The SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) is a well-known approach to goal setting. However, its rigidity often fails to account for the complexity of long-term growth. Stepped Goals offer a dynamic alternative, emphasising incremental progress and adaptability, inspired by principles in exercise physiology.
What Are Stepped Goals?
Stepped Goals focus on breaking larger, overarching objectives into smaller, progressively challenging “steps.” Each step serves as a manageable target that builds on the previous one, creating a sense of accomplishment and forward motion. This framework mirrors physiological adaptations in exercise training, where gradual increases in intensity or complexity lead to sustained improvements over time (Garber et al., 2011). Rather than rigidly defining an end goal, Stepped Goals emphasise the journey. They are especially powerful when tackling complex or long-term objectives where the path isn’t always linear.
SMART Goals vs Stepped Goals
SMART Goals
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Fixed endpoint defined from the start |
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Success measured by whether the end goal is met |
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Risk of discouragement if the target is missed |
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Suited for clear, short-term tasks |
Stepped Goals
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Evolving goals based on progress |
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Success measured through continual improvement |
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Allows adjustments to maintain momentum |
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Ideal for complex, long-term objectives |
The Psychology Behind Stepped Goals
Research supports that breaking goals into manageable steps enhances motivation and reduces the overwhelm associated with big tasks. The sense of accomplishment from achieving smaller targets releases dopamine, reinforcing the behaviour and making you more likely to stick to the journey (Deci & Ryan, 2000). Moreover, Stepped Goals build resilience. Since they focus on progress over perfection, setbacks are seen as opportunities to recalibrate rather than failures.
Why it works?
Breaking goals into manageable steps reduces the overwhelmed feeling and aligns with the body’s natural ability to adapt progressively. This approach boosts psychological resilience and increases the likelihood of sustained success (Michie et al., 2021).
How can an Exercise Physiologist help?
Stepped Goals offer flexibility and sustainability for complex, long-term objectives, while SMART goals excel at providing structure for short-term, specific tasks. Combining these frameworks creates a comprehensive strategy for success. An exercise physiologist can enhance this approach by tailoring progressive and individualised steps to your fitness level, monitoring your physiological responses, and making real-time adjustments to keep you safe, motivated, and on track. With their guidance, you can achieve short-term wins and sustainable progress while prioritising your health and well-being.
Written by Uplift Exercise Physiologist, Molly Cushan
References
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Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. Click here
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Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., … Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334–1359. Click here
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Michie, S., van Stralen, M. M., & West, R. (2021). The behaviour change wheel: A new method for characterising and designing behaviour change interventions. Implementation Science, 6(1), 42. Click here
