Set process goals instead of outcome goals

What to Do

Focus on process goals ("Run 3 times this week," "Complete Week 5 of C25K") rather than outcome goals ("Run a 25-minute 5K," "Lose 10 pounds"). Process goals are 100% within your control.

Why It Works

Research on habit formation shows that implementation intentions — specifying when, where, and how long you will run — dramatically increase follow-through. Outcome goals depend on variables you can't fully control (weather, genetics, sleep, life stress). Process goals build the consistency that eventually delivers outcomes. Habit stacking ("After I drop kids at school, I run") further strengthens the behavior.

Tips

• Track your consistency streak, not your pace or distance
• Celebrate showing up, especially on days you didn't feel like it
• Small, non-food rewards for hitting weekly targets reinforce the habit
• First month goal: complete the runs. Months 1-3: build consistency. Months 3-6: gradually extend distance