How to set a health goal that actually sticks

When it comes to setting health goals that actually stick, the evidence suggests a few approaches can make goal-setting more effective. Picking targets that are specific and measurable is important, but there are other things that could help too.

If you're wanting some ideas on how best to start on a new health goal, read on to see what a range of studies concluded.

What are the keys to a good health goal?

To find what makes a good health goal, we'll start by looking at the findings of a 2017 systematic review and meta-analysis, published in the Journal of Consulting and Clinical Psychology. This paper analysed 141 different goal-setting papers.

The researchers found that goal-setting was most effective when the goals were:

• difficult (but achievable)
• set publicly
• set as group goals

It might surprise you to see difficult goals coming out as more effective. Still, other research, such as one paper from 2013, also suggests that goals with increasing difficulty are less of an issue if you have the right motivation. This brings us on to self-determination theory.

What is self-determination theory, and how does it affect goal-setting?

Self-determination theory is a model that sits behind a lot of research into goal-setting, and can perhaps explain why certain approaches are more likely to succeed than others.

The key premise of the theory is that people need to feel the following things to achieve psychological growth:

• Autonomy: A feeling of being in control of your actions, and that what you do can lead to change.
• Competence: A feeling of having the right skills to be successful at something.
• Relatedness: A feeling of belonging or connection to other people.

Each of these feelings aligns with the approaches to successful goal-setting identified in the 2017 paper: goals that are challenging but achievable, and involve some level of accountability with other people.

What is autonomous motivation?

Another key part of self-determination theory is motivation, and in particular, autonomous motivation. This involves the drive to do something due to internal needs (e.g. personal values, interests, or goals relating directly to the action), rather than external needs (e.g. making money, achieving a grade, the demands of others).

In the 2013 paper, the researchers found that autonomous motivation, which reflects internal needs, was associated more with people sticking with their goals than those linked to external needs.

Similarly, a 2020 meta-analysis looking at 73 studies also found that autonomous motivation led to positive health changes in a way that external motivation did not.

This self-determination theory research suggests that goals that are meaningful to us have a greater chance of being effective than goals imposed by others, or those that are a means to a "more important" end.

Implementation intentions, or the "if-then" approach

Goals with controlled motivation (think achieving a grade, making money, or following a doctor's instructions) can be effective, especially when there's a clear plan in place.

For instance, a 2020 meta-analysis found that interventions that used implementation intentions were effective at helping people reduce their alcohol or tobacco use.

An implementation intention is a framework for achieving a goal, using an "if-then" approach to map out how you will work towards the goal. You could say, "if situation Y were to happen, then I will take action X," for example.

This approach may work for some people to help them set a health goal that sticks, but specificity is just one part of the puzzle.

As we've seen in other research, you stand a better chance of hitting your goals if you're feeling accountable and motivated to pursue them.

Why measuring something can help with goal-setting

If you've come across SMART goals (specific, measurable, achievable, relevant, and time-bound), you’ll know that measurement is a key part of what makes them successful. When you’re setting a goal, it’s useful to pick something that you can keep track of to see your progress. 

Measuring a biomarker ticks a lot of the boxes for effective goal-setting. It's specific and personal to you, it's clear, it can be ambitious, and with retest dates you have a timeframe and accountability baked in.

Picking one biomarker that means something to you is a way to tie a goal to your internal needs, the driver of the autonomous motivation that the evidence suggests is so important to goal-setting success.

Once you have a biomarker, choose one to three habits that can impact that biomarker. You can use an if-then approach to help provide extra structure to the goal.

If your biomarker was ApoB, for instance, one action you could pick to move it might be to eat a diet that's high in fibre and lean protein. You could strengthen this by saying, "If I have a meal, then it will include at least one source of fibre and one source of protein."

After you've worked out a biomarker and got a baseline measurement to work from, you'll need to set a realistic (but preferably challenging) target and then a retest date.

If you've used an at-home blood test with Thriva to measure your biomarker, you can then set your goal using the app's AI health assistant. This will help you track your goal until the follow-up test.

Which biomarkers make good health goals?

We've selected a few biomarkers that we think make for good choices for goal-setting, to help you picture how this kind of goal-setting might work:

• ApoB: Measuring this protein provides a more precise predictor of cardiovascular risk than LDL cholesterol on its own.
• HbA1c: This measurement provides a picture of your blood sugar control over the past three months, indicating your risk of diabetes with a logical timeframe for retesting.
• Vitamin D: It's vital for bones, muscles, and your immune system, but getting enough is often a case of taking a supplement and hoping for the best rather than a measured approach.

Realistic timelines and goals for improving biomarkers vary according to what you're measuring, so you’ll need to do a bit of planning. For example, you could set it to your next Thriva test date when you’ll get new insights on how you’re doing.

Takeaway

Health goals can be hard to stick to if they're vague, lack structure, and don't tap into internal motivation, regardless of how much willpower you have.

Using biomarkers can be an effective way to build a long-term health goal. They're measurable, personal, and come with a clear structure and timeframe to help keep you on track. Pick one, set a target number, give it a deadline, and let your next test tell you the truth.

Disclaimer: This information is for general educational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always speak with a qualified healthcare professional first if you have concerns about your health.