Making New Year's Resolutions that Stick: Exploring how Superordinate and Subordinate Goals Motivate Goal Pursuit

Abstract

Background New Year's Eve is a time when people make resolutions, but, more often than not, fail to achieve them. Previous research highlighted the positive effect of subordinate goals in goal pursuit. We argue that combining superordinate and subordinate goals contributes to successful goal pursuit, especially in the long run. We test whether a simultaneous focus on both goal types helps people to keep their resolutions. Methods Using a 2 × 2 between‐subjects design, participants (N = 256) formulated a resolution from which they derived either a superordinate (yes/no) or a subordinate goal (yes/no). The control group focused exclusively on a self‐set resolution. Main outcome measures were effort in goal pursuit and intentions to further pursue the goal after 3 months. Results Focusing on superordinate and subordinate goals increased the amount of effort invested in goal pursuit. A group difference was found only between the group focusing on both goal types and the group focusing on a superordinate goal. No statement could be made about intentions for further goal pursuit and processes by which goal type affects goal pursuit. Conclusion The study provides preliminary insights into how combining superordinate and subordinate goals may be a helpful strategy to pursue long‐term goals.

Behavioral Benefits of a Process‐Focused Workout Program: A Quasi‐Experimental Test

“…Based on prior research (Freund & Hennecke, 2012; Freund et al, 2010; Gillison et al, 2015; Hennecke & Freund, 2014; Höchli et al, 2019; Kitsantas et al, 2004; Pham & Taylor, 1999), we expected that the process‐focused (vs. outcome‐focused) program would yield better behavioral outcomes and more positive subjective experiences during the workout challenge. However, findings from the present study suggest that the relative effects of a process‐focused (vs. outcome‐focused) weight loss intervention may not be as straightforward as expected.…”

“…Freund and colleagues (2010) found that those with goals to exercise regularly reported more positive affective experiences, and increases in perceived goal attainability, involvement, and satisfaction when focusing on the process (vs. outcome) of goal pursuit. Other studies have found that individuals who focus on the process of goal pursuit have higher perceived success (Freund & Hennecke, 2012;H€ ochli et al, 2020 and improvements in self-efficacy for goal-relevant behaviors (Gillison et al, 2015). Taken together, process-versus outcome-focused interventions may foster more positive subjective experiences, which can contribute to sustained motivation for behavior change (Baldwin et al, 2006).…”

“…Challenges such as these are almost exclusively focused on outcomes (e.g. weight, appearance), which may enhance motivation (Fishbach, Dhar, & Zhang, 2006) and lead to greater intentions for goal pursuit (H€ ochli, Br€ ugger, & Messner, 2020). However, an outcome focus alone is limited in utility because it does not specify what is involved in the process of obtaining those outcomes.…”

“…Converging evidence from several behavioral domains (e.g. academics, exercise, dieting, skill acquisition) suggests that this type of focus should improve goal pursuit by enhancing behavioral planning and adherence (Gillison et al, 2015; Pham & Taylor, 1999), and increasing satisfaction and engagement with the process of goal pursuit (Freund & Hennecke, 2012; Freund, Hennecke, & Riediger, 2010; Gillison et al, 2015; Höchli et al, 2020; Kitsantas, Reiser, & Doster, 2004). As follows, gym‐based weight loss challenges that focus on the process of how to achieve weight loss, rather than on weight loss itself, have potential to enhance individuals’ engagement with relevant health behaviors (e.g.…”

Walking on Water—A Natural Experiment of a Population Health Intervention to Promote Physical Activity after the Winter Holidays

“…While efficacious, this approach may not effectively reach the large segments of the population who gain weight during the winter holiday season [2]. The start of the calendar year is widely recognized as a critical time window to support the adoption of healthy behaviours [7,8]. Strategies that can capitalize on this motivation and encourage healthy behaviours could potentially counter the consequences of unhealthy behaviours over the winter holidays [7,9].…”