It’s all about the process! - truefuels

It’s all about the process!

The Speed Read

Not all goals are created equal, I learnt this the hard way... And science agrees: A major 2022 review shows that process goals—which focus on controllable actions—drive the biggest performance gains and psychological benefits in athletes. Compared to performance or outcome goals, process goals lead to stronger results, reduced anxiety, and improved self-confidence. This blog explores why that is—and how I apply it daily in my own world of training and racing.

In Search of Excellence

In search of excellence, through decades of both defeats and victories, hopefully, I gained some clarity on what truly matters: it’s the process that defines performance, not the outcome.

“Focus on the process” is one of the most popular cliches in the sporting world for a reason! I realised early in my sporting journey that the race wins don’t make up for all the tough training sessions. Instead I really embraced the process and loved focusing on being my best, every day.

You learn this slowly. Not in one race, but over thousands of sessions, setbacks, and small wins. Motivation fades. Outcomes shift. But a clear process remains a foundation you can return to, every single day. And again: science backs this up.

What Are Process Goals—and Why Do They Work?

In sport, goal setting is everywhere. But science now makes it clear: it’s not just about setting goals—it’s about setting the right kind of goal.

A 2022 meta-analysis published in the International Review of Sport and Exercise Psychology (Kleingeld et al. 2022) found that process goals—focused on specific behaviours during performance—deliver a powerful impact. It found that process goals had large impacts on performance and self-efficacy, shown as Cohen’s d (anything over 0.8 is considered a large effect):

  • Performance boost: Effect size d = 1.36
  • Self-efficacy (confidence) gain: Effect size d = 1.11

Process goals beat both:

  • Performance goals (e.g. run a PB or hit a time)
  • Outcome goals (e.g. win the race, beat someone)

Why? Probably because process goals focus on what you can control—your form, cadence, breathing, fuelling, or pacing. And that clarity helps reduce stress, sharpen attention, and keep you consistent under pressure.

Inside My World: Remove Friction, Build Discipline

For me, process goals aren’t just a theory; they’re the core of how I’ve trained for most of my life. I’ve only relied on motivation when I have really needed to. Motivation is limited and inconsistent. The real secret is creating systems that make doing the work inevitable.

Here’s what that looks like in practice:

“To get out the door every day, I remove every barrier:

  • I live close to the pool, track, gym and trails.
  • My kit is ready to go at all times.
  • My fuel is prepped.
  • It’s all designed to make discipline automatic.”

When the environment is built for execution, you don’t need to negotiate with yourself. You just act. That’s process over emotion. And it’s exactly what I’ve seen in other greats.

Novak Djokovic, after winning Wimbledon in 2021:

“It’s the journey that matters the most. Not the destination.”

Eliud Kipchoge:

“Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions.”

That’s the mindset. Whether you're an Olympian or training for your first 10k, building structure around process, not motivation, is what makes consistency and performance sustainable.

More Than Just Performance: Mental Benefits Matter

The same review also looked at the psychological outcomes of goal setting. Athletes who used process goals reported:

  • Lower anxiety
  • Greater motivation
  • Improved engagement
  • Higher confidence

That makes sense. When you know exactly what to do, and you focus on the doing, not the outcome, you free your mind to stay present. That’s especially important in high-pressure races or key sessions where overthinking can derail execution.

Interestingly, the research showed that mood and enjoyment effects were more mixed. There’s still more to learn here—but one thing is clear: process-driven athletes are probably more stable mentally.

Performance and Outcome Goals Still Have a Place—But Use with Care

To be clear, performance and outcome goals aren’t useless. They provide benchmarks and motivation, especially for experienced athletes. But the research shows their impact is smaller:

  • Performance goals: Moderate effect (d = 0.44)
  • Outcome goals: Minimal effect (d = 0.09)

And they can backfire. When you focus too much on the result—especially one you can’t control—you increase pressure, reduce flexibility, and risk burnout.

My approach? Use outcome goals sparingly. Keep them in the background. But centre your daily training around actionable, controllable process targets. That’s where the real gains come from.

What Makes Goal Setting Work Better?

The review also highlighted key factors that influence how effective goal setting is:

Self-Regulation Theory Works Best: Athletes who use self-regulation (setting goals, tracking them, adjusting along the way) saw even bigger performance gains (effect size d = 1.53). This is about reflection, feedback, and iteration, not blindly chasing a number.

Beginners Gain More: Interestingly, novice athletes saw more benefit from goal setting than advanced ones. Likely because they need more structure and have more room to grow, younger athletes also showed greater performance gains.

Feedback Supercharges It: Athletes who received consistent feedback performed better than those who didn’t. Makes sense: feedback reinforces process, helps course-correct, and keeps you accountable.

Takeaway: Train with Intention, Not Just Intensity

If you're serious about performance, whether that means winning, finishing, or progressing, the best place to focus is the process.

Set goals that guide your actions:

  • Be your best every day.
  • Hit all your planned sessions.
  • Focus on your hydration plan.
  • Improve your technique.
  • Fuel at the right time

Then build a routine that makes following that process an automated habit!

References:

  • Kleingeld, A., van Mierlo, H., & Arends, L. (2022). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis.

    Published in: International Review of Sport and Exercise Psychology.

    Available at: https://www.tandfonline.com/doi/full/10.1080/1750984X.2022.2116723

  • Djokovic, N. (2021). Post-match press conference, Wimbledon Men’s Final.

    Quote: "It’s the journey that matters the most. Not the destination."

    Coverage: Wimbledon official press archive

  • Kipchoge, E. (2019). Interview during preparation for INEOS 1:59 Challenge.

    Quote: "Only the disciplined ones in life are free..."

    Source: INEOS 1:59 Challenge Media

About the Author

Alistair Brownlee is a two-time Olympic gold medallist, Ironman Champion, and co-founder of Truefuels. He is driven by a belief in science-backed training, clear structure, and removing friction from performance.

Back to blog