Focus on Behaviors, Not Outcomes

Magnifying Glass

It is that time of the year, and many of us are focusing on our New Year’s Resolutions. I do not have any firm statistics, but I am guessing that not an insignificant number of those resolutions have to do with health/fitness/weight. And (again without firm statistices) my guess is that many of us will be no more successful this year than we were last year.

At a gym where I worked previously, every fall there was a big promotion for a weight loss challenge that would begin in January. The male and female participants who lost the most weight as a percent of their total weight won a prize and bragging rights for the year. One year, I was put “in charge” of the challenge with a couple of other trainers and we decided to shift some of the focus away from weight loss entirely; we knew there could only be two winners, but we wanted everyone to succeed by creating healthy habits. There were two sets of winners: 1. those with the greatest percentage of weight loss, and 2. those who had the greatest number of overall “points.” Points could be earned through weight loss, and also through participating in a fitness class, setting and meeting a fitness goal (like doing a 5K or planking for 60 seconds), or participating in special events like the Indoor Triathlon. We also split into teams, banking on the fact that when we work together in a supportive setting we are more likely to stay motivated. Not surprisingly, attrition during the challenge was quite low; participants really stuck with it because they knew that it was not just about dropping pounds, but also about being accountable to themselves and their teammates–and about building a healthier lifestyle with good habits for the long term.

Unfortunately, most of us do not focus on the permanently changing our lifestyles; we obsess over the number on the scale. I am a firm believer in setting and adhering to simple rules to help make those changes; I even blogged about it. Make a few rules that are do-able, like “no eating after 8 pm,” or “I will go to the gym 3 times each week for 40 minutes,” or “I will take the stairs each day rather than the elevator.” These are all simple, measurable, achievable rules. They are much more concrete than “I will be more healthy,” or even “I will lose 20 pounds.” Neither of those has a plan; they focus on a goal rather than a behavior.

Those who focus on a goal find that it is difficult to stick with it if results do not seem immediately forthcoming. On the other hand, those who focus on the behaviors can be proud of progress on a regular basis. This is much more useful in building a healthier lifestyle.

I have not decided what (if any) New Year’s Resolutions I will make; I am more apt to do this around Rosh Hashanah, the Jewish New Year. In any case, if/when I do I will be certain to focus on what I will do, not where I hope to arrive. It is all about the journey….and eventually we make it to the destination.

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