Goal Setting and Behavior Change

In preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. 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.

Support the podcast

  • MacroFactor: Learn more about our MacroFactor diet app. To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
  • Sign up for the Research Spotlight newsletter: If you’d like to receive our Research Spotlight emails, sign up for our email list.
  • Join the community: To join in on the SBS conversation, check out our Facebook group and subreddit.
  • Bulk Supplements: Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

Time Stamps

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:29)

Feats of Strength (4:12)

Research Review: Goal setting and behavior change (9:54)

Fake urgency (12:06)

Success rates of New Year’s Resolutions (14:36)

Temporal landmarks (22:19)

SMART goals (27:31)

Creating a goal hierarchy (30:19)

Superordinate goals (34:16)

Equifinality and Multifinality (41:12)

Mental contrasting (44:12)

Approach versus avoidance  (52:37)

Flexible versus rigid restraint (56:16)

Process versus outcome (1:01:28)

Mastery versus performance (1:06:05)

Goal difficulty; “slack with a cost” (1:13:44)

Setting specific goals (1:23:12)

Implementation intentions (1:23:47)

Stimulus control; modifying your environment (1:30:24)

Social support and feedback (1:33:08)

How MacroFactor supports evidence-based goal striving and behavior change (1:45:06)

To Play Us Out: Protein Bread, Winter Break (1:54:54)

Video Version

Scroll to Top