The SMART fitness goal dilemma: When less is more
New Year's resolutions are a common tradition, but keeping them can be a challenge. A recent study in the journal Sports Medicine suggests that the way we set fitness goals might be a significant factor in our success or failure. The SMART approach, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound, is a popular method for setting goals, but it may not be the best fit for everyone.
The SMART method makes sense on the surface. Having a clear, quantifiable goal like doing 20 push-ups or running 5 kilometers by the end of the year is more concrete than a vague promise to get stronger. However, a team led by psychologist Christian Swann from Southern Cross University in Australia argues that this approach might not be the most effective for everyone.
Dr. Swann and his colleagues suggest that goal-setting should be a flexible and individualized process rather than a rigid formula. For experienced exercisers, setting specific goals can be effective, but for beginners, it can be demotivating. They don't have the experience to set realistic benchmarks, and the specific goals can feel unattainable.
An alternative approach is to use 'open' goals, which focus on the process rather than a specific outcome. For instance, instead of aiming for 10,000 steps, you could try to see how many steps you can accumulate in a day. A study published in Psychology of Sport and Exercise found that sedentary participants walked farther when given an open goal to 'see how far you can walk in six minutes' compared to a specific SMART goal.
Dr. Swann explains that open goals can provide a quicker sense of progress and are more flexible, making them less likely to be derailed by a busy schedule. However, even the seemingly straightforward advice to make goals 'achievable' isn't always ideal. Researchers have found that experienced exercisers often benefit from setting truly challenging goals, even if they don't achieve them.
The SMART approach might not be a one-size-fits-all solution. Dr. Swann and his team suggest that goal-setting is a personal and context-specific process. Instead of sticking to a single method, they recommend adopting different types of goals depending on the situation and how they make you feel. If a particular goal isn't working, try something different. You can even switch strategies mid-goal, like assessing the first half of a run before switching to a specific goal for the finishing time.
So, if your New Year's resolutions are falling short, it might be time to re-evaluate your approach. Don't be afraid to experiment with different goal-setting techniques and find what works best for you. Remember, the key is to stay motivated and enjoy the process, not just the outcome.
