I sent a note to some clients this week to ask what the #1 question they had about their health was. I got a lot of great questions.

When people talk about their health and fitness goals, generally, they say things like:

⚖️ I want to lose 10 pounds.

🧘🏻 I want to sleep better.

🏃🏾‍♀️ I want to run a sub-30-minute 5K.

These are outcome-based goals that focus on a desired outcome or result.

It’s okay to frame goals like this… in casual conversation. But it’s not great for improving or progressing toward that goal.

That’s because wanting an outcome isn’t enough. (Even if you really, REALLY want it.)

Why?
Because we (usually) can’t control outcomes. You can have a 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.

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???

How to get the results you want? Meet behaviour-based goals.

Behaviour-based goals are centred on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation session, or doing some 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 empowering.

Behaviours are HOW you’ll get there.  

Here are a few examples:

What to Do.

► Write down the outcome you want. (Let’s say it’s, “Lose 10 pounds.”)

► Then, write down skills you think you’ll need to get that outcome. (For example, one might be “meal prep.” Next week’s Play of The Week will discuss this part)

► Next, write down a behaviour you can do today that’ll help build those skills. (“Buy and wash blueberries, and put them in a container that’s easily accessible.)

► Try to do the behaviour consistently. (In the example above, maybe you prep a bunch of fruit each Sunday to have healthy snacks available all week.)

You may not always follow through, and that’s okay. Progress is rarely a straight line in the direction you want to head.

But by focusing on the behaviour and not just “lose 20 pounds,” you keep your attention on the part you can control.

That’s truly how you achieve amazing things over time.

Play on!

xox Coach Jan

1. Grab a copy of my book – a practical back-to-basics guide on embracing exercise as play – The Play Book: How To Get In The Habit Of Good Health (soon to be released on Audio!).
2. Book a free 1:1 discovery call with me if you want to put yourself first with some accountability, guidance, and support rooted in the psychology of lasting behaviour change and positive habit formation; all you have to do is take the first step. You don’t have to go it alone!