Categoriespersonal training psychology

Why Is It So Hard To Be Healthy?

Being or not being healthy, by and large, is rarely an information problem. Most people know regular physical activity is good for their health, as is not crushing an entire bag of Doritos right before bed.

Why, then, are so many of us struggling with attaining a “healthy” lifestyle?

Simple (but not really): Lack of behavioral interventions.

In today’s guest post strength coach and PhD to be, Justin Kompf, discusses the dilemma.

Copyright: paulgrecaud / 123RF Stock Photo

Why Is It So Hard To Be Healthy?

Four facts keep me thinking on a consistent basis.

  • The majority of us are overweight or obese
  • The majority of people who lose weight will gain it back
  • The majority of us are getting insufficient amounts of exercise; and
  • The majority of people who start an exercise program will quit within six months

Physical inactivity contributes to 9% of premature deaths.

Maintaining a healthy body weight and exercising regularly are two of four health behaviors (the other two being not drinking your face off and not smoking) that can extend a person’s life by over a decade.1

Mathematically, the odds of a person doing two behaviors is lower than doing one behavior, and the percent should keep getting smaller as more behaviors are added on.

Still, the number is staggeringly low.

Only 4.8% of us do all of these health behaviors. Stated otherwise, 95.2% of people either have a poor diet, are insufficiently active, drink too much, smoke, or do some combination of the four behaviors.

Why Don’t People Do These Health Behaviors?

I was recently at an interview for a new training job and my interviewee asked me why I train people.

It’s because we sell time. We can give people additional high qualities years on their life so that they can continue doing what they love to do.

The question of why; as in, “why don’t people do these healthy behaviors” sits around in my mind a lot. The question of adherence also hangs out up there.

The environment exerts such a strong influence on us that it makes it challenging to be healthy. I would also say that most people lack an appropriate plan and a strong enough form of behavioral regulation.

Environmental Influence

We live in an ‘obesogenic environment’.

The term “obesogenic environment” refers to an environment that promotes gaining weight and one that is not conducive to weight loss. This environment helps, or contributes to, obesity.

So, quite literally when we try to lose weight or exercise there is a fight against the environment.

Imagine going to work, trying to get a project done but Jim the cubicle invader keeps barging into your office to talk about his weekly Tinder dates. Then, because he thinks it’s funny, he flips your desk too.

That’s what weight loss is like in our environment, keeping focus despite distractions and going back to work despite setbacks.

What to do Then?

Full disclosure, I don’t have all the answers. Everyone is different so a one size fits all answer would be a disservice. All I have is experience and a decent understanding of behavioral research.

So, what to do?

In my opinion, the best thing a person can do no matter what is to simply start.

That being said, as people start, there are things I would encourage them to do in regards to their behavioral regulation.

Whenever someone sets a goal, they have a motive.

For example, “I want to lose 20 pounds” or “I want to gain 10 pounds of muscle” are both motives. They are a person’s WHAT and are a part of a person’s goals.

WHAT’s also have WHY’s.

A person’s WHY is their form of behavioral regulation.

People can be extrinsically motivated or they can be intrinsically motived.

Intrinsic motivation refers to doing an activity out of sheer enjoyment. But, let’s face it most people won’t always run, lift or eat broccoli for sheer enjoyment.

Within extrinsic motivation are four different categories. They are (see chart above and below) external regulation, introjected regulation, identified regulation, and integrated regulation.

Regulation type Description Example
External regulation Achieve an external reward or avoid punishment

Compliance with demands from others

 Exercising because of doctor’s orders
Introjected regulation Avoiding shame, enhancing ego or pride Exercising to avoid feeling guilty
Identified regulation Acceptance of the value of the behavior Exercising because it is important to do so
Integrated regulation Behavior is congruent with a person’s values and needs Exercising because the outcome is valuable

Being fit is part of one’s identity

Behavior Change is Like Battle

Recall, the obesogenic environment is programmed to make us fat. In order to overcome it there must be a ‘fight’ against it.

Most behavioral theories discuss a motivational phase and a planning phase.

Motivational phases are the precursor for a planning phase. A person has to have some form of motivation (i.e. not be amotivated) to make a plan.

However, it certainly helps in the planning phase to have a strong form of behavioral regulation (why you are motivated to do a behavior).

Here’s how I think about it; when a person goes to battle they have their own strengths as well as a weapon of choice.

Thor doesn’t go into battle without his hammer (RIP Mjolnir), Luke Skywalker doesn’t leave his light saber at home, and the Punisher (watch this series2) is always packing.

These heroes also have their plan.

The Punisher doesn’t just go in guns blazing, he’s tactical. Luke Skywalker blows up the death star with a good plan (Thanks Rogue One) but gets his hand cut off when he takes on a challenge that is too big for him.

Think of motivational regulation as a person’s strength and think of the plan of attack as the strategy for success.

The more powerful your weapon (or the weaker the adversary), the less necessary a specific plan becomes.

If a person loves weight lifting (intrinsic motivation), they wouldn’t really need instructions to make a specific plan because nothing can stop them. Odds are they would make plans with no help.

In geek language, Superman wouldn’t need a plan to beat a common criminal. His strength is sufficient to just get the job done.

Strength and Plans

Any form of motivational regulation is enough to get a person started. However, there are some forms that are more likely to keep a person going.

If motivational regulation is closer to the extrinsic side, the challenge shouldn’t be made too hard. Barriers are likely to derail people like this.

To me, having external regulation to fight the obesogenic environment would be like Luke Skywalker going to fight Darth Vader with a rubber chicken.

He’s going to need a damn good plan to win, and even then, it’s likely that he will get his other hand chopped off.

Regulation type Description Metaphor
External regulation Achieve an external reward or avoid punishment

Compliance with demands from others

 Rubber chicken
Introjected regulation Avoiding shame, enhancing ego or pride sling shot
Identified regulation Acceptance of the value of the behavior One of those laser guns Chewbacca has
Integrated regulation Behavior is congruent with a person’s values and needs The force and a lightsaber

On the other hand, if a person wants to achieve a goal because the behavior is congruent with their life values (i.e. to be a better parent) that’s the same as going into a fight with the full use of the force and a lightsaber.

You still need a plan, but you’re better equipped to win.

Planning Phases

Planning phases dictate specifically when, where and how a behavior is going to occur.

For example, if someone decides that eating more vegetables will be beneficial to their health, they should plan exactly when and where they are going to eat vegetables.

These plans are called implementation intentions. They link situational cues to desired behaviors.

If a person wants to eat more vegetables they might say “when it is my lunch break I will have the bag full of baby carrots I brought to work”

I propose that a stronger motivational foundation when paired with specific planning will contribute to more favorable outcomes.

Motivational foundation Planning phase Predicted behavioral outcome
External regulation

 

 Weak
Introjected regulation Implementation intention formation Moderate
Identified regulation

 

 Strong
Integrated regulation Very strong

What to Do?

With a weak foundation (i.e. external or introjected) plans are more necessary but still likely not as effective as if they were based on a strong foundation (i.e. identified or integrated).

There are many reasons why people fail but I consider behavioral regulation to be an especially important one.

Changing motivational foundations is challenging. A weight loss goal is great. However, as people go through the process they should try to find activities that they love doing. For example, they could do the following:

  • Try a variety of exercises and see which one makes you feel great, ones you love
  • Set a small goal: (1) do 1 pull up (2) do one perfect push-up (3) run a 5k (4) learn how to master a squat or a deadlift
  • Learn to make new foods that taste good and are also healthy
  • Try connecting your goal to a different value. Sure, losing weight will make you look better but it will also make you healthier which means you will have better quality time to do the things you love doing. Try making the link between your goal and life values.

Reference

Ford, E.S., Zhao, G.Z., Tsai, J., Chaoyang, L. (2011). Low-risk lifestyle behaviors and all-cause mortality: Findings from the national health and nutrition examination survey III mortality study. American Journal of Public Health 101(1): 1922-1929.

Author’s Bio

Justin is a PhD student in the exercise and health sciences department at the University of Massachusetts at Boston. He is a certified personal trainer and certified strength and conditioning specialist. Justin blogs at Justinmkompf.com.

You can follow Justin on Facebook HERE.

CategoriesAssessment coaching Motivational personal training

3 Questions to Assess Your Clients’ Willingness to Change

You may have heard I’m traveling in Europe.1

Today’s guest post comes courtesy of Canadian health and fitness professional, Dave Smith. He shares some excellent advice on how we can better assess our clients’ willingness to change.

Have you ever had a client who was extremely eager to jump into the health and fitness lifestyle?

They’ve bought their new fancy running shoes, pedometer, sweat pants, and they’re ready to go.

You sense this eagerness, and to help them, you construct an intensive diet and training plan that will help them achieve their goals.

1 week passes – everything is going well.

2 weeks pass – they’ve missed a training session.

3 weeks pass – they’ve missed 3 training sessions and only followed the diet plan for 2 days of the week.

4 weeks pass – they’ve given up. Dieting and training just “isn’t for them.”

We’ve all had these types of clients in the past, and it can be very misleading – one day they’re inspired and motivated to be healthy, the next day they’ve given up and are back to their old ways.

It’s important that when you’re working with new clients, you assess the stage that they’re at regarding to how willing they are to make changes.

You have to see past the initial excitement that they may have, and make a proper assessment of their level of dedication to changing.

The 5 Stages Of Behavior Change

The Transtheoretical Model is a handy little tool that you can use to assess your clients willingness to change – in this case, a change in their training and eating habits.

These 5 stages are:

  • Pre-Contemplation: The person is not planning on taking action at all
  • Contemplation: The person is aware that their behaviour is problematic, and is beginning to educate themselves on the changes necessary
  • Preparation: The person is preparing and is ready to take action in the near future
  • Action: The person is making changes to their behavior
  • Maintenance: The person has now made those changes a habit and is a part of who they are

Using these 5 stages, we are able to assess our clients and their willingness to change.

The Reason Why The Stages Of Change Are So Important

Understanding the stages of change is crucial for being able to properly assess a new client’s ability to build new habits.

For example, let’s look at a new client that we’re working with named Jimmy.

Jimmy’s a cool guy. He’s 32 years old – wife and two kids, works a standard office job.

Jimmy wants to make some real gains. He wants to put on some muscle.

So Jimmy comes to you looking for a training and diet plan that will help him with his goal. He seems extremely eager, energetic and ready to go all out with the new plan that you’ve written up for him.

But you’ve seen this too many times.

Too many times clients have come to you with the energy of a kid in a candy store, only to have that energy drained after a mere three weeks.

Not only have they upset themselves, but it can also can give the impressions that the service you’re providing is sub-par.

The reason why it’s important to recognize the 5 stages of behaviour change is because it allows you to see past the initial excitement and assess your client’s willingness to change in a long-term perspective.

So now when Jimmy comes to you ready and wired, it’s your job to ground his excitement and assess where he’s really at.

Not only will it prevent him from being upset in the future if he decides to drop off at the three week mark, but it also prevents the chance that your reputation is tainted.

3 Questions For Assessing Your Clients

To do this assessment, here are three questions you can ask Jimmy that will bring down the initial wavering excitement levels and decide if he REALLY is ready for change.

1. Have you tried anything previously to make progress towards your goals?

If Jimmy tells me he’s tried everything from calisthenics to Olympic lifting, there’s a good chance that he’s probably in the preparation stage. He’s searching for answers but hasn’t figured out an appropriate action plan.

This is shown by Jimmy’s inability to pick a path and stick with it. This might also tell you that Jimmy is looking for a “magic pill” to solve his problems. Maybe he’s looking for the quick fix rather than sticking with one plan.

2. What, specifically, has stopped you in the past from reaching your goals?

This is where you get to see if Jimmy comes up with an external excuse or not.

If Jimmy tells you he hasn’t had enough time because of work, or because his wife and kids have kept him too busy – you can recognize that he’s probably in either the Contemplation or Preparation stage.

While he sees value in adding more muscle to his frame, his priorities lie elsewhere.

Throwing him into an intensive program is doomed to fail (at this point).

Jimmy needs to be introduced to change more slowly.

3. Using a scale of 1 to 10 (1 being “there’s no way” and 10 being “definitely will do”), would you be able to exercise for _minutes for _days this coming week?

This is the ultimate test of Jimmy’s willingness to change.

In this case, Jimmy says that he’s probably at a 6 when it comes to exercising 45 minutes, 4 times per week: He’s got a lot of commitments next week, but he’s ready to “try his best.”

Is a 6 rating really that convincing?

Do you really want to give a client a task that has at least a 40% chance of failure? (I say “at least” because most clients overestimate their ability to take on change in the beginning!)

Identifying a Willing, Ready, and Able Client

Question #1 gets the ball rolling. It lets you see how new or experienced your client is with training and nutrition, and also his level of interest in these two areas.

Question #2 throws a curve ball to the client. He is perhaps thinking you’re just asking a basic question, but really you’re screening the client to see his attitude and willingness to change.

If your client blames the reason of not reaching their goals on external factors – deflecting the reason to things such as not enough time, too busy with work, the wife not cooking healthier meals or the kids bringing home junk food – then this is a sign of someone who’s in one of the earlier stages of change.

Again, the notion of wanting change is there, but perhaps not at the expense of other enjoyable things in life.

However, if they take responsibility for their actions or lack of, then that’s a good sign of someone who could possibly be ready to get started.

Question #3 is the true test of a client’s willingness to change. “Action speaks louder than words”, and we’re about to find out how loud their actions really are.

Any number they give you shows their level of commitment to following a training and nutrition plan.

  • Any number between 1 and 3 is a sign that they’re probably not ready for much of a change.
  • A number between 4 and 6 is an okay, mediocre response. A small change may be possible.
  • A number between 7 and 10 is a good sign that they’re ready to go. Let’s take them into Action.

Changing Your Plan For Different Behavioral Stages

You can’t give a client an intensive, thorough training and nutrition plan when they’re not ready to change, so it’s important to identify which stage your client is at and adjust their needs from there.

Remember, the majority of them are going to say “they’re ready for everything right now” when their excitement levels are high, but it’s your job to assess how willing they truly are.

Clients that are in the Precontemplation stage need help finding their “why.” Help them see why it’s important to work out and eat healthy. You can relate it to having more self-confidence, living longer so they will be able to spend more time with their family etc.

Once you find their why, keep tapping on that pressure point.

Clients that are in the Contemplation stage will benefit by showing what they can achieve as well as the sacrifices they’re going to have to make to achieve it. Also a basic level of the how to achieve their goals will help them.

 

Clients that are in the Preparation stage will benefit from organizing a custom plan for them. Sorting out times that they’re able to exercise, recipes that are healthy and they also like etc. Anything that is customized for them and moves them towards taking action.

When the client has reached the Action stage, they’re now to start working on the fitness plan that you’ve customized for them. Remember to not jump the gun and start with extreme exercise sessions to begin with. Gauge where your clients fitness levels are at and work your way up from there in small steps.

Once your client is in the Maintenance stage, you’re now able to just keep the ball rolling and help them so they don’t fall back to their old ways. Spice things up every now and then with different exercises, challenges; perhaps increasing their training frequency or adding some extra healthy snacks.

Remember, you’re the professional. You’re the leader. It’s up to you to properly assess a new client and then deliver a program that has the highest likelihood of success.

About the Author

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. He shares awesome health and weight-loss tips through his blog and podcast that you can find at makeyourbodywork.com.

Categoriescoaching Nutrition

Why Eating With Your Non-Dominant Hand Can Help With Weight Loss

Everyone has ran into a situation where they have had great intentions to eat healthy but somehow find themselves mindlessly reaching for a bag of chips or ice cream rather than the fruit or vegetables they had planned on eating.

By the time they realize what they are doing half the bag or carton is already gone!

Most people tend to underestimate how many food-related decisions they make every day.

That is to say: most of the food decisions we make happen automatically or without conscious intention (4). Behavior that occurs without conscious intention is descriptive of habit. The two important components of habit are repetition; the behaviors occur often, and context; the behavior occurs in the same environment.

Many people battle between their bad habits and their good intentions.

If the context or environment in which behaviors occur is not changed it is likely that bad habits will win out over good intentions more times than you would like.

Note From TG: Reminds me of the concept of the Elephant, Driver, and the Path1alluded to in Dan and Chip Heath’s awesome book, Switch: How to Change, When Change Is Hard.

There are many environmental contributions to behavior. However, for the purposes of this article the environment will constitute the where and how behaviors occur.

In a research study Neal and colleagues found that interrupting habits is as easy as switching the hand you eat with.

They found that individuals who scored high for habitually eating popcorn during a movie ate relatively the same regardless of if the popcorn was fresh or seven days old!

That is, they ate without thinking.

However, when high habit popcorn eaters were asked to eat with their non-dominant hand they ate considerably less when the popcorn was stale.

Participants ate slightly more than 40% of their bucket when they ate stale popcorn with their dominant hand whereas they ate slightly more than 20% of their stale popcorn when they switched to their dominant hand (1).

This small environmental disruption apparently brought behavior under intentional control and allowed high habit participants to follow their goals (to not eat a lot of popcorn that tasted like Styrofoam!).

Disrupting automatic eating may be as easy as moving unhealthy food out of sight2 (2) or changing the sequence of events that leads to automatic eating.

For example, picture that every day you come home from work and enter your home through the kitchen door.

Note From TG: Or, if you’re me, parachuting from an Apache helicopter onto the roof of the apartment complex. Same difference.

From there you open the fridge and stare at the leftover pizza slices from last night. A few minutes later you’re still standing in front of the fridge and are working on your third piece!

In this case the series of events as well as the location of the food could have been changed to help disrupt mindless eating3 (3). This individual could have done the following:

  1. Walk through the front door rather than the kitchen door to avoid temptation.

  2. Put the pizza in a less noticeable place such as the bottom shelf. Place healthy food at eye level so it is a more noticeable snack than the pizza.

  3. Rather than eat food in front of the fridge put one piece on a plate and bring it to the dinner table.

It is easy to imagine how these concepts could apply to different scenarios.

For example, you may drive home from work past a series of fast food restaurants. It has been a long day and you’re hungry now. Rather than mustering up the willpower to say no to four different restaurants find an alternative route home.

If you find yourself engaging in an unhealthy behavior think about the series of events that led up to the behavior.

Note: HERE’s some further reading on how to go about changing behaviors.

From there think of ways to interrupt this sequence of events or make the behavior more difficult to do. The environment is an important and overlooked contributor to habit. By modifying it you may be able to bring your actions under voluntary control and perform the healthy behaviors you would like to do!

Author’s Note

This article covered one important part of how personal trainers can help clients make healthier decisions. I believe that this information is just one important aspect of how trainers can provide better services for their clients.

Because of this passion I have put together a full day conference where great coaches and researchers will share their knowledge to help trainers provide a better service.

These speakers include Tony Gentilcore, Mark Fisher, Dr. Cassandra Forsythe, Dr. Spencer Nadolsky, and John Brand. The conference is Saturday April 2nd at SUNY Cortland. For more information you can go HERE.

CEUs will be available and the cost is only $20 for students and $60 for professionals.

Also, I totally don’t have bigger biceps than Tony.

References

  • Neal DT, Wood W, Labrecque JS, and Lally, P. How do habits guide behavior? Perceived and actual triggers of habits in daily life. J Exp Soc Psychol 48:492–98, 2011.
  • Wansink B, Painter JE, and Lee YK. (2006) The office candy dish: Proximity’s influence on estimated and actual consumption. Int J Obesity 30: 871-875.
  • Wansink, Brian.Mindless Eating: Why We Eat More Than We Think. Bantam Books, 2006.
  • Wansink B. and Sobal J. Mindless eating: The 200 daily food decisions we overlook. Environ Behav 39(1): 106-123, 2007.

 

 

CategoriesNutrition rant

Fitness Consumer Choice: Why Pizza Hut Trumps Food Prep

I’m a nerd when it comes to the topic of behavioral economics.1

For those unaware of what it is (via Wikipedia):

“Behavioral economics and the related field, behavioral finance, study the effects of psychological, social, cognitive, and emotional factors on the economic decisions of individuals and institutions and the consequences for market prices, returns, and the resource allocation.”

For those who zoned out reading the above definition and need something a little more simplified, you can also think of behavioral economics as the following:

“Stuff Malcolm Gladwell writes about.”

So anyone who’s read his books The Tipping Point, Blink, Outliers, What the Dog Saw, and/or David & Goliath…has, more or less, inadvertently – or maybe not – brushed elbows with the topic.

And while many consider Gladwell the “big fish in the small pond” on the topic, there are many other prominent authors and books that enter the picture I’m a huge fan of:

– The Heath brothers (Chip and Dan), authors of Made to Stick, Switch, and Decisive.

– Dan Ariely, author of The Upside of Irrationality and Predictably Irrational.

– And maybe most popular of all, the book(s) which kind of popularized the genre, Freakonomics.

I find it all fascinating and wholeheartedly relevant to every day life. Taking a handful of snidbits from various books I’ve read in the past, how could any of the below scenarios not pique anyone’s interests?

– Does the chance of getting caught affect how likely we are to cheat?

– How do companies pave the way for dishonesty?

– Does religion improve our honesty?

– Why do some failures inspire breakthroughs and others breakdowns?

– Why can large bonuses make CEOs less productive?

– Why is revenge so important to us?

– Why does my wife get pissed if I don’t make the bed in the morning?

All are interesting quandaries, no?2

More germane to health and fitness, however, I find behavioral economics to be very insightful. I mean, how else to explain, despite knowing better, and contrary to what their goals may be, why someone would choose to hit up a Pizza Hut buffet after work rather than heading home and preparing a more nutritious meal?

What makes someone prefer to binge watch House of Cards over going to the gym? And then bitch and whine about how they never seem to see results?

Or, I don’t know…if someone’s a hardcore Paleo Nazi and they eat a “paleo brownie,” is it still Paleo? You know, cause Stevia (and brownies) weren’t necessarily part of a cave man’s diet back in the day.

As a fitness professional (I feel), having the ability to dig a little deeper and to peel back the psychological onion as to what prevents certain people from attaining certain fitness and health goals is important.

Because more often than not it’s much more than an “education/information” thing, in addition to it being much more than simply telling someone what or what not to do.

Lets take a passage from the book I’m currently reading, Misbehaving: The Making of Behavioral Economics, by Richard Thaler:

“To begin any discussion of mental accounting, it helps to understand the basic economic theory of the consumer. Recall from the discussion of the endowment effect that all economic decisions are made through the lens of opportunity costs. The cost of dinner and a movie tonight is not fully captured by the financial outlay – it also depends on the alternative uses of that time and money.

If you understand opportunity costs and you have a ticket to a game that you could sell for $1000, it does not matter hw much you paid for the ticket. The cost of going to the game is what you could do with that $1000. You should only go to the game if that is the best possible way to could use that money.

Is it better than one hundred movies at $10 each? Better than an upgrade to your shabby wardrobe? Better than saving the money for a rainy day or a sunny weekend?

This analysis is not limited to decisions that involve money. If you spend an afternoon reading a novel, then the opportunity cost is whatever else you might have done with that time.”

As Thaler notes, “thinking like that is a right and proper normative theory of consumer choice.”

Not to steal his thunder (I totally am), but I’d argue it serves as a right and proper normative theory of (fitness) consumer choice.

Opportunity Costs

Revisiting one of the examples above, there could be any number of reasons why someone would choose to walk into a Pizza Hut rather than head home to prepare a wholesome meal.

It’s certainly more convenient and less time intensive. But maybe they choose to do so because they literally have no pots and pans to cook with. Or any decent knives to perform said food prep.

Hell, maybe they’re like me and can’t use a microwave without exponentially increasing the risk of burning down their apartment by a factor of ten!

The opportunity cost tips in Pizza Hut’s favor because said individual has no resources in his or her’s corner to help set them up for success.

If you, as the fitness professional, do nothing but play the “tough love” card and talk down to your client as weak-minded, weak-willed, or any number of equally non-helpful epithets…are you really doing them a service?

Doing nothing more than telling them to suck it up and to stop going to Pizza Hut isn’t going to solve anything. You’re being lazy, and quite honestly kinda of a dick.

It bodes in your favor to take a step back and to better understand what fuels people’s behavior.

Just something to think about.

CategoriesMotivational

Focus on the Process, NOT the Outcome

Boston is in the midst of yet another snow storm today. We’re expecting a foot on top of the two feet we got in last week’s storm.

It’s probably good timing given most people called into work this morning anyways due to the Pats winning the big game last night.

Such an awesome game last night, as most people expected. And don’t even get me started on that finish. Nail biter to say the least!

Tough call by Pete Carroll to throw the ball instead of handing it off to Beast Mode (Lynch) with 1-yd to go to win the SuperBowl, but deflategate talk notwithstanding, the Pats won the game fair and square.

Cue the duck boats

So today I have a guest post from Lisa, my fiance. She’s a psychologist and knows a thing or two when it comes to behaviors and behavior change. Today she sheds some light on goal setting and how many of us view it from the wrong context or window.

Enjoy!

Focus on the Process

Purposes for physical activity abound. Feeling good, living longer, getting stronger. Better blood pressure, in-check cholesterol, enhanced mood, improved sleep, increased sex drive, looking hot, and on and on and on.

Any way you slice it exercise = good stuff.

If you are searching for a goal to focus on and help you get active, stay active, or increase your activity, your options are endless!

Despite this plethora of purposes, many struggle to stay consistent with their physical activity pursuits…

Several weeks ago, we thought a bit about your “continuum” of motivation, and considered ALL of your motives to be important contributors to your ongoing success. Our motivations are often connected to an outcome – a goal.

Consider your motivations, and then identify at least one goal (or more) that you have recently identified as important to you…

What do you notice?

Hopefully, and similarly to motivation, you’ve identified a few goals, if not many, that cover a range of outcomes, like health, fitness, energy level, mood improvement, and last, but probably not least, appearance.

Lookin’ good. We all want to look good, or better. It’s part of human nature to want to improve ourselves and to be attractive to others. But if we are exclusively (or mostly) focused on weighing less, being a smaller/larger pant size, or looking more attractive to others, we might be set up for failure.

“How could this be?” you ask? “Since everything and everyone promotes the importance of exercising for improved appearance” you exclaim!?

Let me count the ways:

#1. It’s not really your goal anyway.

Where on earth did you get the idea that your thighs should be “longer and leaner”? I bet you some long, lean lady on TV. Who told you a 6-pack is the way to “finding a mate”? I bet some “Health” magazine columnist.

What is the true significance of dropping a dress size or a waist size? I bet you’ll tell me, “that’s what I want”, but is it really? Or have you been led to believe that some arbitrary appearance-based outcome is a means to a happy end?

We are inundated with images and messages about what bodies should look like all the live-long day. Not only do these messages include impressive, often impossible-to-replicate images, but also judgment, guilt, and the especially toxic shame.

Just last month, a large commercial gym (which shall go unnamed here) posted a sign in the lobby, “Santa, have you looked at yourself in the mirror lately?” To the sadistic and probably-sedentary marketing bastards who incite guilt and shame to boost membership sales, I ask, are we seriously shaming Santa?

Guilt and shame. Motivational?

In the short term, maybe. But over time, heck no.

In the long run, we internalize guilt and shame (a shift from, “I ate something bad” to “I am something bad”… from, I had a “dirty meal” to “I am a dirty fat slob”). Belief in the latter renditions of guilt and shame do nothing for getting us to the gym, and often enable giving up, sitting down, and digging in to a bigger, nastier bag of chips (Or as they say in 12-step programs, a case of the “F-it’s”).

Focusing only on an outcome (in the absence of other goals and motives) can be a thankless, fun-less, motivational vacuum that drains your moxie and damages your confidence and self-image.

#2. Appearance-related goals often focus on a superficial, societally valued outcomes.

How long can you stay in hot pursuit of bigger biceps, skinnier thighs, or a smaller belt size? A week? A month? Right up until the evening of the wedding/reunion/gala?

The motivation based on the reward of a few less pounds or a smaller dress size has an expiration date. There are a few different reasons for this, but first and foremost, external rewards lose their motivational power over time. Anyone who’s ever hit a goal weight and then has trouble staying consistent with his or her nutrition and training regimen knows this.

A “goal” to attain something society values isn’t a goal, so much as a “should”.

The surreptitious, insidious belief that you “should” be ‘skinny’, ‘lean’, or have a ‘6-pack’ of abs has gotten a hold of you. As Dr. Ellis, father of Rational Emotive Behavior Therapy (REBT) liked to sometimes say to his patients, “You’re just ‘should-ing’ on yourself”.

In other words, it is a B.S. goal – someone else’s goal that you have adopted (mistakenly) as your own.

Symptoms that you are “should-ing” on yourself with an outcome goal include A). Resentment toward the goal, or to those who have achieved the goal. B). Constantly “breaking rules” that make obtaining the goal impossible, and/or C). Feeling excessive guilt or shame about your “inability” to achieve the goal.

#3. You are focused on the outcome – instead of the process.

I know. “Eyes on the prize”. “Go for the Gold”, right?

It seems only natural to focus on the desired outcome in order to keep you pushing toward it. However, focusing on the outcome ONLY can drain motivation, impair performance, and actually have a negative impact on goal achievement. On the other hand, a focus on the process of your goals can be more enjoyable AND more effective in helping you achieve the outcome.

In other words, a process oriented goal focuses on the journey – not the destination.

Now, you don’t want to throw your outcome goal out with the motivational bathwater! Having a goal of any kind is good – you just want to mix it up, particularly if your goal is long term.

For example:

Let’s say you’re getting married in three months and 28 days (just for example1), and you want bring down your body fat percentage by 5%.

Focusing ONLY on your body fat percentage during the next four months will be no fun at all!

But as you monitor your macros and get after it at the gym, here are some in-the-moment goals that focus on the process and facilitate continued striving toward the ultimate outcome:

  • “When I squat today, my goal is to focus on form… brace abs, ass to grass, slow down, fast up…”
  • “My chin ups will rock the house this morning! Dead hang, solid core, exhale up quick, inhale down, slow…”
  • “I’m eating more slowly… noting how I feel before and after… I’m learning how to feed myself differently… how to fuel my workouts… I’m cooking new recipes that look delicious… I’m paying attention to how I feel after my meals…”

Do you see the difference? Your outcome goal focuses on the end. Your process goal focuses on the means. Your outcome goal involves the infinite form of a verb (“I want to be 10 pounds lighter” or “I want to have biceps that are two inches bigger).

Your process goal involves the gerund (I am squatting to depth” “I am pushing the barbell away from my chest, and pulling the barbell toward my chest”).

Remember, process goals can always act in the service of an outcome. Setting an outcome goal, but then focusing on the process can be worthwhile for a number of reasons:

  1. Performance enhancement: If you are thinking about the process of your workout, and not just the outcome, you can bet you’ll have better form, stronger focus, and increased resolve to add weight, reps, or both.
  1. Avoiding negativity: Sometimes, outcome orientation causes us to focus on what NOT to do (“I will not eat any Doritos this week!”). Guess what happens when you try to NOT think about Doritos? Or skipping a day at the gym? Or how bad you will feel if you don’t hit your goal? Focusing on the process is foolproof, because you’re ALWAYS thinking about what to do. Process orientation keeps you in the present moment, away from shoulds, guilt, and doubt.
  1. Enjoyment: It’s true! Being fully engaged in a goal-directed activity is an evidence-based way to be a happy camper. If you’re interested in learning more about this, check out Flow (2008), written by another favorite psychologist of mine, Mihaly Csikszentmihalyi.

So, want to give it a try?

If you do, you can think back to your current goal, which is probably an outcome. Now, take a moment to consider the processes that are involved in this outcome (lifting, learning, cooking, sleeping, and so on). Each week you work toward your outcome, choose a specific process to focus on.

For example, clean up your deadlift technique, finally learn how to “braise” all of that protein you need to be eating, or dedicate a workout to focusing on your breath, throughout all your reps and sets.

Experiment a little and see what you notice. Does the time fly by at the gym, because you were so wrapped up in exhaling and inhaling? Or could you add a few more chin-ups because your breath was so big and strong? Or do you just feel like a bad ass at the end of a focused, fully committed training session?

No matter your current goal, an overarching life long goal for you might be feeling good, living longer, or getting stronger. All of these are a process, and ideally a pursuit that never ends. So, enjoy your journey by focusing on your process.

Good Luck, and let me know how it goes!