Setting Goals that Stick

Setting Goals that Stick

by Nicole Freebairn, Registered Nutritionist

The new year is a wonderful time to reflect on the year that’s been and set some new goals and intentions for the year ahead. Goals centred around health, weight and eating habits are some of the most commonly set goals, but can also be some of the most challenging to maintain. So how do we set ourselves up with goals that are not only motivating, but maintainable across the year? 

Let’s see what the research says. 

Approach vs Avoidance 

Approach goals are those that focus on moving towards a desired outcome whereas avoidance goals focus on moving away from an undesired outcome. For example: 

Approach goal = I’m going to have at least 25g of protein for breakfast 

Avoidance goal = I’m going to stop eating sugar after dinner 

Research has shown that there are differences in cognitive and emotional responses to approach vs avoidance goals. Approach goals are associated with increased positive thoughts, self-reflection and improved wellbeing, and may even be more effective compared to avoidance goals which are often associated with more negative emotions. 

If you’ve got an avoidance goal in mind - try reframing this to an approach goal.

Performance vs Mastery 

Performance goals are measured by one’s achievement, whilst mastery goals are measured by one’s improvement of existing abilities or the development of new skills. In other words, performance goals are strongly focused on a set outcome, while mastery goals are focused on the development of the habit and are often associated with improved self-efficacy (confidence to continue engaging in the activity) and adherence to the goal over the long term. For example: 

Performance goal = I want to lose 10kg 

Mastery goal = I want to learn how to prepare balanced meals that I enjoy eating 

Performance goals can be discouraging as it can be easy to interpret a sense of failure when the arbitrary outcome is not achieved. In contrast, mastery goals are more focused on engaging with the behavioural change, this can encourage a more problem-solving approach that serves to increase persistence despite challenges.  

Clearly Defined Goals 

Clearly defining your goals with measurable outcomes improves the likelihood of following through with them. The SMART goals formula is a well known way to do this, and stands for: 

S - specific 

M - measurable

A - achievable 

R - realistic 

T - time-bound 

For example: 

Standard goal = I will exercise more 

SMART goal = I will do a 20 minute yoga session three days a week 

SMART goals help to give goals structure, making them easier and more motivating to implement. However, they still don’t specify how the goals will be achieved. For this we need an… 

Action Plan 

A goal without a plan is simply an intention. An action plan clearly defines when, where and how a goal is to be achieved. This often involves breaking down a goal into smaller achievable stages. For example: 

Big goal = run a 10km race 

Action plan = 

Month 1 - set aside 30 minutes to walk on Mondays, Wednesdays and Fridays before work 

Month 2 - change Wednesday’s walk to a run and aim to increase distance by 1km each week 

Month 3 - continue with the longer run on Wednesdays and change Fridays walk to a shorter run

Support

The final factor to consider when setting your goals is whether you feel sufficiently supported to achieve them. It’s great to set big goals - and in fact setting challenging goals may actually result in better outcomes than setting goals that are too easy - however, support is essential. There are various ways you can receive support - for example, your family, friends, and community, and of course - your health practitioners. Working with a nutritionist, psychologist or exercise specialist, for example, can give you specialised support and accountability and also help you to break down your goals into more manageable steps. 

Have a go at writing your new years goals with these tips in mind. If you’d like support with your health related-goals, Tailor Clinics has a range of support options available. 

Contact Tailor Clinics

Reach out to our team via phone: 07 859 0185 or email: reception@tailorclinics.co.nz

References:

Bailey R. R. (2017). Goal Setting and Action Planning for Health Behavior Change. American journal of lifestyle medicine, 13(6), 615–618. https://doi.org/10.1177/1559827617729634

Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PloS one, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097

Disclaimer: this blog post is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.