What Are Process Goals? Examples for Public Speaking

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Public speaking is one of those tasks that stir up nerves in even the most confident people. You might have a looming talk or presentation and feel the familiar pit-of-the-stomach anxiety creeping in. But what if rather than obsessing over the final outcome — the “Did I nail it?” question — you focussed instead on what you can control moment by moment, in the lead-up and during your speech? That’s the essence of process goals, a powerful mental approach backed by research and practical guidance.

Why Process Goals Matter More Than Outcome Goals

When preparing for a public speaking gig, most people fixate on outcome goals such as:

Getting a standing ovation
Acing the Q&A session
Remembering every word flawlessly

These outcome-focused goals are tempting but risky. They rest on factors outside your direct control — audience mood, technical glitches, or nerves on the day. As a result, you might get tangled up in outcome anxiety, worry about what others are thinking, or catastrophise minor slip-ups.

Process goals shift the focus to external cues and delivery actions — things you can actively monitor and manage as you speak. This externalising of attention helps you operate within your ideal performance zone, often described as the Inverted-U arousal curve or your individual performance band.

Understanding the Inverted-U Arousal Curve and Performance Band

The Inverted-U curve highlights how performance relates to arousal states — think of arousal as your physiological and mental activation level:

Level of Arousal Effect on Performance Low (Under-aroused) Lack of focus, slow reactions, low energy Moderate (Optimal) Peak concentration, confidence, clear thinking High (Over-aroused) Anxiety, shaken hands, racing thoughts, errors

Your performance band is the sweet spot on the curve where your speech delivery is at its best. Too little or too much arousal drops your effectiveness dramatically. Key to performing within this zone is managing your pre-session routine and controlling your attention so that your nervous system doesn’t overshoot into over-arousal.

Pre-Session Routine: Managing Working Memory and Arousal

Think about the two minutes just before you take the stage. This window is gold for settling your system. Evidence from GOV.UK’s behavioural insights pages highlights structured routines as highly effective for managing stress and cognitive load.

A solid pre-session routine helps reduce the load on your working memory — the mental space juggling your thoughts and next actions — preventing overwhelm at a critical moment. Here’s what your routine might involve:

External process-focused attention: Shift your focus away from worries about judgment and outcomes. Instead, bring your awareness to the physical act of stepping up, your posture, or the gesture you’ll begin with.
Extended-exhale breathing: Take slow breaths where the out-breath is longer than the in-breath (e.g., inhale 3 seconds, exhale 5 seconds). This technique triggers a quick physiological shift to calm your nervous system without the usual vague ‘just breathe’ advice.
Rehearsed delivery actions: Think about your opening line or key movement — something concrete to ground you.

Examples of Process Goals for Public Speaking

Here are specific, actionable process goals to keep your attention on what you CAN control during your speech. Each aligns with managing arousal and performance band, helping you avoid the trap of outcome anxiety.

Before You Start

Focus on your posture: Set your feet firmly and straighten your back. This physical cue enhances confidence and keeps you centred.
Start with a deliberate smile: This external behaviour can help shift internal state and create rapport.
Complete an extended-exhale breathing cycle: Before stepping up, breathe out slowly for 5 seconds. Repeat 2-3 times.
Recall your opening sentence: Mentally rehearse just the first phrase, not the whole speech.

During Your Speech

Engage with one person at a time: Instead of scanning or fearing judgment, pick individuals briefly and deliver to them directly.
Monitor your pace: Aim to pause briefly every 2-3 sentences. Pauses reset your rhythm and give your audience space to absorb.
Maintain eye contact for at least 3 seconds at a time: Staying externally focused reduces internal anxiety spirals.
Use hand gestures naturally: Let your hands illustrate key points rather than freeze.
Reset with a quick breath if distracted or jittery: A discreet 3-second extended exhale during a pause works wonders to recenter.

After Your Speech

Focus on your breathing and posture as you exit the stage.
Make a mental note of one delivery action that went well.
Avoid dwelling on every word or audience reaction. Your learning comes from process, not outcome.

Why External Process-Focused Attention Beats Internal Outcome Focus

It’s tempting to direct your inner commentary towards “How am I doing? What if I mess up?” but this internal outcome focus splits your attention and adds pressure. Instead, external process-focused attention — noticing concrete delivery cues like your tone, gestures, or breathing — keeps how drivers manage anxiety your mind working on the task rather than the fear around it.

This focus aligns with attention control research from performance psychologists: your brain can only track a limited set of cues. Pick the right ones (external, controllable) and you steer clear of spirals into performance anxiety.

Sharing Your Experience and Tips on Social Platforms

If you find process goals helpful for your own public speaking or coaching others, sharing your insights on social platforms can spread the benefit. Different platforms serve different conversational styles:

Facebook: Ideal for posting practical checklists, pre-session routine reminders, or short success stories.
Twitter/X: Use tight tips and reminders, e.g., #PublicSpeakingTip: Before stepping up, try 3 extended exhales to calm your nerves. Focus on external cues, not outcome anxiety.
Reddit: Engage with communities like r/PublicSpeaking or r/Anxiety, sharing detailed process goal strategies and asking for others’ experience.
LinkedIn: Post professional reflections on how process goals helped you deliver better presentations in work contexts.
Pinterest: Create visually appealing infographics or process goal routines to pin and share.

Summary: Your Takeaway for Tackling Public Speaking Nerves

Stop chasing the magic outcome — instead, set concrete process goals focused on external cues and delivery actions.
Understand your optimum arousal level and use your pre-session routine to manage working memory and nervous energy.
Use extended-exhale breathing to trigger a rapid calming effect.
Maintain external, process-focused attention during your talk to avoid outcome anxiety and keep your performance within your ideal band.

Following these guidelines won’t banish nerves overnight. But they give you reliable tools to take control, step by step, and gradually build public speaking confidence from the inside out.

If you're interested in more evidence-based advice on managing anxiety and performance, the GOV.UK guidance on mental wellbeing is a great starting point.

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