Sleekgeek Announcement:

4 x NEW 21-Day Challenges

Build healthy habits, one day at a time.

> More info <

Sleekgeek Announcement:

😍 Everything that you need to transform your body in 8 weeks.

Sign-ups open for the #26th Sleekgeek 8-Week Challenge on the 4th of February, 2020!

> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

Sleekgeek Announcement:

🥗 The BRAND NEW Sleekgeek 21-Day Reboot Challenge is here!

A (free!) short and focused 21-day challenge designed to help you ditch chronic dieting and build healthier eating habits.

Sleekgeek Announcement:

🥗 Sleekgeek Group Coaching Program 🏆

R10 trial offer for month #1 now available!

Learn how to ✅ lose weight, ✅ get off the diet roller coaster, and ✅ build healthy habits into your busy life.

> More info <

Entries are OPEN for the 31st Sleekgeek

💪 8-Week Body Transformation Challenge! 🥗

> More info <

Sleekgeek Announcement:

💪 Sleekgeek Home Training Guide 🏋️‍♀️

Get the system + training plans to help you workout confidently at home. 👉 More info.

Movement Challenge Day 5 – Behaviours, Not Outcomes

🎯 Today’s Mission:

To successfully complete today’s mission:

  • ✅ Think about 1 “Outcome Goal” that you want to work towards. Write it down in your Movement Journal.
  • ✅ See how you can break it down and zoom in on 1 or more clear “Behaviour Goals”. Write them down, with as much detail as possible, in your Movement Journal.
  • Complete the form at the bottom of the page when done.

💡 More Info:

When most people set goals, they focus on the outcome that they want, such as to lose weight or be able to run 5km.

This is an OK place to start.

However, if you’re looking for a system to help you take consistent and effective action, then you should be focusing on the BEHAVIOURS that will lead you to the outcome that you want.

Doing these behaviours consistently should be your goal.

At Sleekgeek, we recommend that you focus on “Behaviour Goals” rather than “Outcome Goals”.

Or at least get clear on what behaviours you will actually need to do in order to achieve your outcome goals.

💭 Outcome Goals:

An outcome goal is the end result that you hope to accomplish.

It’s usually quite vague and broad, such as:

  • You want to exercise more.
  • You want to eat better.
  • You want to be more consistent.
  • You want to look better.
  • You want to feel better.

Outcome goals help you play it safe and avoid failure because it’s hard to actually measure if you’ve actually accomplished it to not.

Like, how much more is “exercise more”? Or how much better is “eat better”?

If you were to ask someone with an outcome goal whether they recently took consistent action towards their goal, their answer is often “maybe” or “kinda” or “it depends”.

💪 Behaviour Goals:

A behaviour goal is the actions that you need to take in order to achieve the outcome that you want.

It’s usually clear-cut and very specific, such as:

  • You want to exercise 3 times a week for at least 30 minutes.
  • You want to eat 5 servings of vegetables a day and protein with every meal.
  • You want to get 8 hours of sleep every night.
  • You want to do 10 minutes of meditation every morning.

Behaviour goals give you a concrete action plan to execute on a regular basis.

Even if you have to do your “20 minutes of exercise” in the morning in your bedroom rather than on fancy equipment at the gym, you find a way to get it done.

If you were to ask someone with a behaviour goal of exercising 3 times a week for at least 30-minutes if they had recently taken consistent action towards their goal, they would be able to give you a definite “yes” or “no” based on their clear-cut behaviour.

🕵️ Zoom in:

With every behaviour goal that we set, we can almost always “zoom in” even further.

Depending on the way you look at things, every behaviour that we do is still actually an outcome of other behaviours.

An example would be:

  • Your outcome goal might be that you want to be able to run 5km non-stop…
  • You might zoom in and decide that you need to run more frequently and consistently.
  • You might zoom in and decide that in order to do that, you need more energy.
  • You might zoom in and decide that in order to have more energy, you need to improve your sleep.
  • You might zoom in and decide that you need to get at least 8 hours of sleep <- OK now we’ve got slightly more of a behaviour goal.
  • You might zoom in and decide that in order to get 8 hours of sleep, you need to start actually unwinding by 9pm.
  • You might zoom in and decide that in order to unwind, you need to read a book rather than watch TV before bed.
  • You might zoom in and decide that in order to read a book rather than watch TV, you need to go to the library and stock up on books that you actually enjoy.
  • You might zoom in and decide that it would also help if you stopped drinking coffee after 5pm so that the caffeine can have a chance to leave your system, which makes it easier to fall asleep earlier and get 8 hours of sleep.

See how you can follow the rabbit hole down from wanting to run more, to sleeping more, to having a better bed-time routine, to stocking up on books and drinking less coffee?

Or, if you want to eat more vegetables, then some behaviour goals could be that you want to make an effort to shop for them at least once a week, you want to try a new recipe twice a week, and you want to eat vegetables with at least 2 out of your 3 meals per day.

Or, if you want to be happier, then some behaviour goals could be that you want to do at least 1 thing you love every weekend, you want to think of 1 thing that you are grateful each day, and you want to make someone laugh at least 3 times per week.

Or, if you want to exercise more, then some behaviour goals could be that you need to find a decent gym plan, get a buddy to keep you accountable, invest in some proper gym clothes that make you feel comfortable and confident, and reward yourself after a few good sessions in a row with a message which will set you up to be even more successful with your exercise goals in the future.

If you want to read more about this kind of goal setting, check out “How to set healthy goals that stick”.


✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
Name(Required)
Used to automatically email you a copy of your mission submission so that you can keep track of which missions you have completed.
Challenger's Pledge(Required)