Goal Setting
on the road to success step by step
Getting motivated can be hard but having a game plan can help keep you accountable and on track. Goal setting is a technique used for behavioral change, which is important when adapting to increased physical activity. Setting fitness goals gives us a higher chance of sticking to an exercise program.
One of the best approaches to setting goals is the SMART method. Specific, Measurable, Attainable, Relevant and Time Bound. When setting a goal, be specific about your main objective of that goal. Measurable: Make sure you can track your progress over time. Attainable: Your goals should be something you can actually accomplish. Relevant: When working towards your goal, focus on things that will help you to reach your goals. Time-bound: Set up a reasonable time frame in which to complete your goal.
Why are SMART Goals Necessary In Business? (2019, April 25). Retrieved May 09, 2020, from https://www.mileiq.com/en-gb/blog/smart-business-goals/
Studies show that when we are intrinsically motivated, we have the best chance of sticking to our game plan and meet our goals. “Intrinsic motivation is defined as doing an activity because of its inherent satisfactions.” (Texiera 2012 p.22) If you have not been physically active, start by doing a sport or exercise you enjoy. Improving yourself by doing something you enjoy will keep you going strong for the long haul!
Study: Unique effects of setting goals on behavior change: Systematic review and meta-analysis
Four databases were searched for articles that assessed the unique effects of goal setting on behavior change using randomized controlled trials. 141 papers were identified from which 384 effect sizes (N = 16,523) were extracted and analyzed.
Results from the data analyses from all the different studies indicated that goal setting was particularly effective if the goal was: (a) difficult, (b) set publicly, and (c) was a group goal.
Goal setting is an effective behavior change technique that has the potential to be considered a fundamental component of successful interventions.
References:
Epton, T., Currie, S., & Armitage, C. J. (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 85(12), 1182–1198. https://doi.org/10.1037/ccp0000260
Paxton, R. J., Taylor, W. C., Hudnall, G. E., & Christie, J. (2012). Goal Setting to Promote a Health Lifestyle. International Proceedings of Chemical, Biological & Environmental Engineering, 39, 101–105.
Ball, J. W., Bice, M. R., & Maljak, K. A. (2018). Exploring the relationship between college students’ barriers to exercise and motiviation. 33(2), 61.
Teixeira, P.J., Carraça, E.V., Markland, D. et al. Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity 9, 78 (2012). https://doi.org/10.1186/1479-5868-9-78