7 Goal Setting Strategies for Lasting Behavior Change
P.S. They aren't just for fitness related goals
Goal setting is an art that I’ve slowly learned to master after many previously failed attempts. Some goals I could have thrown out entirely because I held them for superficial, social, or flat out ridiculous reasons. Setting meaningful goals is an important part of self-exploration.
Here are some strategies to help you with the goals you’ve set - or will set - this year.
1) Improve your self talk
Honestly, this is a precursor to goal setting. When goals are developed from a place of empathy and supported by self-confidence, the approach feels completely different. Even if you feel completely inadequate, unprepared, or defeated before you even begin, affirming your worth is integral to identity formation. Write it, say it, think it, believe it. Repeat it every day until you do. Here’s a link to my very favorite book on this topic. (Also, any of Jon Acuff’s books are really great resources for goal setting.)
2) Cultivate your environment, kindly
No, I’m not talking about posting pictures on your mirror of influencers with the body image you’re after so you can guilt yourself into behavior change, nor do I mean throw out every speck of sugar in your house so you’ll never fall victim to your sweet tooth. (Sound familiar?) One key tenet of habit formation is to make the habit seem more appealing than the alternative and, for some, establish consequences to make the old behavior less appealing. Instead of throwing out the Oreos, move them to the back of the closet and make them harder to get to. Buy your favorite fruits, make a yogurt parfait, or blend up a smoothie. Sure, you may still dig out the Oreos from time to time. You’re human, after all. But by making the good stuff readily available and reaching for it enough, the processed stuff will lose its appeal. But vowing to never eat an Oreo again is not the answer…. Which brings me to point 3.
3) Take your goal and cut it in half….. or fourths
After plenty of years working in the gym, I’ve overheard some pretty outlandish goals. One reason that many New Year’s gym goers fail by the end of February is because they’re setting their goals way too high. What reasonable human could go from zero physical activity to exercising 5-6 days a week?! I’ve yet to find anyone who made that leap in a sustainable way.
Furthermore, even going into the gym may not be the answer if the commute, traffic, or time “cost” is problematic. If you have not exercised in years, finding a safe space to walk is the best place to start. A deconditioned body takes time to even get to a place where sustaining small bouts of physical activity is possible. Working up to the 30 minutes per day indicated below is step one before progressing further. Brisk walking can be done in bouts of 10 minutes to accumulate 30 minutes each day.
The ACSM & CDC recommend:
30 minutes of moderate physical activity at least 5 days per week OR 20 minutes of vigorous physical activity at least 3 days per week
2 days of resistance training per week
4) When you fall off track, treat it as an isolated event
In previous years, namely grad school when my perfectionism was at an all time high, I’d set a lofty goal, have a day where I’d fall short, spend the next day being hard on myself (and also fail again), and eventually throw in the towel. The fact I tried to set terrible goals on top of working full time, and being a full time graduate student was problem #1, but I still could have been successful if I had started small and treated an off-day as an isolated event. Each day is a new chance to start over. As cliche as it sounds, it’s critical to understand in order to avoid self-sabotage. This also is a great practice in extending grace to yourself as you develop a kinder inner voice.
5) Play to your strengths
When tracking your goals, also track the wins that happen outside of your goals. Seeing all that you’re accomplishing in addition to your goals helps with your identity formation. But even if your goal is to run more, log the days that you’ve lifted weights, that you fueled well, and that you implemented a recovery routine. Maybe you have a day that you don’t get a run in (like point 4) as you work toward a goal of running a half-marathon training goal, but you lifted weights instead. It’s still supporting the original mission and still contributes to the end game - your running performance.
6) Stack your goals
Taking on too much at the same time is overwhelming for anyone. Tackle one goal at a time by placing your highest priority first in line. If you’re wanting to incorporate more movement and modify your diet and you currently have a highly sedentary lifestyle, or aren’t working out at all, begin by moving more. Once exercise becomes a regular part of your daily life, you can start small with dietary changes to support the movement. Doing too much at once prevents sustainability.
7) Find your why and reframe your goal as needed.
Are you wanting to lose 10 pounds because that’s what you feel like you need to do? Will losing those 10 pounds add value to your life or make you happier? Be honest with yourself and get to the root of the issue. Oftentimes with diet or weight loss goals, we’re grasping for control amidst chaos. By being really stringent with ourselves, we see it as a way to take charge of the situation, prove something to ourselves, and increase our social appeal.
This, of course, inevitably backfires when we fall off track and then begin the downward spiral of disappointment, frustration, and anger before giving up. There’s nothing wrong with wanting to change your body composition, but ask yourself if that’s truly the outcome you’re after. Do I want to be thinner, or do I want to be stronger? Do I want to run more, or do I want to be able to keep up with my kids? Each of these outcomes are entirely different and achieved in entirely different ways.
Your time is your most valuable asset. Pursue only the goals that are deeply meaningful to you, and don’t waste your time on goals that are things that you “should” be doing by society’s measures.
All of these recommendations work in conjunction with each other. There’s a strong synergy that links our behavior, environment and experiences (e.g. social cognitive theory). It all starts with the way that we talk to ourselves. If you don’t believe you can do something, then why would you continue to try? Foster kindness, start small, show grace to yourself when you need it, and keep going.
Cheers to a meaningful 2025 filled with the pursuit of things that you truly love.
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor and fitness professional aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. To support this work and help increase its visibility, please consider subscribing and sharing with someone you know.