Why Focusing on the Process Beats Chasing Outcomes
In the timeless epic of the Bhagavad Gita, Lord Krishna advises the warrior Arjuna: “You have a right to perform your prescribed duty, but you are not entitled to the fruits of action.” This core teaching of Karma Yoga—detached action without attachment to results—has guided millions for centuries.
Fast-forward thousands of years, and modern sports psychology is arriving at the same conclusion through rigorous science.
A comprehensive 2024 meta-analysis published in the International Review of Sport and Exercise Psychology (originally online in 2022) reviewed 27 experimental studies involving over 1,700 athletes. The researchers, led by Ollie Williamson and Christian Swann, examined how different types of goals affect actual performance.
They categorized goals into three types:
- Outcome goals: Focused on the end result, often relative to others (e.g., “Win the race” or “Take first place”).
- Performance goals: Focused on personal standards (e.g., “Run a sub-4-hour marathon” or “Beat my personal best”).
- Process goals: Focused on controllable actions and techniques (e.g., “Maintain high knee drive while sprinting” or “Stay relaxed and breathe deeply on every shot”).
The results were striking:
- Outcome goals had almost no effect (d = 0.09).
- Performance goals showed a moderate boost (d = 0.44).
- Process goals produced a very large improvement in performance (effect size d = 1.36).
To put this in perspective: An effect size above 0.8 is considered large in psychology. Process goals didn’t just win—they dominated.
Why Do Process Goals Work So Well?
The key lies in control.
Outcome goals depend on external factors—opponents, weather, luck—which can breed anxiety and distraction.
Performance goals are better but still tie your success to a number that might fluctuate for reasons beyond your control.
Process goals, however, keep your mind on what you can directly influence right now: your technique, effort, and habits. This reduces pressure, enhances focus, and builds self-efficacy (confidence in your abilities).
The study also found process goals significantly boosted self-efficacy (d = 1.11).
It’s no coincidence this mirrors Krishna’s advice. By detaching from the “fruits” (outcomes) and immersing yourself in dutiful action (the process), you perform at your peak without the paralysis of fear or ego.
Practical Takeaways for Athletes, Professionals, and Anyone Pursuing Excellence
- Prioritize process over outcome: Use big outcome dreams for motivation, but break them down into daily process targets.
- Make processes specific and controllable: Instead of “Get stronger,” try “Complete three full sets with perfect form in every workout.”
- Track and adjust: Self-regulation (monitoring progress and tweaking as needed) amplified effects even further in the studies.
- Apply beyond sports: This principle works for writing, business, learning instruments—any skill where sustained excellence matters.
As poet and physician Amit Majmudar recently highlighted on X, modern psychology is essentially rediscovering what the Gita taught millennia ago:
True mastery comes from selfless immersion in the act itself.
In a world obsessed with results, metrics, and wins, this ancient-meets-modern insight is a powerful reminder:
Focus on the path, and the destination takes care of itself.