Traditional goal-setting methods often follow the SMART criteria—Specific, Measurable, Achievable, Relevant, and Time-bound. This framework has its merits, and it can sometimes lead to frustration, especially when unforeseen obstacles arise. For instance, setting a goal to exercise for 30 minutes every day might seem achievable, but what happens when you’re sick, have a busy workday, or need to care for a family member? If you miss a day or two, you might feel as if you’ve failed.
On my recent trip to Olympic National Park in Washington, I was inspired by a 2020 study in Health Psychology which found that individuals who set overly strict goals for physical activity were more likely to experience burnout and reduced motivation over time. The study suggested that flexibility in goal-setting could help mitigate these negative outcomes by allowing individuals to adapt their goals to their current life context without losing sight of their overall objectives.
What Is Flexible Goal-Setting?
Traditional goal-setting methods often emphasize rigid targets that may not accommodate life’s unpredictable nature. This is where flexible goal-setting comes in—a more adaptive, sustainable approach to achieving your goals. While I wanted to reach 100,000 steps in 7 days, I decided to take a day-by-day approach.
Flexible goal-setting is about creating goals that can adapt to the ups and downs of daily life. Unlike rigid goals, which demand specific outcomes within strict time frames, flexible goals allow for adjustments based on your circumstances, energy levels, and changing priorities. This approach helps you stay committed to your journey without feeling overwhelmed or defeated when things don’t go as planned. I was on vacation and I wanted to achieve a goal.
The Benefits of Flexible Goal-Setting
- Resilience: Flexible goals allow you to bounce back more easily from setbacks. If you miss a workout or indulge in an extra dessert, you can adjust your goals without feeling like you’ve failed. This resilience helps maintain long-term motivation. A 2021 study in the Journal of Behavioral Medicine found that participants with flexible goals were more likely to stick with their exercise routines over a 12-week period compared to those with rigid goals. The flexibility allowed participants to modify their exercise plans based on their daily energy levels and schedules, leading to higher overall adherence and satisfaction with their progress.
- Adaptability: Life is unpredictable, and your goals can reflect that. Flexible goal-setting acknowledges that your energy, time, and resources may all vary day by day. By allowing for adjustments, you can stay on track even when life throws you a curveball. In 2022, a study in Psychology & Health found that individuals who set flexible dietary goals were better able to maintain healthy eating habits over six months, even in the face of stress and life changes. The adaptability of their goals helped them navigate challenges without feeling overwhelmed or discouraged.
- Sustainability: Rigid goals can lead to burnout, especially if you’re constantly striving for perfection. Flexible goals, on the other hand, are more sustainable. A 2023 study in International Journal of Behavioral Nutrition and Physical Activity found that participants who adopted flexible goals for weight management and physical activity were more likely to maintain their well-being behaviors over a year compared to those who set rigid goals. The study highlighted that flexibility helped participants avoid the common pitfalls of burnout and loss of motivation, contributing to long-term success.
- Empowerment: With flexible goals, you’re in control. You can modify your targets based on what’s realistic for you at any given moment. This empowerment fosters a sense of ownership over your journey and helps you build a positive relationship with your goals. A 2021 study in Journal of Health Psychology found that participants who were encouraged to set flexible goals reported higher levels of self-efficacy and empowerment. This sense of control was linked to greater overall well-being and higher rates of goal achievement.
You Can Set Flexible Goals
- Start with a Clear Vision: What do you want to achieve, and why is it important to you? Let this vision serve as your guiding light, even as the specifics of your goals may change.
- Break It Down: Divide your vision into smaller, manageable goals. Instead of committing to exercise every day, you might aim to move your body in some way most days. This could include walking, stretching, or dancing—whatever feels good to you.
- Set Minimum and Optimal Targets: Establish a range for your goals. For example, your minimum target might be to exercise for 10 minutes, while your optimal target could be 30 minutes or more. This range gives you flexibility to adapt based on how you’re feeling each day.
- Monitor and Adjust: Regularly review your progress and adjust your goals as needed. If you find that your original targets are too challenging or too easy, modify them to better suit your current circumstances.
- Celebrate Small Wins: Recognize and celebrate your achievements, no matter how small. Every step you take toward better well-being is a victory, and acknowledging these wins can keep you motivated and positive.
Embrace the Journey
Flexible goal-setting is not about lowering your standards or giving up on your aspirations. I met my goal by parking my car and marveling–seeing nearly everything on foot at “see” level. I rested or stopped to take pictures when I was tired and counted steps aloud when I thought I couldn’t go on. Counting to eight over and over is a low-risk way to get to high impact totals! Allow yourself the grace to adjust your goals as needed, and you, too, can maintain a steady course toward goal attainment without the pressure of perfection.
