Goal Setting and Behavior Change (Replay of Episode 71)

Time stamps

Intro/Announcements (0:00)

Research Review: Goal setting and behavior change (1:04)

• An Evidence-Based Approach To Goal Setting And Behavior Change

Fake urgency (3:17)

• The time to act is now: pseudo-systematic review

Success rates of New Year’s Resolutions (5:47)

• Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers
• A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals

Temporal landmarks (13:30)

• The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior
• Anticipated Temporal Landmarks Undermine Motivation for Continued Goal Pursuit

SMART goals (18:42)

• SMART criteria

Creating a goal hierarchy (21:30)

• How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective

Superordinate goals (25:27)

• How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective

Equifinality and Multifinality (32:23)

Mental contrasting (35:23)

• Mental contrasting for health behaviour change: a systematic review and meta-analysis of effects and moderator variables
• A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment

Approach versus avoidance  (43:48)

• Goal Setting and Action Planning for Health Behavior Change

Flexible versus rigid restraint (0:49:56)

• Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review

Process versus outcome (55:07)

• The Way is the Goal: The Role of Goal Focus for Successful Goal Pursuit and Subjective Well-Being

Mastery versus performance (59:44)

• Goal Setting and Action Planning for Health Behavior Change

Goal difficulty; “slack with a cost” (1:07:23)

• Goal Setting and Action Planning for Health Behavior Change
• The Benefits of Emergency Reserves: Greater Preference and Persistence for Goals that Have Slack with a Cost

Setting specific goals (1:16:51)

Implementation intentions (1:17:26)

• A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment
• Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling

Stimulus control; modifying your environment (1:24:03)

• Changing circumstances, disrupting habits

Social support and feedback (1:26:47)

• Periodic Prompts and Reminders in Health Promotion and Health Behavior Interventions: Systematic Review
• Designing in-app messages to nudge behavior change: Lessons learned from a weight management app for young adults

How MacroFactor supports evidence-based goal striving and behavior change (1:38:45)

Video version

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