You’ve heard the phrase: “fail to plan, plan to fail.” That being said, as we move into the silly season and look ahead to New Year’s Resolutions on the horizon, it’s important we consider how goal setting is framed and whether or not strategies that weren’t so successful before, need to change. As Dickson et al., stated in their longitudinal study on goals, “people tend to give up pursuing their new year’s resolutions within the first month” and secondly, they reported people tend to repeat the same resolutions, year to year ¹. Clearly there’s something wrong with the typical goal setting approach. At Hobart Strength Training we believe in being Stronger For Life. For us, adopting health promoting behaviours or “being healthy” is about being consistent, not extreme. Resolution or not, how goal setting is approached and behaviour regulated plays a role in someone’s wellbeing and success. In this article we’ll discuss the important of flexibility in goals, consistency and setting up a virtuous behaviour cycle.
Flexible Goals
It’s undeniable some things simply take time. We call it sticking it out, or “grit”. That said, while determination is an admirable quality, being stubborn in the face of better options isn’t. As Dickson et al. write: “Goal flexibility refers to the ability to view setbacks with equanimity and adjust goal pursuit as required” ¹. In simpler terms, it’s staying level-headed after a setback and adapting your approach rather than quitting. Research suggests this kind of flexibility supports wellbeing, which matters because people who feel less stressed and frustrated are more likely to stay engaged over time. When setbacks happen, there is usually more than one way forward. For example, if a client is working toward getting stronger but develops short-term knee pain, squatting may feel limited. Instead of stopping, stance or foot position can be adjusted, or a leg press used temporarily. The goal remains, even if the method changes.
A consistent approach
How a goal is framed matters just as much as the goal itself. Research on New Year’s resolutions shows that approach-oriented goals, which focus on doing a desired behaviour are associated with greater persistence over time than avoidance-based goals, which focus on preventing failure ². This distinction matters for consistency. When goals are framed around positive actions, progress is easier to recognise and repeat, reinforcing behaviour even when motivation dips. For example, “train three times per week” provides a clear behaviour to enact, whereas goals such as “don’t miss workouts” or “stop being lazy” rely on constant self-monitoring and self-correction. Approach goals make progress easier to recognise, which supports consistency by reinforcing small wins even when motivation fluctuates. At Hobart Strength Training, this aligns with being Stronger For Life: focusing on what you can consistently add such as training sessions, daily steps, or protein at meals rather than chasing perfection. Over time, these approach-based behaviours help create a virtuous cycle that supports both performance and wellbeing.
Being healthy is about being consistent, not extreme
Health doesn’t depend on rigid cycles of being “on” or “off.” Sustainable habits rather than extremes are what carry you through busy seasons, holidays, and real-life stressors. Research on goal setting supports this idea. Flexible goals help people stay engaged when setbacks occur, protecting wellbeing and reducing the chance of giving up altogether. At the same time, approach-focused goals give clear actions to move toward, making consistency easier to maintain. When these two ideas work together, a virtuous cycle forms. Flexible thinking reduces frustration after disruptions, while approach-based behaviours make progress visible and repeatable. That progress reinforces confidence, which supports continued effort. This is what Stronger For Life looks like in practice: adjusting when needed, focusing on what you can do, and showing up consistently. Over time, consistency beats intensity and that’s what makes healthy behaviours stick. If you’re looking for expert coaching with a difference, contact us today.