Goal Setting and Behavior Change (Replay of Episode 71)
The Stronger By Science Podcast
A New Year's Resolution That Embraces a Temporal Marker
There are plenty of people out here who six and twelve months down the line do believe that they're still doing a pretty nice job sticking with these resolutions now I don't. There is a tiny bit of merit to that argument that it's bad to wait and you should have started now so when we talk about a New Year's resolution we're talking about a goal that embraces something called a temporal landmark.
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)
Fake urgency (3:17)
Success rates of New Year’s Resolutions (5:47)
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)
Creating a goal hierarchy (21:30)
Superordinate goals (25:27)
Equifinality and Multifinality (32:23)
Mental contrasting (35:23)
Approach versus avoidance (43:48)
Flexible versus rigid restraint (0:49:56)
Process versus outcome (55:07)
Mastery versus performance (59:44)
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)
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.
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- 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.
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