a gOAL WITHOUT A PLAN IS JUST A WISH.
- Antoine de Saint-Exupery
So, last time, we came up with our outcome goal, the ultimate goal we want to achieve. How do we achieve that goal? An effective goal won’t just tell us where we want to go, but how we get there. Just like you wouldn’t set off on a cross-country road trip without a map (or GPS, for the younger generation), you shouldn’t try to make a change to yourself without understanding how, and what it takes, to get there. Process goals act as that road map to tell us how we achieve our ultimate Outcome goal.
pROCESS GOALS
Let’s consider our Outcome goal from last week:
I will run the local 5k on January 1st in under 30 minutes.
Great! We have a clearly defined goal that we want to achieve. Now, let’s look at what it takes to get there.
I would argue that most people, barring serious injury or illness, would be able to finish a 5k without training. It may involve walking most of it, and it might not be fast, but they can cross the finish line. But for our goal, we want to run it in less than 30 minutes, which will definitely take some training for someone new to running. So how do we get there?
I will run the local 5k on January 1st in under 30 minutes.
Great! We have a clearly defined goal that we want to achieve. Now, let’s look at what it takes to get there.
I would argue that most people, barring serious injury or illness, would be able to finish a 5k without training. It may involve walking most of it, and it might not be fast, but they can cross the finish line. But for our goal, we want to run it in less than 30 minutes, which will definitely take some training for someone new to running. So how do we get there?
Do Your Research
The more we know about the topic, the better prepared we are to create an effective goal. Seek out information regarding the topic. Look on the internet. Talk to people. Don’t get overwhelmed by the amount of information—there’s a ton out there. Just try to get an idea about the topic at first. A thousand-foot view.
Let's consider our goal. We would research running, training, etc., and learn a few things. Our research tells us we should run for at least 30 minutes at a time for training, and we should run at least 3 days a week. That’s enough information to get you started. As you learn more, you can add more detail.
Let's consider our goal. We would research running, training, etc., and learn a few things. Our research tells us we should run for at least 30 minutes at a time for training, and we should run at least 3 days a week. That’s enough information to get you started. As you learn more, you can add more detail.
Consider Potential Roadblocks
Running 5 times a week would likely help us get to our goal time more quickly than running 3 days a week, but not everyone can do that. And if you set your goal too high and don't achieve it, you’ll likely lose motivation and give up. Remember: achievable, but challenging. Be sure to consider other obligations you have, and set a goal for yourself that you can do. Don’t let potential roadblocks derail you before you even get started.
So considering these things, let’s try to set a Process goal.
I will run 3 times a week for 30 minutes each time.
Great! Remember SMARTS Goals? It still applies!
I will run at least 30 minutes on Monday, Wednesdays, and Fridays after I get
home from work, before I watch TV.
Our goal is specific, measurable, adjustable, realistic, time-bound, and self-determined. When you start to do more research and learn more information from experience, you can get even more detail. Pacing, cadence, speed vs. endurance training. But to start out, keep it simple. Start small, work your way up, and remember, you can always adjust your goal if it becomes too easy or too difficult.
We are likely going to have multiple process goals to help direct us to our outcome goal. Here are a few more potential process goals in our example:
I will limit my junk food consumption to once a week on Saturday evenings.
I will eat more calories than my daily expenditure to aid recovery and training.
Each process goal acts as a direction in order to reach our final destination. This is our map. We just need to follow it.
So considering these things, let’s try to set a Process goal.
I will run 3 times a week for 30 minutes each time.
Great! Remember SMARTS Goals? It still applies!
I will run at least 30 minutes on Monday, Wednesdays, and Fridays after I get
home from work, before I watch TV.
Our goal is specific, measurable, adjustable, realistic, time-bound, and self-determined. When you start to do more research and learn more information from experience, you can get even more detail. Pacing, cadence, speed vs. endurance training. But to start out, keep it simple. Start small, work your way up, and remember, you can always adjust your goal if it becomes too easy or too difficult.
We are likely going to have multiple process goals to help direct us to our outcome goal. Here are a few more potential process goals in our example:
I will limit my junk food consumption to once a week on Saturday evenings.
I will eat more calories than my daily expenditure to aid recovery and training.
Each process goal acts as a direction in order to reach our final destination. This is our map. We just need to follow it.
Another Example
Here is an example of how your goals might look for a different scenario.
Weight Loss
Outcome: I will lose 20 pounds by January 1st, in a healthy way, while maintaining muscle mass.
Process: I will lose 1 pound a week by eating 500 calories under my daily caloric
expenditure.
I will prepare meals when I have time on the weekends so I don’t succumb to
the pressure of fast food.
I will park further away and walk at work, the grocery store, and anywhere else I
drive.
Here, our process goals are specifically designed to help us reach our ultimate outcome goal. They are well thought out and detailed, addressing possible roadblocks you may encounter along the way. Now we have our roadmap, and all we have to do is follow it!
Process: I will lose 1 pound a week by eating 500 calories under my daily caloric
expenditure.
I will prepare meals when I have time on the weekends so I don’t succumb to
the pressure of fast food.
I will park further away and walk at work, the grocery store, and anywhere else I
drive.
Here, our process goals are specifically designed to help us reach our ultimate outcome goal. They are well thought out and detailed, addressing possible roadblocks you may encounter along the way. Now we have our roadmap, and all we have to do is follow it!
Parting Thoughts
Start Small
Even if your initial goal is something that seems small, that’s fine! Make your first goal to walk up one flight of stairs. It’s a great starting point, and it will help build positive momentum towards helping you achieve other goals.
Tell People
If you keep your goal to yourself, it’s easy to blow it off to keep watching TV. But if you tell other people, it creates that extra accountability, which can be that oomph to help you keep going when it gets tough. They’ll ask you about it, and once you achieve your goal, you’ll get that much-deserved congratulations.
Get Feedback
Get feedback from others: coaches, parents, teachers—people who have experience in the field. They can help tell you how realistic your goals are, how to improve them, and maybe some helpful advice on how to get there. If you’re trying to start running, ask someone who runs! Most people love to talk about their passions, and would be more than willing to help you make a real, positive change in your life.