Set a Challenging Goal to Move More

Many people wait until they feel motivated before becoming more active. Behavioral scientist Ayelet Fishbach offers a different approach in Get It Done: motivation can grow when we choose a meaningful and challenging goal.

A goal should push you beyond your normal routine without feeling impossible. For example, if you currently average 5,000 steps per day, aiming for 5,200 may not feel very exciting. A goal of averaging 8,000 steps a day for the next month may require you to plan walks, take the stairs and move more throughout the day.

Make the Goal Specific

“Move more” is a good intention, but it is difficult to measure. Turn it into a clear target:

• Walk 150 miles over three months.

• Average 8,000 steps per day.

• Take a 20-minute walk five days a week.

• Complete 20 workouts this month.

A specific goal gives you a target and makes progress easier to recognize.

Focus on What You Will Do

Instead of saying, “I will stop sitting so much,” create a positive action:

• Walk for 10 minutes after lunch.

• Take the stairs whenever possible.

• Complete a morning walk before checking email.

• Exercise with a friend twice a week.

Goals focused on action give you a clear behavior to perform.

Prepare for the Difficult Middle

Motivation is often high at the beginning and near the finish line, but it can drop in the middle. Fishbach describes this as the middle problem.

Break a longer movement goal into smaller milestones. A 120-mile goal can become four 30-mile stages. A month-long challenge can be divided into weekly targets. Each milestone creates another opportunity to feel progress and regain momentum.

Make Movement Enjoyable

You are more likely to continue an activity you enjoy. Walk with a friend, listen to a podcast, explore a new route or join a friendly mileage challenge. The goal can still be challenging without making the process miserable.

The Bottom Line

Do not wait until you feel motivated to move. Choose a challenging but realistic target, make it measurable and identify the next action you can take.

Motivation often follows movement. Start walking, track your progress and allow each completed mile to pull you closer to the person you want to become.

Get After It!!

-Austin