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Episode 2459:
Emma Slade's collaboration with LesMills.com illuminates the critical role of self-monitoring in achieving exercise goals, revealing that while goal setting is foundational, it is insufficient on its own for sustained behavioral change. Highlighting self-monitoring as the paramount technique among five key steps, the article empowers readers to take actionable, monitored steps towards fitness, emphasizing the importance of behavior-focused goals, regular feedback, detailed action planning, and periodic review of goals to foster long-term exercise commitment.
Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/behavior-change/
Quotes to ponder:
"Self-monitoring ranks top of the list for a reason – it’s the only technique that can be used in isolation to effectively change exercise habits."
"It’s best to set a goal focused on behavior, rather than an outcome."
"Control theory proposes self-regulation, the exertion of control over thoughts, feelings, and actions, as a key component in human behavior."
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[00:00:00] This is Optimal Health Daily Episode 2459.
[00:00:04] Why goal setting isn't enough?
[00:00:06] Five key steps to smash your goals by Emma Slade with LesMills.com and I'm Dr. Neil,
[00:00:13] your host and narrator.
[00:00:14] And with that, let's jump right in and get right to another post and continue optimizing
[00:00:19] your life.
[00:00:24] Why goal setting isn't enough? down what went well and areas to improve upon. The focus of the monitoring is on the behavior itself, not the outcome. For example, you would log workouts in an app, not log weight loss or changes to your fitness levels. Self-monitoring ranks top of the list for a reason. It's the only technique that can be used in isolation to effectively change exercise
[00:01:44] habits. Behavioral goals dial the focus to the process of living a life with more exercise rather than pinning all efforts upon a distant outcome, which will probably occur anyway when you focus on the behavior. When you focus only on an outcome, it can leave a what-now feeling once that outcome has been reached.
[00:03:01] It also makes it harder to reflect and, by wearing a smartwatch, you can record steps walk and see how your daily physical activity influences your total step count. Another example is having a fitness instructor provide feedback on form and intensity during
[00:04:22] workouts.
[00:04:23] This type of feedback will shape further and future action. or on occasions, falling slightly short of the intended behavior. Such review presents an opportunity to reset the same goals. Perhaps, for example, you simply need more time, or you can modify the goal, or set a completely new goal. Reviewing goals should occur either weekly or every two weeks. An example
[00:05:40] would be examining whether your daily exercise goals for the past week have
[00:05:44] been reached, and then modifying yourat implements actions to change the temperature towards the goal, working its way incrementally, degree by degree, which would be tracked via self-monitoring. goals by Emma Slade with LesMills.com and I'll be right back with my commentary. When you're hiring, it feels amazing to finally close out a job search. But what if you could get rid of the search and just match? You can with Indeed. Indeed is your matching and hiring platform with over 350 million global monthly visitors
[00:08:20] and a matching engine that helps you find quality candidates fast.
[00:08:25] Ditch the busy work. Things can start to feel very overwhelming very quickly. Sometimes when we hear a list of steps that we have to take in order to break a habit or start a new one, it may feel like we're already defeated even before we get started. Please try not to feel this way. The best way to start is to do just that.
[00:09:40] Start.
[00:09:41] But if you want to increase your chances of success, today's author Emma gave us some
[00:09:45] super helpful tips.