New year, new you, right? I came across some tips to help you set and achieve your fitness/nutrition goals for 2026. We've all heard of SMART (Specific, Measurable, Achievable, Realistic, and Timely) goals, but what if I told you that might not be the best approach?

Consider a video by Dr. Milo Wolf titled “How to Get Lean in 2026 (Science Explained)”. In the video, Dr. Wolf notes that while many people believe they should set SMART goals, these were actually designed for corporate management rather than health behaviors. 

The good news is that just having a new year's resolution means that you are likely to stick to it about 6 months into the new year, according to a 2002 study. A more recent study found similar results (up to about 55% of participants reported being successful at 6 months). However, the main downside is this research is based on self-reports, which means the data may be at least somewhat inaccurate. Still, there is something to the idea of having a resolution. So what's the most optimal way to set and follow through on one?

Dr. Wolf offers the following suggestions:

• Superordinate Goals: Identify your "Why" to provide long-term meaning to your daily habits.
• ​Approach vs. Avoidance: Focus on what to add (e.g., more vegetables) rather than what to restrict (e.g., no cookies) to improve adherence.
• ​Flexible Restraint: Use calorie ranges (e.g., 1,800–2,200) instead of rigid targets to avoid the "all-or-nothing" mindset.
• ​Process over Outcome: Focus on daily behaviors you can control (like steps) rather than daily scale fluctuations.
• ​Implementation Intentions: Clearly plan "when, where, and how" you will perform a behavior (e.g., "Walking at 2 PM on Tuesday").

Let's take a closer look at his argument. He asserts that SMART goals were created for corporate management and are a “poor fit” for health behaviors if used by themselves. Research in health psychology suggests that while SMART goals are good for planning, they often lack the emotional “Why” (superordinate goals) needed for long-term maintenance.

For instance, many clinicians still use SMART goals because they provide clarity, but they are increasingly supplemented with self-determination theory (SDT), which focuses on intrinsic motivation– the “Why”.

Based on Dr. Wolf’s breakdown and the supporting psychological research, here is a practical framework for setting and achieving your goals in 2026. This system moves beyond the "corporate" feel of SMART goals toward a more resilient, science-based approach.

Step 1: Define Your Goal Hierarchy

Don't just set a weight target. Connect your daily actions to a "Superordinate Goal" to maintain meaning when motivation dips. For instance:

• The "Why": I want to be a high-energy person who feels confident in my clothes.
• The "What": Achieve a 500-calorie deficit and hit 10,000 steps daily.
• The "How": Prep high-protein lunches on Sundays; walk for 20 minutes after work.

Step 2: Use "Approach" instead of "Avoidance"

Frame your goals around adding value. This prevents the psychological feeling of deprivation that leads to binging.

•  Instead of: "Stop eating junk food."
•  Try: "Eat 30g of protein and a serving of greens at every meal."
•  Why? The Displacement Effect ensures that if you are full of protein and fiber, you naturally have less room (and craving) for ultra-processed foods.

Step 3: Shift to Flexible Restraint

Rigid targets are brittle; ranges are resilient.

•  Calorie Target: Instead of a hard 2,000 limit, set a range of 1,900–2,100.
•  Frequency: Instead of "I must train 5 days a week or I've failed," aim for "2–4 days."
•  Nuance: Use Weekly Averages for your weight. If the scale jumps 2 lbs on a Tuesday due to salt or stress, the weekly average will keep you calm and focused on the trend.

Step 4: Automate with Implementation Intentions

Reduce "decision fatigue" by pre-deciding your actions. Use the If-Then formula:

•  "If it is 5:00 PM and I just finished my last work call, then I will put on my sneakers and walk for 15 minutes."
•  "If I am at a restaurant, then I will order the leanest protein on the menu first."

Step 5: Create a "Coping Plan" for Barriers

The scientific consensus shows that success isn't about having more willpower; it's about having better plans for when life gets messy.

•  Barrier: "I'm too tired to cook after work."
•  Coping Plan: Keep two high-protein frozen meals in the freezer at all times for "emergency" nights.
•  Barrier: "It's raining and I can't get my steps."
•  Coping Plan: Use a 15-minute indoor "walking workout" video on YouTube.

While it can be said that some of Dr. Wolf’s recommendations are not appropriate for certain populations, and that perhaps his comments about training close to failure could use more nuance, the main thing I want to focus on is his comments on tracking.

Wolf strongly advocates for consistent tracking in apps like Macrofactor or Cronometer. While physiologically optimal, "tracking everything" is a high-cognitive-load task. For individuals with a history of disordered eating or those with extremely high-stress jobs, the "flexible restraint" he suggests can still morph into a "rigid restraint" obsession if the tool used is an exacting calorie tracker. He could have included "habit-based" tracking (like the "Plate Method") as a tier for those who find meticulous digital tracking a barrier to entry.

Final Thoughts

In summary, the shift from traditional SMART goals to a science-based framework marks a vital evolution in how we approach health in 2026. By connecting daily habits to a "Superordinate Goal," you transform fitness from a corporate-style task into a meaningful part of your identity. This intrinsic motivation is far more effective for long-term adherence than simply chasing a number on a scale.

Embracing "approach" goals and "flexible restraint" further strengthens this resilience. By focusing on what to add—like protein and fiber—rather than what to restrict, you avoid the psychological strain of deprivation. Replacing rigid targets with ranges creates a buffer for your humanity, preventing a single minor slip from derailing your progress.

Success in this framework relies on automation rather than willpower. Using "Implementation Intentions" and "Coping Plans" allows you to pre-decide your actions, bypassing decision fatigue when life gets stressful. By scripting your response to obstacles, you ensure that consistency becomes a default behavior rather than a daily struggle.

Finally, it is essential to tailor tracking methods to your mental bandwidth. While digital tracking offers precision, habit-based methods like the "Plate Method" can reduce cognitive load and prevent obsession. Ultimately, the most effective system is one that remains flexible enough to support both your physical goals and your mental well-being.

Setting a goal hierarchy can be tricky. If you're struggling to connect your daily walk to a deeper “Why,” reply to this post or send me an email (info@holistictraining.org)—let’s find your superordinate goal together.