Goal Setting
There is a TON of research in the fields of fitness and nutrition surrounding the benefits of goal-setting. Research over the past 50 years shows that in approximately 90% of the studies, specific, difficult goals lead to higher levels of task performance than easy goals, no goals, or vague “do your best” goals.
A study was conducted with 100 participants who had not exercised in six months. One group was given goals for their fitness approach, and the other group was given only a workout plan to follow. Results revealed that the goal-setting group had significantly fewer dropouts (30%) than the control group (74%), as well as better attendance (58%) versus 28% for the goal-setting and control groups, respectively.
Another study conducted looked at goal-setting for nutrition, with a focus on fiber consumption. Four groups were assigned, one with goals set, one group self-monitored (tracked) their consumption, a third group did both (set goals and tracked fiber), and a control group that did none of the above. Results revealed that participants who set goals consumed 91% more fiber than the groups not setting goals; the most fiber was consumed when goal setting was combined with tracking fiber.
So, what does this teach us? Setting and tracking your goals means a much higher likelihood of progress! Set some goals for yourself. Write down your goals and post them somewhere you'll see them regularly - on your mirror or fridge.
Keep 'em SMART! You've likely heard the acronym SMART in reference to goals -- Specific, Measurable, Attainable, Realistic, and Timely. Be sure the goals you set for yourself can easily be tracked as completed or not, with no murky grey area. For example, if you want to be more consistent with working out, one goal could be "I will exercise for at least 30 minutes three days each week for the next four weeks."
Here are a few additional resources about goal setting:
https://www.healthline.com/health/fitness/smart-fitness-goals#acronym-meaning
Podcast: Jordan Syatt Mini Podcast, January 4, 2022 titled “Science of Goal Setting (How to Achieve Your Goals in 2022)
Podcast: American Glutton, January 14, 2021 titled “Setting Goals with Ethan”
Podcast: Mind Over Macros, June 23, 2020 titled “Assessing Your Goals”
Here's your (optional) challenge: Set ONE goal for yourself for the upcoming month. For accountability, share your goal with someone, encourage them to do the same, and check in with each other throughout the month on how it’s going.
