How to Shift from Outcome-Focused to Process-Focused: Expert Tips from the Rooted Sport Psychology Show

In the world of sports and performance, the difference between being outcome-focused and process-focused can make or break your experience—and your results. In a recent episode of the Rooted Sport Psychology Show, host Georgia dives deep into this crucial distinction, offering actionable strategies for athletes and performers who want to break free from the anxiety and pressure of chasing results and instead find fulfillment and success in the process.

This blog post unpacks Georgia’s expert advice, breaking down each tip with in-depth explanations, practical examples, and nuanced insights. Whether you’re an athlete, coach, or performer, these strategies will help you cultivate a mindset that leads to both better performance and greater enjoyment.

Why Outcome Focus Can Sabotage Performance

Georgia opens the episode by describing a common scenario: athletes who suddenly find themselves in a slump, unable to perform at their best. The culprit? A shift from a process-oriented mindset to an outcome-oriented one.

The Pitfalls of Outcome Focus

• Anxiety and Tension: When you fixate on results—like winning, stats, or others’ opinions—you create internal pressure. This often leads to anxiety, muscle tension, and overthinking.
• Loss of Presence: Focusing on the future (e.g., “What if I lose?”) or the past (e.g., “I can’t believe I missed that shot”) pulls you out of the present moment, where performance actually happens.
• Playing It Safe: Fear of mistakes or failure can cause you to hold back, play conservatively, or second-guess your decisions.

Real-World Examples

• Golf: A golfer obsessed with their score is less likely to focus on the plan and feel of their next shot.
• Baseball: A pitcher who’s worried about loaded bases and the need for a strikeout is less likely to execute their pitch with confidence and precision.

The Power of Process Focus

Georgia’s core message is clear: shifting your attention to the process—what you can control in the moment—leads to better performance and a more rewarding experience. Here’s how you can make that shift, step by step.

1. Set Controllable, Process-Oriented Goals

Why It Matters:
Outcome goals (like “win the game” or “score 20 points”) are tempting, but they’re often outside your direct control. Process goals, on the other hand, focus on actions and behaviors you can influence right now.

How to Do It:

• Identify Controllables:
  • Your effort
  • Your attitude
  • Your focus on specific tasks (e.g., “keep my eye on the ball,” “communicate with teammates”)
  • Your preparation and routines
• Examples of Process Goals:
  • “I will be aggressive on defense every possession.”
  • “I will commit to my pre-shot routine before every golf swing.”
  • “I will focus on my breathing between pitches.”
• Actionable Advice:
  • Before each competition or performance, write down 2-3 process goals.
  • Review them during breaks or timeouts to stay anchored in the present.
  • After the event, evaluate your success based on these goals, not just the final score.

Expert Insight:
Georgia emphasizes that process goals shift your mindset from thinking to doing. This reduces overthinking and helps you perform with more confidence and freedom.

2. Reevaluate What You’re Playing For

Why It Matters:
Your motivation shapes your focus. When you’re driven by external validation (like praise, approval, or fear of failure), you’re more likely to become outcome-focused and anxious.

How to Do It:

• Reflect on Your Best Performances:
  • Ask yourself: “When I was at my best, what was I playing for?”
  • Common answers: love of the game, enjoyment, personal growth, mastery of a skill.
• Contrast with Slumps:
  • When performance dips, are you playing to avoid mistakes, impress others, or chase stats?
  • Notice if your motivation has shifted from intrinsic (internal) to extrinsic (external).
• Align with Intrinsic Motivators:
  • Reconnect with what you love about your sport or craft.
  • Set intentions before each performance: “Today, I’m playing to challenge myself and enjoy the competition.”

Actionable Advice:

• Journal about your motivations regularly.
• Use reminders (notes, mantras, or visual cues) to keep your focus on intrinsic reasons.
• If you notice yourself slipping into outcome focus, pause and reset your intention.

Expert Insight:
Georgia notes that even elite athletes can fall into the trap of playing for external validation. The key is to continually realign your motivations with what you can control and what truly matters to you.

3. Find Success in the Process, Not Just the Outcome

Why It Matters:
If you only define success by the final result, you’ll ride an emotional rollercoaster and miss out on valuable growth. Celebrating process-driven success builds resilience and long-term confidence.

How to Do It:

• Redefine Success:
  • Success = executing your process to the best of your ability, regardless of the outcome.
  • Example: “I studied hard and stuck to my plan, even if the test was tough.”
• Celebrate Effort and Execution:
  • After each performance, ask: “Did I stick to my process goals?”
  • Recognize and reward yourself for effort, focus, and commitment.
• Learn from Outcomes, Don’t Dwell on Them:
  • Use results as feedback, not as a measure of your worth or ability.
  • Adjust your process based on what you learn, but keep your self-evaluation rooted in controllable actions.

Actionable Advice:

• Debrief after games or performances with a focus on process: “What did I do well? What can I improve next time?”
• Share process wins with coaches, teammates, or supporters to reinforce this mindset.

Expert Insight:
Georgia highlights that this approach not only improves performance but also makes the journey more enjoyable and sustainable. It’s about building a foundation of confidence that isn’t shaken by every win or loss.

Making Process Focus a Habit

Georgia reminds listeners that maintaining a process focus is a continual practice. Even the most experienced athletes can slip back into outcome thinking. The key is to notice when it happens and gently bring your attention back to the process.

Tips for Staying Process-Focused:

• Use routines and rituals to anchor your attention before and during performance.
• Work with a coach or sport psychologist to develop personalized process goals.
• Reach out for support if you find yourself stuck in outcome focus—Georgia offers her contact information in the show notes for those who want guidance.

Conclusion: Trust the Process for Lasting Success

The path to consistent, high-level performance isn’t about obsessing over results—it’s about embracing and trusting the process. By focusing on what you can control, aligning your motivations, and celebrating process-driven success, you’ll not only perform better but also enjoy your sport or craft more deeply.