How to set a health goal that actually sticks

What are the keys to a good health goal?

A 2017 systematic review and meta-analysis in the Journal of Consulting and Clinical Psychology pooled 141 goal-setting studies.

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

• difficult (but achievable)
• set publicly
• set with others

It might surprise you to see difficult goals coming out as more effective, but a 2013 study backs this up: challenging goals are achievable with the right motivation. 

1. Use self-determination theory 

Self-determination theory is a psychological framework that can explain why some goal-setting approaches are more successful than others.

The key premise of self-determination theory is that people need specific 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.

These feelings match what the 2017 paper found: successful goal setting involves goals that push you but remain achievable and someone to hold you accountable. 

2. Find goals that are intrinsically motivating

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 study, people acting on autonomous motives kept going longer on a task that got progressively harder, while those driven by external pressure gave up sooner.

A 2020 meta-analysis of 73 studies found the same for health specifically: interventions that fostered autonomous motivation produced a medium-sized improvement in health behaviours, while controlled motivation showed no such effect.

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.

3. Use an “if-then” approach

Goals with external 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.

For example, you could set a goal to help you deal with food noise. This could look like: “If I start to get food noise cravings, then I will go for a 2-minute walk to clear my head.”

Learn more about “if-then” goal setting.

4. Choose something to measure

You’ve likely come across SMART goals (specific, measurable, achievable, relevant, and time-bound) in your personal life or work. You’ll know that measurement is a key part of what makes them successful—and that can translate to all types of goals. 

Measurement works best when it's tied to a goal that already means something to you. So start with what matters, then choose something you can measure to track your progress. That measure could be a biomarker, but a step count or a target weight work, too. 

Whatever you pick, it should be specific, personal, and come with a retest or check-in date so you have a timeframe and accountability built in.

Tying your measure to something you genuinely care about connects it 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 habit that supports lowering it is to eat a diet that's high in fibre and lean protein. You could strengthen this by saying, "If I am hungry for a snack, then I will choose a piece of fruit or a yoghurt."

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 Thriva’s Health Assistant. This will help you track your goal until the follow-up test.

What a good health goal looks like in practice

There's no single right thing to track. People set all sorts of goals, from lifestyle changes to specific biomarkers. Here are three examples that show how the same structure can work, whatever matters most to you:

• Heart health: You might be motivated by living a long, active life. Your goal could be getting your ApoB in the optimal range, with habits like eating 30 grams of fibre per day and adding daily half-hour walks to your routine.
• Energy: Your motivation might be having more energy to enjoy your day-to-day activities. Your goal could be getting your ferritin into the optimal range, with habits like eating 2 servings of red meat per week or taking an iron supplement. 
• Weight: Your motivation might be feeling better now and reducing your risk of health concerns down the line. Your goal could be reaching a specific weight target, with habits like eating a protein-rich breakfast and doing the dog walk twice a day to get 8,000 steps in.

Realistic timelines vary according to what you're measuring, so you’ll need to do a bit of planning. For example, you could choose your next Thriva test date to 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.

Choosing goals you feel intrinsically motivated to work towards and setting clear, measurable goals is key to achieving them. 

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.