As summer winds down and we transition into fall, it’s a time of renewed focus and fresh starts. Whether you’re heading back to work, getting back into a routine after vacation, or gearing up for the final quarter of the year, setting meaningful exercise goals can make all the difference. In this post, we’ll explore how to define a goal that truly matters, understand the importance of the “what” and the “why,” and back it up with research to ensure you’re set up for success.
Why Setting a Goal Matters
Setting an exercise goal is about more than just deciding what you want to achieve—it’s about creating a clear direction for your efforts and a purpose that motivates you to keep going. Research by Edwin Locke and Gary Latham in the 1990s demonstrated that people who set specific and challenging goals are more likely to achieve them than those who set vague or easy goals. Their work underscores the importance of clarity and challenge in goal-setting, which can significantly enhance your performance and outcomes.
But it’s not just about what you want to achieve; understanding why you want to achieve it is equally important. Your “why” provides the emotional fuel that drives your commitment, especially when challenges arise.
Setting Your Goal: The What and the Why
- Define Your Goal (The What):
- Start by clearly defining what you want to accomplish this fall. Your goal should be specific, measurable, achievable, relevant, and time-bound (SMART). For example, instead of saying, “I want to be more productive,” try, “I will complete all my project deadlines a week ahead of schedule by organizing my tasks and prioritizing daily.”
- Identify Your Motivation (The Why):
- Once you’ve defined your goal, take a moment to reflect on why it’s important to you. This could be anything from improving your career, balancing your personal life, achieving a personal milestone, or simply challenging yourself to grow. Understanding your “why” will keep you motivated and help you stay focused when you face obstacles.
Aligning the What with the Why
Aligning your specific goal (the What) with your deeper motivation (the Why) creates a powerful synergy that can propel you toward success. For instance, if your goal is to increase your productivity and your motivation is to achieve a better work-life balance, you’ll find that the two reinforce each other. When the inevitable challenges arise, reminding yourself of your “why” can help you push through and stay committed.
Research-Backed Strategies for Success
To further ensure your success as you head into fall, consider implementing research-backed strategies:
- Implementation Intentions: Research by Peter Gollwitzer suggests that creating specific action plans, known as implementation intentions, can significantly increase your likelihood of achieving your exercise goals. For example, instead of just planning to work out more, decide exactly when, where, and how you’ll do it: “If it’s 6 a.m. on weekdays, then I’ll go for a 30-minute run in my neighborhood.”
- Tracking Progress: Regularly tracking your progress can keep you motivated and help you stay on course. Use a journal or an app to log your activities, note your feelings, and reflect on your progress. This not only helps you stay accountable but also allows you to see how far you’ve come.
- Planning for Obstacles: Anticipate potential challenges and plan how you’ll overcome them. Whether it’s a busy schedule, unexpected setbacks, or low energy levels, having a plan in place can help you stay on track even when things don’t go as planned.
Your Action Plan
As you transition into this new season, take the next few days to thoughtfully set your goal. Remember to align the What with the Why, create a SMART goal, and use the research-backed strategies we’ve discussed. Whether you’re focused on career growth, personal development, or health and fitness, setting a clear, meaningful goal will set you up for success.
This time of year is an opportunity to push yourself, grow, and achieve something meaningful. With the right exercise goal and the motivation behind it, you’re already halfway to success. Let’s make this fall your most productive and fulfilling season yet!
Final Thoughts and Additional Resources
As we enter the last quarter of the year, there’s no better time to refocus and set a goal that will carry you through to the finish line. By setting a clear, meaningful goal and understanding your motivation, you’re setting yourself up for success.
For more in-depth discussion on setting your goals, check out Episode 18 of The JG Show: The JGTV September Challenge where I dive into this topic. The episode is free for everyone, and I’ve also attached some helpful resources, including a Goal Setting Worksheet and a sample 30-day journal that you can use to track your progress.
Stay focused, stay motivated, and let’s achieve great things together this fall!