Need some motivation? Set some goals!
Setting goals is an important step when trying to make a change. But did you know that setting goals can affect motivation?
Wilson and Brookfield conducted a study to look at how goal setting affects motivation and adherence to a six-week exercise program. In order to do conduct this study they had three groups:
1. A process goal group: who set goals directly related to the process of the exercise program such as to maintain a heart rate of above 140 beats per minute, for at least 30 minute of the session
2. An outcome goal group: who set goals related to the final outcome such as loose 4 kg by the end of the program
3. A control group: who completed the program with no goal setting.
Their result showed that during the intervention, the process goal group and the outcome goal group had significantly greater adherence than the control group. They also found that the process group had higher intrinsic motivation from their goal setting (intrinsic motivation meaning that they were more interested and enjoyed the program more) than the other two groups. In other words, focusing on the process itself (breaking down the big picture into smaller goals) provides more motivation and lowers the level of pressure and tension for the participants.
To conclude the study the authors noted that:
1. Outcome goals are better than no goals, when it comes to adherence to a program.
2. When possible exercisers should use process goals as this increases motivation and adherence
Reference: Wilson, K., & Brookfield, D. (2009). Effect of goal setting on motivation and adherence in a six-week exercise program. International Journal of Sport and Exercise Psychology, 7(1), 89-100.
Members, what are your goals for this year? Have you been using the pledge feature to share your goals with us?
Luciana, Bilingual Health Educator
