Are you paying attention to the wrong things?

I recently heard the quote, “Stay in the actions and out of the results,” and I haven’t been able to stop thinking about it since.

If I could only give you one sentence to keep you “motivated” to stay healthy and fit, this would be it.

I’m a very controlling person with an obsessive personality. When I set a goal, I want to do everything in my power to achieve it. But the truth is, I can’t control everything. And sometimes, the goals I set aren’t really goals at all—they’re outcomes. What I should be focusing on are the actions that lead to those outcomes.

Take weight loss, for example. Contrary to popular belief, you can’t directly control the number on the scale. You can’t control the exact number of calories in every meal. You can’t always control your sleep quality, your stress levels, or how your body responds to training. So what can you control? The actions that move you in the right direction. Let the results take care of themselves.

If you consistently focus on the most important actions, the results will follow. However, you must focus your energy on the habits that feel good, align with your values, and reflect the person you aspire to be. If you're ignoring these actions and still expecting a specific result, you won’t be able to maintain it, even if you get there.

Here are some actions you can control:

• Choosing what food you put in your mouth

• Listening to your hunger and fullness cues

• Eating mostly whole foods

• Getting enough protein (aim for 1 gram per pound of body weight per day)

• Turning off your phone a couple of hours before bed

• Avoiding doom scrolling and finding more nourishing ways to spend your time

• Going to bed at the most reasonable hour your schedule allows

• Moving your body in some way every day

• Journaling through your thoughts and feelings, especially when they feel like they’re getting in your way

• Doing your best in any given circumstance

...and the list goes on.

So think about where you want to go, what kind of life you want to live, and who you want to become. What actions can you take today that move you closer to that vision? Focus on those. Forget the rest.

And just wait and see where you end up.