Build Habits, not Goals

In Fitness, we tend to talk about goals. It is often recommended that you set SMART goals:

• specific

• measurable

• attainable

• relevant

• time-bound​

I recently came upon a post from Dr. Gabrielle Lyon.​ She was doing some fierce moves in the post that I intend to try, but what I responded to was her caption.​ She argues that goal setting offers room for a feeling of failure.
​She recommends instead “setting the standards necessary for you to reach your future self who embodies strength, inside and out.”​

Left Photo by engin akyurt on Unsplash. Right Photo by Luemen Rutkowski on Unsplash

Her post made me realize that I don’t tend to focus on goals with my clients. I’ll ask what problems they are experiencing that they want to solve. From there, I focus on positive change, actions they can take, commitment, focus, repetition, and taking oneself seriously. In other words, building habits.

Habit creation, I believe, is the positive action that will get you results.​

You might start with goals, but you need to develop the necessary habits to succeed.​

Do go through a thought process that is helpful for you.​

For me, problem identification gives me a focus. My right knee is arthritic. My left ankle is recovering from a tendon injury.​

From there, I can plan for recovery.​

A goal can become just an annoying wished-for thing. As Dr. Lyon states, it can bring a sense of failure if I’m not making progress.​ The great thing about a habit is that when it becomes habitual, you feel better doing it than not doing it.​

Habits are going to get me to my desired future self.​

“Goals can provide direction and even push you forward in the short-term, but eventually, a well-designed system will always win. Having a system is what matters. Committing to the process is what makes the difference.” — James Clear, Atomic Habits

You’ve got me convinced. How can I build a habit?

First, you need to have the intention. You’ve identified a problem that you want to solve. Now, you must commit to taking the actions you need to take to solve the problem.

Second, you need to identify what you need to do. For both my right knee and my left ankle, I found specific exercises, stretches, and myofascial release techniques I needed to repeat to improve. You will make the same list for yourself. Depending on the depth of your injury, you may be working with a physical therapist. You can ask a personal trainer such as myself for guidance. I will often work with a client during and after physical therapy.

Third, you need to make a plan. You need to schedule your workouts like a date with a friend. You wouldn’t stand up a friend, and you don’t want to stand yourself up.

Fourth, you need to commit to this new routine. Repetition is what will create a habit. In the first week or so, it is merely something you are doing. Consistency will become habitual and lead to the results you seek.

Fifth, to make this new habit more appealing, try temptation bundling. Katherine L. Milkman, Julia A. Minson, and Kevin G. M. Volpp in their study Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling propose:

We describe a field experiment measuring the impact of bundling instantly gratifying but guilt-inducing “want” experiences (enjoying page-turner audiobooks) with valuable “should” behaviors providing delayed rewards (exercising).

In their research, they offered individuals audiobooks accessible only in the gym. You can do something similar without the restrictions. Make a great playlist for your workout. Select an audiobook or podcast you only listen to when exercising. Plan a special after-workout snack that you reserve only for those occasions.

Sixth, be nice to yourself throughout the process. Think positive thoughts and train yourself to reverse negative thinking with something more helpful. Get plenty of sleep, take at least one day, and schedule rest in and around and after your workout. See our article on rest:

Seventh, you rinse and repeat. You stay focused on your intention, refresh your workout plan, maintain the schedule, and keep going.

Every time I have done this in my life, before long, I start to get the results I seek. My ankle is more stable. My knee is more resilient. My new habits are paying dividends for my body, my spirit, my mood, my sleep, my life, and my family/community.