight into my coaching program and where we would focus the attention while we work together. It is different than (or maybe opposite from) other programs you may have tried in the past..
Making change is a skill…that you can practice…and improve.
And if you want to make big changes, you have to take small, consistent daily actions.
In fact, your behaviors are the only things you can control.
So make those actions your goal.
Outcomes versus Behaviors
Life happens. The world is pretty uncontrollable. And as we read about the closings and cancelations that are happening all across the world, we are all experiencing this first hand.
There are things that are within our control and things that are not. Focus on those you can control as you’re getting started.
If you want to sell your house for a good price, you can renovate it and give it a fresh coat of paint. But you can’t control the real estate market.
If you want to have a nice picnic, you can pack a basket and blanket and plan your route to the park. But you can’t control the weather.
If you want to lose weight, you can eat well and stay active. But you can’t control your fat cells.
You can’t make your body lose 20 pounds on command any more than you can make your house worth a certain amount when you sell it.
In other words, you can’t control the outcome.
But you can control the behaviors that lead to the outcome you want.
Outcomes are WHAT you want. But outcomes don’t tell you what to do.
Behaviors are HOW you’ll get there. Behavior goals give you an action plan.
Set Behavior Goals
So instead of setting “outcome goals”, set “behavior goals”.
Here are a few examples showing the difference, just so you get the picture:
- Run a 5K race in 23 minutes.
- Lose 10 lbs.
- Squat 80 lbs.
- Run for 20 minutes three times per week for the next month, gradually increasing the duration and speed.
- Practice eating slowly at every meal.
- Show up every day and do your nutrition habits consistently.
Does this help clarify the difference?
Notice how all of the behavior goals are a commitment to do a specific set of actions or tasks that lead to the outcome you want.
Also, notice that:
- behavior goals are things you do consistently and regularly;
- behavior goals are small, manageable tasks that are within your control; and
- behavior goals are often things that you can do right now, today or in the near future.
Again: You can’t control the outcome.
But you can control the behaviors that, when done consistently, will move you in the right direction toward your goals.
The 4 Circles
Here’s an exercise that will help you see how outcomes are connected to behaviors.
Take out a piece of paper and draw four circles. Label them:
- Outcome: End of xxx amount of time
- This month: I will
- This week: I will
- Today: I will
In the first circle, identify what you want the outcome of your nutritional change to be at a future point in time.
In “this month”, “this week”, and “today”, write what you will do to get to that “Outcome”.
Notice how what you do right now — and in the near future — contributes to the outcome you seek.
Set yourself up for success.
Be realistic with what you can do. For now, under-estimate your capacity.
Better to start small and succeed than go big and feel like a schmuck for “failing”.
Focus on doing one small, achievable behavior at a time. Then high-five yourself when it happens.
This is a great lesson that can be applied to any goal you are trying to accomplish and is an integral part my coaching.
Please let me know if you are ready to begin your journey!
(Source: Precision Nutrition)