In preparation for the new year (and the resolutions that come with it), we’re replaying Episode 71, which is all about goal setting and behavior change. In this episode from the SBSPOD archive, Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them. To learn even more about goal setting, check out the in-depth SBS article at https://www.strongerbyscience.com/goal-setting. SUPPORT THE PODCASTJoin the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out  here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereSponsorsBulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPSIntro/Announcements (0:00)Research Review: Goal setting and behavior change (1:04)https://www.strongerbyscience.com/goal-setting/Fake urgency (3:17)https://www.bmj.com/content/371/bmj.m4143Success rates of New Year’s Resolutions (5:47)https://pubmed.ncbi.nlm.nih.gov/11920693/https://pubmed.ncbi.nlm.nih.gov/33296385/Temporal landmarks (13:30)https://pubsonline.informs.org/doi/10.1287/mnsc.2014.1901https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3621221SMART goals (18:42)https://en.wikipedia.org/wiki/SMART_criteriaCreating a goal hierarchy (21:30)https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/fullSuperordinate goals (25:27)https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/fullEquifinality and Multifinality (32:23)Mental contrasting (35:23)https://pubmed.ncbi.nlm.nih.gov/30879403/https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/Approach versus avoidance  (43:48)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/Flexible versus rigid restraint (0:49:56)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6681103/Process versus outcome (55:07)https://www.researchgate.net/publication/322850635_The_Way_is_the_Goal_The_Role_of_Goal_Focus_for_Successful_Goal_Pursuit_and_Subjective_Well-BeingMastery versus performance (59:44)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/Goal difficulty; “slack with a cost” (1:07:23)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6796229/https://journals.sagepub.com/doi/abs/10.1509/jmr.15.0231?journalCode=mrjaSetting specific goals (1:16:51)Implementation intentions (1:17:26)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8149892/https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4381662/Stimulus control; modifying your environment (1:24:03)https://pubmed.ncbi.nlm.nih.gov/15982113/Social support and feedback (1:26:47)https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2762806/https://www.sciencedirect.com/science/article/pii/S0749597820303903#b0125How MacroFactor supports evidence-based goal striving and behavior change (1:38:45)