Why Haven’t You Achieved Your Goal, Yet? Understanding Outcomes vs. Behaviors

TL;DR (Too Long; Didn't Read)

• Outcome goals are fun and all, but if you stop there, they will never be achieved.
• Set behavioral goals that feed into the outcome goal.
• Anchor these new behaviors with well-established behaviors you already do in your everyday life.
• Forget about motivation. She will leave you stranded when you need her the most.

WHY

Setting goals is great and all, but it can seem like an eternity from the time you set the goal (e.g., I want to lose 10 lbs) and the time the goal is achieved (e.g., I have now lost 10 lbs).

We can become obsessed with the outcome of the goal instead of who we need to become in order to achieve the goal.

Today I want to talk about developing the characteristics of a person who sets out and achieves goals.

WHAT

First, let’s distinguish between the outcome you are looking to achieve and the behaviors that are required to achieve it.

In behavioral psychology this is often referred to as outcome goals and behavioral goals.

The outcome is the main result you are seeking. A few examples of outcome goals might include:

• Lose 10 lbs
• Learn to speak French
• Reduce stress
• Stop late night snacking
• Get a promotion at work
• Buy a home
• Save $10,000

These are all end goals where we achieve a specific and desired outcome. It is how most people set goals for themselves–by defining the end in mind.

This is a good start, but it falls short of defining the steps we need to take–and the behaviors we must adopt–in order to achieve the outcome.

Defining behavioral goals is the way we achieve the outcome goals.

Taking the first goal above–losing 10 lbs. Here are a few examples of the behavior goals to set for yourself:

• Go to bed at 10 p.m. every night, and get eight hours of sleep.
• Walk for 45 minutes after dinner.
• Resistance train 2x/week for the next eight weeks.
• Subscribe and listen to my favorite podcast of all time, Better! With Dr. Stephanie on my evening walks.
• Track my calories for the next two weeks to understand my caloric intake.

These are specific behaviors that feed the outcome goal.

In setting behavioral targets, we can fortify positive momentum even when we are faced with low motivation.

It’s so important to understand that while setting a goal is exciting, you won’t always feel as motivated to follow through on the behaviors that will bring about the outcome you seek.

Motivation is your flaky, inconsistent friend who bails on lunch 10 minutes before you’re due to meet and you’re already at the table browsing the menu.

Motivation is sometimes there, sometimes not. It’s easier when she is around, but it is better to expect that she won’t be.

When we define our behavior goals we have a greater chance at actualizing the outcomes we seek.

HOW

Once you’ve defined your outcomes and associated behaviors, the next step is to set up your environment to remind you to do the behaviors.

Think about some cues you can anchor to things you are already doing.

Continuing with weight loss, can you start doing 25 air squats every morning while you brush your teeth?

Brushing your teeth is something you are already doing and have established a habit for. Anchoring another behavior to this already established behavior is how we are going to punch out the new behaviors and achieve our goals.

A few examples of anchoring behaviors:

• While waiting for the water to boil for my tea, I will do five push-ups.
• After I drop my kids off at school, I will head straight to the gym.
• While I am preparing dinner, I will listen to my favorite podcast, Better! With Dr. Stephanie.
• While I am waiting to pick up my kids, I will enter my calories into a calorie tracker.

This further protects and fortifies these new behaviors with an established and existing one.

NOW

1. Take a blank piece of paper and write down three outcomes goals that have eluded you to date. This could be body recomposition/weight loss goals, or anything that piques your desires.
2. Under each goal, write out three to five behaviors you can easily start today or tomorrow.
3. Think about how you can propel yourself daily through prompts, cues, and reminders to follow through on your behavioral goals.
4. Take your three to five new behavioral goals and anchor them to existing behaviors you are already doing.

Question of the Week

Q: Can using a sauna alleviate perimenopause and menopause symptoms?

Many of you in the Bettyverse are curious about sauna use and ask me if it's particularly helpful at this stage of life. The short answer is YES! I’ve consistently used a Sunlighten infrared sauna (the mPulse model!) in my home this past year and have experienced many of the benefits outlined below. I’ve also incorporated sauna regularly into my workout recovery practices.

• Infrared light therapy stimulates blood circulation, which can help alleviate hot flashes. Increased blood flow can regulate body temperature and reduce the intensity and frequency of hot flashes.
• Infrared saunas promote detoxification by inducing sweating, helping the body eliminate toxins and metabolic waste products. This detoxification process can support hormonal balance.
• Research shows that infrared saunas can improve sleep quality and help alleviate insomnia and other sleep disturbances.
• Studies indicate that infrared light therapy can help reduce anxiety and mood swings, providing a calming effect on the mind and body and promoting relaxation.
• Research suggests that regular use of infrared saunas can improve skin health by increasing collagen production and improving skin elasticity. This can help combat aging effects.
• The deep relaxation induced by infrared saunas can have a positive impact on stress management. By reducing stress levels, infrared saunas can help alleviate the psychological and physical symptoms associated with peri and meno.
• Scientific studies have demonstrated that infrared light therapy can help regulate hormonal imbalances by influencing the production and release of certain hormones. This hormonal balance can help alleviate symptoms and improve overall well-being.

You can save up to $798 on your purchase of a Sunlighten sauna now through Sept. 6, 2024. Click HERE to learn more about the science and benefits of sauna and find a model that’s right for you. Use code DRSTEPHANIE.

YOUR TURN!

I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.

What I Recommend: Online Health Toolkit

When you’re going after your goals, you may need smart tools to assist your efforts. That’s where my online Health Toolkit comes in. I’ve curated a variety of resources for my Bettys with exclusive discounts.

You’ll find solutions for sleep, skin, longevity, protein, energy, red light therapy, temperature regulation, air quality, and much more! Everything I recommend, I use myself. That’s my rule. I invite you to take a look at ways you could uplevel your health.

P.S.

Learning Opportunity!

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