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MAXimize Your Goals - Part 2: Approach vs. Avoid

Learn a psychological approach to your goals so you'll actually achieve them!


Welcome back! In our last post, we discussed several ideas for tackling your goals from a psychological aspect, including changing your mindset from setting outcome goals to behavior goals.


Now in part 2, we’ll explore the implementation Approach goals rather than Avoid goals.


Avoid goals are simply things you would like to stop doing.


Examples of avoid goals would include statements like:

  • I want to stop drinking sugary drinks like soda

  • I want to stop eating junk food


These seem like admirable goals, right? Not really, in fact, setting avoidance goals can be psychologically counterproductive.


This is because telling yourself that you need to stop doing something will most likely make you want to continue doing it, or at the very least, cause us to focus more on the very thing we are trying to discontinue.


This can be exhausting, both mentally and emotionally. If you slip up and splurge on that candy bar, it can make you feel like you’re failing, when in reality, that is not the case. One tiny deviation from your plan often makes it feel like you have fallen off the wagon, and then it’s a slippery slope to overcome.


There’s a better approach…


On the opposite end of the spectrum, approach goals are structured more positively. Rather than saying you want to stop doing X behavior, it’s more productive to use an approach goal, which focuses on things you want to start doing or do more of.


Approach goals steer you toward something more desirable and, in turn, help navigate your thinking away from something you’re trying to avoid.


Examples of approach goals would be:

  • I’m going to eat more colorful fruits and vegetables

  • I'm going to prepare healthy foods every Sunday, so I have them on hand

  • I will drink a glass of water with each meal

  • I will sign up for MaxEndurance’s new strength program 😊


Approach goals have positive objectives and pave the path to take action. They help you to start doing, keep doing, and/or try to do more of. A real-life example can be found in the study below.


A study was conducted using students with a healthy eating goal and, when faced with a temptation, they had to either use the words:


(“I don’t do X”, or “I can’t do X”. (e.g., “I don’t eat candy” versus “I can’t eat candy”.)


On their way out of the lab, they were given a choice of a chocolate bar or a granola bar for participation in the study. Only 39% of the subjects that used the words “I can’t do X”, picked the healthy option when they left, compared to 64% of the subjects that used the verbiage “I don’t do X”.’





Now you know how to set positive, approach-oriented, behavior-driven goals! As always, feel free to contact me with any questions about this post, or other questions regarding improving your health and wellness.



No matter your fitness goals, if you are ready to take your personal fitness or training goals to the next level, schedule your free consultation today!



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We work with you to identify your goals, then create a plan that will Maximize your results! No two plans are the same.


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Meet Coach James

James Spencer, Founder


I was born and raised in Southeast Kansas and developed an interest in sports and fitness early in life. To pursue my passion in teaching and coaching, I received a Bachelor of Science in Education from Pittsburg State University in 2007. I taught physical education and coached basketball in a rural community south of Kansas City for 7 years, and in 2013, I completed my Master’s Degree in Human Performance and Wellness.


In 2014, our family relocated to Joplin to be closer to our family and I continued teaching and coaching in the Joplin School District. I currently teach physical education and serve as the assistant boys basketball coach at Joplin High School and also serve as the Joplin Middle School cross country coach.


Through my career as a teacher and coach, I have developed a passion for helping others achieve their goals. For that reason, I have worked to receive certifications from NASM-CPT, Precision Nutrition Level 1, IronMan and Revo2lution Running.


My family is my biggest motivator in all that I do. My wife, Kayla, is currently a pediatric physical therapist for the Joplin School District. We have two children, Emery (age 8) and Cale (age 5). Our family enjoys an active lifestyle, loving to run, cycle, swim, hike and be outdoors together.




 
 
 

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