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New Year is the perfect time of year to review, assess, and set new goals. Are you using the best goal-setting methods to set yourself up for success? Science has plenty to tell us about how to set and achieve goals. Grab a pen and notepad and work through your 2022 fitness goals<\/a> with us.<\/p>\n Fitness goals are really important<\/a>. Not only do they influence how you\u2019ll look and feel, but they dictate where your time and energy will go over a significant period of time. So it\u2019s definitely worth approaching goal-setting in a way that increases your chance of success. Let\u2019s turn to the science.<\/p>\n The concept of goal competition (as mentioned in this 2012 paper published in the American Psychological Association) states that having numerous competing goals can take focus and energy from your most important goal. So the first thing to do is brainstorm all your goals, and narrow the list down to one key goal (with smaller goals as stepping-stones).<\/p>\n You already have hundreds of habits that you carry out every day<\/a> without thinking about it. Brushing your teeth, making coffee, walking the dog. These habits are enjoyable, rewarding, and non-negotiable.<\/p>\n The concept of goal stacking suggests that you use one of these habits as a trigger for a new habit that will help you move towards your goal. For example, if your fitness goal this year is to stretch every day, your habit-stacking method could be \u201cAfter I get in from walking the dog, I will stretch for 10 minutes a day.\u201d<\/p>\n When you set a fitness goal for 2022, think about the upper and lower ends of your goal. For example, you might say \u201cI want to lose at least 5 kilos\u201d. But what about the maximum amount of weight you want to lose<\/a>? Or you might say \u201cI want to work out 4 times a week.\u201d That\u2019s great, but what would be a sensible upper limit?<\/p>\n Having both lower and upper limits for your goal ensures you don\u2019t overstretch yourself and burn out, which will help ensure your new health and fitness goal is sustainable.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2021\/12\/AMENDED-Blog-Post-One.png” title_text=”One Network” url=”https:\/\/www.hussle.com\/” url_new_window=”on” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-66px|||||” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-29px|||||” global_colors_info=”{}”]<\/p>\n SMART goal setting is one of the best-known ways to set goals and objectives in health, fitness, study or the workplace. The acronym was coined by George Doran, Arthur Miller and James Cunningham in a 1981 article which focused on management goals and has since been used by coaches, athletes, and every day people as a clear ad logical framework.\u00a0<\/p>\n Working through the five stages of SMART goals will help you figure out exactly how to track, measure, and monitor your fitness success throughout 2022.<\/p>\n SMART goals are always very specific. Make sure you can pinpoint exactly what you want to achieve (so you can recognise the finish line when you get there). Ask questions like what do I want to achieve, why do I want to do this, and how will I know when I have hit this goal? Write down when, where, and with whom you will work towards this goal. Attach numbers, dates, times, and other variables to the main goal and to all the mini goals along the way.<\/p>\n Now that you know the numbers you\u2019ll be measuring to achieve your goal, you need to set up systems to track and record the data. How exactly will you measure your progress? And how will you review the data and assess how well you\u2019re doing? This might be an app, a training programme, weigh ins or progress photos, measurements, or testing yourself through repeatable training sessions.<\/p>\n Many people will urge you to dream big and set wildly extravagant goals, but there\u2019s a\u00a0 lot to be said for keeping your goals within your comfort zone. That\u2019s not the same as dialling down your ambition, by the way. But be realistic. If your life-long goal is to do an Ironman triathlon but you can\u2019t swim more than 800 metres, a better goal would be to swim 2 miles non-stop. Make sure your fitness goals are achievable with the time, energy, support and resources you\u2019ve got at this point in life.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2022\/01\/Resized-Megan-3.jpg” title_text=”Setting Realistic Fitness Goals For The New Year” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-50px|||||” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-41px|||||” global_colors_info=”{}”]<\/p>\n Here\u2019s another important reminder from the SMART goals acronym \u2013 can you fully own your goal? It\u2019s so easy to be influenced by other people\u2019s goals, whether that\u2019s friends, family, or social media. Make sure your goal is relevant to you. You should be able to quickly and passionately explain why this goal means something to you, how it will impact your life, and how you expect to feel when you\u2019ve achieved it. If it doesn\u2019t resonate with you, maybe it\u2019s not the goal for you.<\/p>\n The final letter in the SMART goal mantra is time. Every good goal is bound by a time period. This might be a 12-week training programme, a 4-week mini cut, or a year-long focus on switching to a plant-based diet. This isn\u2019t to say you won\u2019t carry on your new healthy habits<\/a> after you\u2019ve reached your original goal. But it\u2019s important to have an end-date for your work period. Track backwards from your final goal to see the big picture. How long will you need to reach this goal?\u00a0<\/p>\nScience-backed goal setting methods<\/h2>\n
Goal setting vs goal selection<\/h2>\n
Goal stacking for success<\/h2>\n
Set upper and lower limits<\/h2>\n
What are SMART goals?<\/h2>\n
What does SMART goals stand for?<\/h2>\n
Specific<\/h3>\n
Measurable<\/h3>\n
Achievable<\/h3>\n
Relevant<\/h3>\n
Time-based<\/h3>\n
How to get started with your 2022 fitness goals<\/h2>\n