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Goal Setting and Behavior Change (Replay of Episode 71)

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Dec 5, 2022

01:51:07

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ADVICE

Evidence-Based Goal Setting

Consider evidence-based strategies for goal setting and behavior change.
This applies even without specific New Year's resolutions, for personal use or coaching others.

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INSIGHT

Resolution Success Rates

The "act now" urgency in fitness content lacks evidence.
Actual New Year's resolution success rates are around 50%, defying the "doomed to fail" narrative.

insights

INSIGHT

Fresh Start Effect

Temporal landmarks like New Year's create a 'fresh start effect', boosting enthusiasm and self-efficacy.
However, this can decrease present motivation, as people shift responsibility to their future selves.

Get the Snipd Podcast app to discover more snips from this episode

How to Set Very Good Goals That Can Facilitate Lasting Habit Formation

03:11 • 2min

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Is There a Success Rate for New Year's Resolutions?

05:37 • 2min

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Are You Waiting for New Year's Resolutions?

07:32 • 2min

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Are New Year's Resolutions Really a Good Idea?

09:42 • 4min

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A New Year's Resolution That Embraces a Temporal Marker

13:39 • 6min

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Smart Goals Aren't Just for Health Behavior

19:31 • 5min

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The Importance of Subordinate Goals

24:57 • 3min

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How to Leverage Cognitive Dissonance to Your Own Benefit

28:18 • 6min

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The Value of Multifinality in Cardiovascular Fitness

33:51 • 2min

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How to Set a Subordinate Goal for Weight Loss

35:55 • 2min

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Having a Rich Goal Hierarchy Sets You Up for Failure

38:03 • 4min

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Getting Out of the Trap of Not Being Good Enough

42:13 • 3min

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Approach Oriented Goals Are More Enjoyable and More Positive

45:34 • 2min

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The Sports Nutrition Association - The Home of Sports Nutrition

48:00 • 2min

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Flexibility Versus Rigid Restraint

50:22 • 3min

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Is Flexible Dieting Really a Dietary Approach?

53:06 • 4min

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Goal Pursuit - Focusing More on the Process

57:03 • 3min

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Goal Pursuit - Mastery Versus Performance

59:41 • 4min

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A Lot of the Skills Needed to Achieve These Other Outcomes

01:04:01 • 2min

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Mastery Is a Process Oriented Approach to a Good Goal

01:05:40 • 2min

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Mastery Focus Goals - What's Really Nice About Them?

01:07:28 • 6min

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Is That Really the Best Approach to Weight Loss?

01:13:16 • 4min

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Implementation Intentions Are a Very Good Way to Set Specific Goals

01:17:05 • 4min

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Implementation Intention Bundling Habit Stacking

01:21:32 • 4min

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Stimulus Control and Habit Formation

01:25:15 • 4min

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How I Approach Weight Loss and Self-Efficiency

01:29:32 • 6min

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How Good Vibes Approaches to Goal-Setting Work Better

01:35:11 • 4min

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Is Macrofactor a Process Oriented Approach?

01:39:36 • 3min

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Flex Reinforcing Flex Restraint Mastery Promotion

01:42:26 • 4min

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Slack With a Cost Is a Food Logger That's a Whole Foods App

01:45:58 • 4min

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Stronger by Science Podcast

01:50:03 • 3min

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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.

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