Setting goals is an essential part of personal growth and achievement. But sometimes setting big scary goals can feel… well scary!

Without a clear plan and structure, goals can often become overwhelming and unattainable. 

You probably already know that breaking goals down into smaller steps can help.

In this blog post, we'll explore a powerful combination of goal-setting techniques - the SMART goal approach and the Halfway to Halfway approach - a combination that can help you break down your goals into manageable steps and increase your chances of success.

SETTING SMART GOALS

SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By following these principles, you will set more clear and realistic goals that will get you where you want to be.

Let’s take “I want to be stronger” as a starting goal. It is too vague and therefore hard to achieve as such. How to make it a SMART GOAL then? Let’s break it down together:

Specific: Be clear and precise about what you want to achieve. Instead of saying, 

"I want to be stronger" specify, "I want to increase my upper body strength” 

Measurable: Set measurable criteria to track your progress. For example: 

"I want to increase my upper body strength and progress my overhead press from 16 to 20 kg by attending 2 strength training classes per week”. 

This way you can track your consistency AND your progress each week by simply writing down, checking a box in your notebook or calendar (yep it is that easy).

Achievable: Ensure your goals are realistic and attainable. Consider your current abilities, resources, and time constraints. 

“I want to increase my upper body strength and progress my overhead press from 16 to 20 kg  by attending 2 strength training classes per week” 

…that seems like a goal that is achievable compared to “I want to press 50 kg overhead by the end of the month” especially if you have only two days per week when you can workout. 

Relevant: Align your goals with your long-term aspirations and values. You can ask yourself questions like: is it the right time for me? Does it seem worthwhile? Does it match my other needs? Think about your overall goal. If you want to feel stronger, to feel better and improve your overall health and fitness then this goal : “I want to increase my upper body strength and be able to press 20 kg overhead by attending 2 strength training classes per week” -  is relevant.

Time-bound: Set a deadline for your goals to create a sense of urgency and commitment. Instead of a vague or nonexistent timeline.  Let’s make our goal very SMART by adding a Timeline : "I want to increase my upper body strength and progress my overhead press from 16 to 20 kg by attending 2 strength training classes per week during the next 90 days"

So by setting goals together we went from the vague “I want to be stronger” to “I want to increase my upper body strength and bring my overhead press from 16 to 20kg by attending 2 strength training classes per week in the next 90 days”

APPLYING THE HALFWAY TO HALFWAY APPROACH

The Halfway to Halfway approach involves breaking down your larger goals into smaller, actionable steps. By focusing on shorter timeframes, such as 90-day periods, you create a sense of momentum and motivation. Here's how it works:

Identify your 90 Day Goal: In your Consultation we started by setting a specific and measurable goal you want to achieve within the next 90 days. For instance, "I want to be pain free and working out consistently in the next 90 days."

Divide it in half: Break your 90-day goal into two equal parts, creating two 45-day milestones. This breakdown makes your goal more manageable and helps you stay focused along the way.

Break it down further: Divide each 45-day milestone into smaller weekly targets. This breakdown allows you to track your progress more closely and make adjustments if needed. This can be as simple as committing to take the classes we prescribed in your Fitness Prescription each week. 

Celebrate halfway points: Acknowledge and celebrate your achievements at the halfway points. Mark 22 days in your calendar - that’s Halfway to Halfway! Can you achieve a streak of working out consistently and following your Fitness Prescription recommendations for 3 weeks?   This periodic celebration boosts motivation and provides a chance to reflect on your progress.

SCIENTIFIC SUPPORT

The reason we work with you to set SMART goals and break them down into manageable chunks is because it is proven to work.

A study published in the Journal of Behavioral Medicine explored the impact of breaking down fitness goals into smaller steps. The research found that individuals who focused on smaller, achievable targets experienced higher levels of motivation, self-efficacy, and overall progress towards their goals compared to those who set larger, more general goals without clear milestones.

WHAT IS SELF-EFFICACY?

In the context of goal setting, self-efficacy refers to whether you believe in your own ability to successfully accomplish a specific task or goal. It is the confidence you have in your skills, capabilities, and capacity to overcome challenges and obstacles in order to achieve your desired outcomes.

Belief. Confidence. Resilience.

You’ve got all those boxes ticked right?!

Don’t worry - that’s what our coaching team and community is here to support you with. Just like building muscles or improving flexibility - self-efficacy is something you can work on and improve.

Self-efficacy plays a significant role in motivation, perseverance, and resilience, as individuals with high self-efficacy are more likely to exert effort and persist in the face of difficulties.

By breaking down goals into smaller, achievable steps, you can enhance your self-efficacy. Each small accomplishment reinforces the belief that you have the ability to succeed. This incremental progress boosts your self-confidence and motivates you to continue working towards your 90 Day Goals.

Overall, self-efficacy empowers you to take action, maintain a positive mindset, and persevere in the pursuit of their goals.

The best bit? You can build self-efficacy every day by following the recommendations in your Fitness Prescription.

YOU’VE GOT THIS

By combining the SMART goal approach with the Halfway to Halfway approach, you can set yourself up for success in achieving your goals.

Remember:

1. Be specific, measurable, achievable, relevant, and time-bound in your goal setting
2. Break your goals down into manageable steps within shorter timeframes
3. Celebrate your progress along the way

With these strategies in place, you'll gain momentum and increase your chances of accomplishing what you set out to achieve.

Do you need more help setting your goals? Great, let's talk!

BOOK YOUR GOAL REVIEW

SOURCES:

Locke, E. A., & Latham, G. P. (2002).

Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69-119.

The study's findings suggest that individuals who set specific goals and develop implementation intentions (i.e., plans for achieving those goals) are more likely to achieve their goals compared to those who simply express a desire to achieve the goal.