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In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. 

In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. 

To learn even more about goal setting, check out the in-depth SBS article at https://www.strongerbyscience.com/goal-setting.

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TIME STAMPS

Intro/Announcements (0:00)

Research Review: Goal setting and behavior change (1:04)

• https://www.strongerbyscience.com/goal-setting/

Fake urgency (3:17)

• https://www.bmj.com/content/371/bmj.m4143

Success rates of New Year’s Resolutions (5:47)

• https://pubmed.ncbi.nlm.nih.gov/11920693/
• https://pubmed.ncbi.nlm.nih.gov/33296385/

Temporal landmarks (13:30)

• https://pubsonline.informs.org/doi/10.1287/mnsc.2014.1901
• https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221

SMART goals (18:42)

• https://en.wikipedia.org/wiki/SMART_criteria

Creating a goal hierarchy (21:30)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Superordinate goals (25:27)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Equifinality and Multifinality (32:23)

Mental contrasting (35:23)

• https://pubmed.ncbi.nlm.nih.gov/30879403/
• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/

Approach versus avoidance  (43:48)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/

Flexible versus rigid restraint (0:49:56)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103/

Process versus outcome (55:07)

• https://www.researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-Being

Mastery versus performance (59:44)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/

Goal difficulty; “slack with a cost” (1:07:23)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/
• https://journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrja

Setting specific goals (1:16:51)

Implementation intentions (1:17:26)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/
• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4381662/

Stimulus control; modifying your environment (1:24:03)

• https://pubmed.ncbi.nlm.nih.gov/15982113/

Social support and feedback (1:26:47)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806/
• https://www.sciencedirect.com/science/article/pii/S0749597820303903#b0125

How MacroFactor supports evidence-based goal striving and behavior change (1:38:45)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.