The problem with benchmark-based objectives

The Intuitive Logic of Benchmarks: In the world of goal setting, it's common to use benchmarks.

The logic seems sound: if we give people a high, clear goal (e.g., "walk 10,000 steps a day"), they'll feel more motivated to achieve it.

Organizations like the U.S. Surgeon General's

often publish these recommendations with the intention of promoting healthy behaviors.

The Unintended Consequence

Demotivation: However, Alia Crum's research has revealed an unexpected and counterproductive consequence of this strategy.

When the benchmark is perceived as too high or difficult to achieve, many people, rather than feeling motivated, feel discouraged.

Failed to meet the benchmark, they conclude that their effort is inadequate or futile.

The Nocebo of "It's Not" Enough: This feeling of not measuring up creates a powerful nocebo effect.

The person thinks, "Since I'm not reaching 10,000 steps, what I'm doing is useless."

This "not enough" mentality not only decreases the motivation to keep trying.

But, as we've seen in other studies, it can even have a negative physiological impact.

The body may not register the benefits of the exercise you are doing, simply because the mind believes it is not enough.

A Smarter Strategy

Progressive Goals and Celebrating Effort: A more effective approach is to set lower, more achievable initial goals.

Achieving a s