Big goals often backfire, so no, it isn’t a “you” problem, you just need micro goals for flexibility gains
It’s a fair assumption that we’ve all been there. We get super excited for a big goal, a new habit, something that will feel amazing once reached, but quietly, and sometimes quickly, it is dissolved within a few weeks or months. It can feel like a motivation problem, but it’s really not; it’s about the size of the goal. So let’s understand what science says and put it to work: micro goals for flexibility and fitness so we can reach our bigger aspirations without burning out.
The Problem with Big Flexibility Goals
One thing you’ll always hear me say is that anything is better than nothing when it comes to movement. It’s not the “easier” option, but actually the smarter one. In theory, distant goals feel motivating, but when they’re too far away, our brains read them as abstract and not real targets.
Self-efficacy is the confidence in the ability to motivate oneself towards a specific goal, for example, if you are confident you could walk a trail with a friend without concern, your self-efficacy in that specific situation is high. On the other hand, if you were thrown a basketball to score a goal but you’ve never played basketball before and have concerns about looking unskilled, then your self-efficacy for basketball would be considered low. Small flexibility goals are essentially self-efficacy training in disguise.
To build our self-efficacy within our fitness goals doesn’t mean to it all at once. When we try to do too much too soon, the failure erodes our confidence faster than success can build it. Confidence in attempting a behaviour is built through small successes, goals that guarantee a win, because each small win will reinforce the belief that the next goal is possible for us. This is exactly why micro goals for flexibility work where big resolutions don’t.
Related: Consistency Isn’t About Motivation; It’s a Skill
What Micro Goals for Flexibility Actually Look Like
Micro goals are specific, small, attached to something already in your routine, and immediately achievable. This means no equipment, no outfit, no “workout energy” required; it does mean habit stacking: pairing a new micro goal with an existing habit. Habit stacking will increase your success rate. And no, this isn’t the lazy version of a flexibility practice. If you’re struggling with being consistent, rolling out your mat, or anything of the sort, this is the sustainable practice.
7 super simple micro goals (pick one to do today):
- Four windshield wipers to open your hips before you get out of bed
- One hip opener while waiting for your morning coffee
- A 2-second side bend before you get up to go to the bathroom
- Two minutes of floor time while watching tv
- 5 calf raises while brushing your teeth
- Roll out your wrists 3 times before you open up social media
- Touch your toes before you go to bed
When we look at the research specific to flexibility training, it shows that 5 minutes per muscle group, 5 days a week outperforms one long weekly session. , So, it’s pretty clear: short sessions done often outperform long sessions that are rarely done. It’s all about frequency over the length of a session. The next time you only have 5 minutes, reframe that from an excuse into a legitimate and effective approach. You don’t need an hour, you just need a few moments. research specfiic to flexibility training, it shows that 5 minutes per muscle group, 5 days a week outperforms one long weekly session.
How to Build Micro Goals Into a Real Movement Practice
Building micro goals for flexibility into your existing routine doesn’t require a schedule overhaul. Life changes, and so will our practice, so let’s focus on the habit stacking formula:
After [existing habit], I will [micro flexibility goal].
Consistency is what matters here; it could be the same time, same mood, same activity, or same sequence that will strengthen automatic behaviour over time. Once we have our micro flexibility goals turned into a habit, we don’t even have to think about it. That is when we can start to add more, but not too much, we’re still keeping it micro! It is over time that you can start to look back and see how far you have come from your very first tiny goal. Remember that flexibility (in our life and practice) is part of a sustainable routine. The beauty of micro goals for flexibility is that they’re designed to grow with you.
Related: How to Stay Consistent when Movement Feels Exhausting
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