How to work out and avoid procrastination: The role of goal focus

This 8-week longitudinal experience sampling study with N = 346 participants (n = 242 completers) of a high-intensity interval training program explored how goal focus (i.e., a focus on the process vs. outcome of goal pursuit) is related to procrastination and successful goal pursuit. Specifically, the study investigated the association between goal focus and participants' adherence to their workout plans (i.e., procrastination), their immediate experience during the workout (e.g., pleasantness), and their intentions to work out when they were procrastinating. Moreover, the study examined how process and outcome focus are linked to overall goal achievement, workout satisfaction, and objective fitness gains. Converging with previous research, results suggest that adopting a process focus is adaptive. In addition, the analyses revealed some positive relationships between outcome focus and immediate indicators of successful goal pursuit. However, in contrast to process focus, outcome focus was not related to the overall measures and even seemed maladaptive once people were procrastinating.