There are two main types of goals – (1) action goals and (2) outcome goals. An action goal is within your control. Examples include going to the gym 2 days a week or getting to bed by 11pm 4 nights a week. An outcome goal is what you hope the outcome will be once you are consistent with your action goal.
Here’s the thing about outcome goals – they are not necessarily within your control.
You can control the choices you make each week (ie the action goals). But, you can’t control what happens to your body, mind, and soul when you make those choices. It’s up to your body to decide.
The Struggle is Real
You may decide to set an action goal of eating 5 servings of fruits and vegetables a day. And you may secretly be hoping that this action goal results in an outcome (such as reducing your blood pressure or changing your body). It might. And it might not.
So if the outcome isn’t what you were hoping for, consider taking a totally different approach.
For example, let’s say you add more physical activity because you think doing so will change your body, and it doesn’t. Or maybe it does at first…and then it doesn’t.
What if instead of trying to change your body, you focused on changing your body image?
See, the outcome goal might actually be getting in your way.
It might be time to shift your focus. Maybe you keep on going with your physical activity action goal, but you also focus on becoming more body positive – appreciating what your body can do and accepting that we all weren’t meant to be the same size anyways. Does your body really HAVE to change for you to be happier and healthier?
Let it Go
If possible, it’s best to let go of the outcome piece. Focus on what IS under your control, the action goal piece. Create small (and when I say small, I mean teeny tiny), achievable action-oriented goals that you can stick to (see more examples below).
And in the words of the great Disney character – LET IT GO! Let the outcome piece go. Your body gonna do what your body gonna do. End of story.
When you focus on the outcome goal, you may totally stop doing the action-goal behavior. And that’s a bummer because that action goal behavior was probably actually supporting health and well-being in other ways.
Don’t just throw in the towel and say, “Well, this isn’t working.” Maybe that behavior IS actually “working” just not in the way you were expecting.
Perhaps the physical activity is doing AMAZING things for your body. If you take a moment and really start noticing how you feel, you may notice that since making the change you have more energy and you’re able to take the stairs without feeling as winded. You may also notice that you’re less anxious or stressed.
Those are huge victories to celebrate! Plus, the insides of your body (all your little cells) are seriously loving you for giving them what they need. Way to go you!
Keep it Real
When setting an action goal, it’s best to start small and you can always grow from there. Set a goal that makes your life bigger, not smaller. Avoid setting goals that are unrealistic and miserable. For example, “I’m not going to eat any chocolate” is an example of a miserable, unsustainable goal.
If your sweets intake has you concerned, consider a more realistic goal such as, “I’m going to enjoy a small chocolate treat each night after dinner and savor and stay mindful during the eating experience.” Now that’s a game-changer. Maybe it’s about being more intentional, mindful, and aware instead of limiting or restricting.
Here are some teeny tiny, itty-bitty action-oriented goals to consider when getting started on a change to support your health and well-being this semester:
Add 1 vegetable to dinner 3 nights a week- Get to bed by 11pm 4 nights per week
- Walk or hike with a friend 1 day a week
- Go to the grocery store 1 day a week and plan at least 3 meals for the week to cook at home
- Try a YouTube relaxation or meditation video 1 day a week
- Carve out an additional 2 hours of studying on the weekend
- Take 5 minutes stretching or movement breaks every 30 minutes of studying
- Take a FIT class
- Pack a snack to take to school at least 3 days a week
- Schedule at least 3 times to visit the professor during office hours this semester
- Cut back on Starbucks to 1-2 days a week and replace with coffee or tea at home
- Limit social media time to 30 minutes a day
See what I mean? Little, itty-bitty, achievable, action-oriented goals this semester. Set up patterns you can stick to for life. And make an appointment with a UCAN Health Coach if you’d like some help.
Dawn Clifford, UCAN Director