Approach vs Avoid: Risks and Rewards of Goal Orientation

For men over 50, the pursuit of improved health, performance, and longevity often begins after hitting a low point.

It could be bad blood labs, a health scare, the death of a buddy or having to buy a longer belt.

Many Men make a choice at this point and move on to setting goals. These goals can be powerful drivers of change, but the way they are framed can significantly impact the journey’s success.

Today we will explore the concept of approach vs. avoid goals and their relevance to Men over 50. Drawing from the research of Andrew Elliot and Ken Sheldon, we will delve into the psychology behind these goal types, provide real-world examples and benefits in health, fitness, and nutrition, and discuss potential risks and strategies to mitigate them.

Additionally, we will explore the concept of “The Gap and The Gain” developed by Dan Sullivan (and enhanced by Dr. Benjamin Hardy) and its connection to approach and avoid goals.

Approach Goals: Embracing the Positive

Approach goals are characterized by their focus on achieving a positive outcome or acquiring something desirable. They inspire motivation and are often associated with feelings of excitement and anticipation. For men over 50, approach goals can be a powerful tool in the pursuit of better health, performance, and longevity.

Health Example — Approach Goal:

• Goal: Achieve optimal cholesterol levels.
• Process: This approach goal encourages men to focus on adopting a heart-healthy lifestyle. It may involve regular exercise, a balanced diet, and stress management.
• Success: Improved cardiovascular health, reduced risk of heart disease, all supported by labs and testing.
• Risks: Men should ensure they don’t become overly obsessed with their cholesterol levels and maintain a holistic approach to health.

Fitness Example — Approach Goal:

• Goal: Complete a half marathon.
• Process: Training regularly, gradually increasing mileage, fueling your body and focusing on overall fitness.
• Success: Enhanced cardiovascular endurance, a sense of accomplishment.
• Risks: Overtraining or neglecting other aspects of fitness may lead to injuries or imbalances.

Nutrition Example — Approach Goal:

• Goal: Incorporate more protein into daily meals.
• Process: Reframing breakfast as meal 1 of the day and making high quality protein the centerpiece of each meal.
• Success: Reduced levels of the hunger hormone ghrelin, increased satiety, and improved performance in resistance training.
• Risks: Avoid obsessing over calorie counting or anxiety of meal planning and preparation.

One of the risks for Men using approach goals is they don’t know about the cycle of emotional change. They start out with a lot of enthusiasm and excitement and as they get into the journey, they realize it’s harder than they thought.

They usually get stuck in the valley of despair. This is when doubt, disappointment and discouragement set in. Knowing what’s ahead can prepare you for it so you make it through the valley. I wrote about it in this post. The secret: keep going, you are closer to success than you realize.

Avoid Goals: Steering Clear of Negatives

On the other hand, avoid goals revolve around avoiding negative outcomes or undesirable situations. While they can be effective in certain contexts, men over 50 should be cautious when relying heavily on avoid goals, as they may unintentionally create anxiety and stress.

Health Example — Avoid Goal:

• Goal: Prevent weight gain.
• Process: Constantly monitoring the scale, restricting calorie intake and excessive cardio.
• Success: Maintaining current weight.
• Risks: Overemphasis on weight can lead to unhealthy eating behaviors and an unhealthy body image. Also, any weight loss is likely to include a significant amount of muscle loss which lowers your metabolism and sets you up for gaining the weight back.

Fitness Example — Avoid Goal:

• Goal: Avoid injuries during workouts.
• Process: Exercising cautiously, avoiding challenging exercises or pushing one’s limits.
• Success: Reducing the risk of injuries.
• Risks: Overly cautious training may limit progress and overall fitness gains.

Nutrition Example — Avoid Goal:

• Goal: Eliminate all sugary foods from the diet.
• Process: Strictly avoiding any food containing sugar.
• Success: Reduced sugar consumption.
• Risks: Adopting an overly restrictive diet can lead to cravings, potential nutrient deficiencies and eating disorders.

The Impact of Goals on the Process

Goals are not just endpoints; they shape the journey itself and determine the process.

Approach goals tend to foster a more positive and motivated mindset , which can lead to a more enjoyable process. Men over 50 who set approach goals may find that they have greater enthusiasm for the actions required to achieve those goals.

In contrast, avoid goals may lead to a more fear-driven approach, potentially increasing stress and reducing overall enjoyment. When you achieve an avoid goal, the feeling is less about accomplishment and more about relief.

Consider the example of two men seeking to improve their cardiovascular health.

One sets an approach goal to “achieve optimal cholesterol levels” and focuses on adopting a heart-healthy lifestyle. He feels excited about exploring new recipes, joining a local hiking group, and making gradual changes.

The other man sets an avoid goal to “prevent high cholesterol” and becomes preoccupied with what he should not eat, leading to stress and anxiety.

Comparing Approach and Avoid Goals

To provide a clearer understanding of approach vs. avoid goals, let’s examine their key differences side by side:

Approach Goals:

• Positive and motivating.
• Emphasis on achieving a desired outcome.
• Promote a growth-oriented mindset.
• Enhance motivation and enjoyment of the process.
• Encourage celebrating progress and gains.
• Feeling of accomplishment upon goal achievement

Avoid Goals:

• Focused on avoiding negative outcomes.
• May generate anxiety and fear.
• Tend to be more restrictive in nature.
• Can lead to stress and reduced enjoyment of the process.
• Often involve constant vigilance and monitoring.
• Feeling of relief upon goal achievement

While both approaches have their merits, a balanced strategy that incorporates elements of both approach and avoid goals can be particularly effective.

For example, setting an approach goal of achieving 5 strict pull-ups at age 65 can be complemented by an avoid goal of preventing overuse injuries through proper warm-up and mobility before training.

“The Gap and The Gain” — A Framework for Perspective

Dan Sullivan’s concept of “ The Gap and The Gain “provides valuable insight into how men over 50 can approach their goals, whether they are framed as approach or avoid goals.

This concept emphasizes the importance of focusing on progress and gains rather than dwelling on the gap between where one currently is and their desired outcome.

When setting approach goals, men can use “The Gain” mindset to celebrate each step forward. For example, if the goal is to complete a half marathon, acknowledging progress by completing a longer run each week can boost motivation.

In the case of avoid goals, shifting the perspective towards “The Gain” can also be beneficial. Instead of fixating on what to avoid, consider the gains from making healthier choices. For instance, rather than obsessing over avoiding sugary foods, focus on the energy and vitality gained from consuming nutrient-rich meals.

Note: Dr. Benjamin Hardy worked with Dan Sullivan to create “The Gap and The Gain” — it’s an incredible book / tool. Here’s a to a free kindle version of the book.

Conclusion

In the pursuit of improved health, performance, and longevity, men over 50 should think about their goals through the approach / avoid lens. Approach goals, which focus on positive outcomes and embrace growth, can be powerful motivators, fostering enthusiasm for the journey. Avoid goals, while appropriate in certain contexts, may unintentionally lead to stress and anxiety.

The concept of “The Gap and The Gain” reminds us that progress and gains should be celebrated, regardless of the goal type. By shifting the focus from the gap between where we are and where we want to be to the gains we make along the way, men over 50 can create a more fulfilling and sustainable path toward their health and fitness aspirations.

Ultimately, the choice between approach and avoid goals should be based on individual preferences and circumstances. Some men may find a blend of both types of goals most effective, while others may lean more heavily towards one approach. The key is to remain adaptable and open to adjustments as you progress on your journey to improved health, performance, and longevity.

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Originally published at https://hardertokill.beehiiv.com.