Are You Setting the Right Goals? How to Set Goals With Instant Rewards

You want to lose weight, sleep better, get stronger, or feel more flexible. You know the person you want to be but you're having trouble getting there. You're not alone - we all struggle to set and reach our health and fitness goals.


But if you adopt the right type of goals and follow a specific goal-setting process you are more likely to succeed.


Let's talk about the different types of goals to consider.


Outcomes Goals


As the name suggests, outcomes goals are what you want to achieve. For example, I want to lose 15 pounds or I want to complete a marathon - those are outcomes goals.


But having only an outcome goal is not enough. How do you plan to lose those pounds or train for that race? You need to be more specific with your intentions.


Not to mention if you don't reach your outcome goal you're likely to lose confidence in yourself which deters you from trying new goals.


If it's helpful for you to start with an outcomes goal - great! If not, consider using process or implementation goals instead.


Process/Implementation Goals


Process goals are steps you can take to reach your outcomes goals. Let's return to the weight loss example. Your outcome goal is to lose 15 pounds. What could your process goals be?


  • Exercise at a moderate intensity for 45 minutes, 5 days a week

  • Increase my vegetable intake to 5 servings per day

  • Reduce my consumption of simple carbs by 1 serving a day

These are just examples! You can create your own process goals based on what you aim to achieve. Remember that tracking your progress is a great way to celebrate your successes on your journey towards your outcome goal.


The other benefit to process or implementation goals is that they are rewarding right away. The more times you execute them, the better you feel and the more confident you become in your ability to sustain healthy habits.


You don't have to wait to feel proud of yourself until you lose 15 pounds - you can be proud of every day you stick to your plan.


Starting the Goal Setting Process


There are a few ways to create health and fitness goals. Here is the set of steps that I have found most helpful when working with individuals that want to make a meaningful change to their health.


Step 1: Your Vision


Who do you want to be? It's not an easy question to answer. But when you imagine yourself at your healthiest and happiest, what does that look like to you?


Are you gardening without joint pain? Are you jogging with your kids on the beach? Take a few minutes to write down what you think of when you think of your healthiest overall self.


Step 2: Transform Vision to Outcomes Goals


You have words, phrases, and images for your healthy vision. Now it's time to take that vision and create your macro or outcomes goals.


Looking to sleep better and feel well-rested? Your macro outcomes goal might be 8 hours of sleep per night.


This step is key when working on goal setting. List as many goals as you can think of and you can narrow it down later in the process.


Step 3: Transform Macro/Outcomes Goals to Micro/Process Goals