Goal Setting and Behavior Change (Replay of Episode 71)

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 https://www.strongerbyscience.com/goal-setting.

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TIME STAMPS

Intro/Announcements (0:00)

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

• https://www.strongerbyscience.com/goal-setting/

Fake urgency (3:17)

• https://www.bmj.com/content/371/bmj.m4143

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

• https://pubmed.ncbi.nlm.nih.gov/11920693/
• https://pubmed.ncbi.nlm.nih.gov/33296385/

Temporal landmarks (13:30)

• https://pubsonline.informs.org/doi/10.1287/mnsc.2014.1901
• https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221

SMART goals (18:42)

• https://en.wikipedia.org/wiki/SMART_criteria

Creating a goal hierarchy (21:30)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Superordinate goals (25:27)

• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Equifinality and Multifinality (32:23)

Mental contrasting (35:23)

• https://pubmed.ncbi.nlm.nih.gov/30879403/
• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/

Approach versus avoidance  (43:48)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/

Flexible versus rigid restraint (0:49:56)

• https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103/

Process versus outcome (55:07)

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