Uploaded December 2022 | Updated September 2026, 1 hour ago
In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change.
In this episode from the SBSPOD archive, 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.
To learn even more about goal setting, check out the in-depth SBS article at strongerbyscience.com/goal-setting.
*SUPPORT THE PODCAST*
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Sponsors:
- BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com
- Sports Nutrition Association: The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. sportsnutritionassociation.com
*TIME STAMPS*
0:00 Intro/Announcements
1:04 Research Review: Goal setting and behavior change
strongerbyscience.com/goal-setting
3:17 Fake urgency
bmj.com/content/371/bmj.m4143
5:47 Success rates of New Year’s Resolutions
pubmed.ncbi.nlm.nih.gov/11920693
pubmed.ncbi.nlm.nih.gov/33296385
13:30 Temporal landmarks
pubsonline.informs.org/doi/10.1287/mnsc.2014.1901
papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221
18:42 SMART goals
en.wikipedia.org/wiki/SMART_criteria
21:30 Creating a goal hierarchy
frontiersin.org/articles/10.3389/fpsyg.2018.01879/full
25:27 Superordinate goals
frontiersin.org/articles/10.3389/fpsyg.2018.01879/full
32:23 Equifinality and Multifinality
35:23 Mental contrasting
pubmed.ncbi.nlm.nih.gov/30879403
ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892
43:48 Approach versus avoidance
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229
0:49:56 Flexible versus rigid restraint
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103
55:07 Process versus outcome
researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-Being
59:44 Mastery versus performance
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229
1:07:23 Goal difficulty; “slack with a cost”
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229
journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrja
1:16:51 Setting specific goals
1:17:26 Implementation intentions
ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892
ncbi.nlm.nih.gov/labs/pmc/articles/PMC4381662
1:24:03 Stimulus control; modifying your environment
pubmed.ncbi.nlm.nih.gov/15982113
1:26:47 Social support and feedback
ncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806
sciencedirect.com/science/article/pii/S0749597820303903#b0125
1:38:45 How MacroFactor supports evidence-based goal striving and behavior change
In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change.
In this episode from the SBSPOD archive, 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.
To learn even more about goal setting, check out the in-depth SBS article at strongerbyscience.com/goal-setting.
*SUPPORT THE PODCAST*
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Sponsors:
- BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com
- Sports Nutrition Association: The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. sportsnutritionassociation.com
*TIME STAMPS*
0:00 Intro/Announcements
1:04 Research Review: Goal setting and behavior change
strongerbyscience.com/goal-setting
3:17 Fake urgency
bmj.com/content/371/bmj.m4143
5:47 Success rates of New Year’s Resolutions
pubmed.ncbi.nlm.nih.gov/11920693
pubmed.ncbi.nlm.nih.gov/33296385
13:30 Temporal landmarks
pubsonline.informs.org/doi/10.1287/mnsc.2014.1901
papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221
18:42 SMART goals
en.wikipedia.org/wiki/SMART_criteria
21:30 Creating a goal hierarchy
frontiersin.org/articles/10.3389/fpsyg.2018.01879/full
25:27 Superordinate goals
frontiersin.org/articles/10.3389/fpsyg.2018.01879/full
32:23 Equifinality and Multifinality
35:23 Mental contrasting
pubmed.ncbi.nlm.nih.gov/30879403
ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892
43:48 Approach versus avoidance
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229
0:49:56 Flexible versus rigid restraint
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103
55:07 Process versus outcome
researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-Being
59:44 Mastery versus performance
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229
1:07:23 Goal difficulty; “slack with a cost”
ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229
journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrja
1:16:51 Setting specific goals
1:17:26 Implementation intentions
ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892
ncbi.nlm.nih.gov/labs/pmc/articles/PMC4381662
1:24:03 Stimulus control; modifying your environment
pubmed.ncbi.nlm.nih.gov/15982113
1:26:47 Social support and feedback
ncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806
sciencedirect.com/science/article/pii/S0749597820303903#b0125
1:38:45 How MacroFactor supports evidence-based goal striving and behavior change
