By: Adrian Van Vleck
It’s already a bit into the new year, so I’m late to the goal-setting train, but whenever you’re reading this, it will be valuable.
If you’re like me, you’ve probably been bombarded with things like “setting SMART goals” for the new year. I can’t tell you how often these things come up, and ultimately, I feel they’re useless.
Too often, people fall into common traps when it comes to goal setting:
- They plan for goals in a vacuum, separate from their actual life.
- They use SMART goals in situations where they aren’t ideal.
- Their goals lack troubleshooting and action plans.
- Their goals are too rigid—without flexibility, they will shatter.
SMART goals also create some strange behaviors. I’ve seen people take extreme, unsustainable actions to reach a goal simply because it was set, which often leads to burnout or even binge eating.
A New Perspective on Goal Setting
Today, I want to explore a concept that changed how I set goals with clients and helped them reach new levels of success: Identity.
Naruto’s singular goal is to become the Hokage.
As he embarks on his ninja journey, he develops values that guide his behaviors—his nindo (ninja way). While his actions aren’t always the same, they align with his values and ultimately support his identity as the future Hokage.
We see this pattern in many stories:
- Asta wants to become the Wizard King.
- Goku wants to become the strongest.
- Luke Skywalker wants to become a Jedi.
This is important because identity is the crux of goal setting.
For years, I believed that changing someone’s identity was key to success, but I struggled to bridge the gap between theory and application. Then, while listening to a Stronger by Science podcast, I heard about identity hierarchy—and it blew my mind.
Imagine identity as a structure:
- At the top is identity, your overarching goal.
- Beneath it are values and core beliefs that support that identity.
- At the base are actions and behaviors that align with those values and reinforce the identity.
When setting goals with clients, we often start by defining an identity-based goal, also called a superordinate goal (as referenced in this study).
Examples of Identity-Based Goals:
- “Being healthy”
- “Being fit”
- “Being a good parent”
- “Becoming a competitive runner”
- “Competing in my first marathon”
Naruto wants to become Hokage.
It’s okay if these goals are somewhat vague. However, I generally avoid setting outcome-based goals we don’t have direct control over, such as “losing 50 pounds.” While we can control behaviors, we can’t directly control the number on the scale—and weight loss isn’t an identity.
Defining Values and Actions
Once we identify an overarching identity goal, we define the values and characteristics that align with it.
Naruto wants to become Hokage, and along the way, he develops values and behaviors that drive him forward.
For example, when he meets Nagato (Pain), he faces a critical decision. His value is to end the cycle of hate, which ultimately influences his action—choosing to let Nagato live.
Values guide decision-making, even in tough situations.
What characteristics define someone who is “healthy”?
Here are a few:
- They pay attention to what they eat.
- They eat lots of vegetables.
- They cook at home.
- They plan ahead (meal prep).
- They eat in moderation.
- They get back on track if they veer off.
- They eat for their goals, not just for enjoyment.
- They limit highly processed foods.
- They prioritize exercise.
- They have healthy ways to cope with stress and emotions.
- They stay active throughout the day.
- They avoid excessive smoking, drinking, etc.
- They spend time with active, health-conscious people.
- They don’t keep tempting foods in their environment.
The goal isn’t to do all of these, but to select a few to focus on.
Each of these values can be broken down into clear, actionable behaviors. This is where SMART goals can be useful.
How to Use SMART Goals Effectively
SMART stands for:
- Specific
- Measurable
- Attainable
- Realistic
- Timely
The key elements to focus on are specific, measurable, and timely.
For example:
✅ “I will eat three servings of vegetables each day.”
✅ “I will eat one cup of vegetables at lunch and dinner.”
These are specific (clear action), measurable (1 cup), and timely (daily).
You know you’ve succeeded when you can answer “Did I do this?” with a simple yes or no.
Evaluating Attainability and Realism
To ensure goals are achievable, I ask clients three questions:
- On a scale of 1 to 10, how WILLING are you to do this?
- On a scale of 1 to 10, how ABLE are you to do this?
- On a scale of 1 to 10, how READY are you to do this?
- Willingness checks for autonomy—do they want to do this?
- Ability checks for skills and resources.
- Readiness checks for time, schedule, and other constraints.
✅ If they answer 8-10, we move forward.
❌ If they answer below 7, we adjust:
- Shrink the goal.
- Troubleshoot obstacles.
- Make it more appealing.
- Improve skills.
- Build flexibility.
Building Flexibility Into Goals
During the pandemic, I listened to a podcast about human-led catastrophic failures. It explained how rigid systems often break under stress, and I saw a direct parallel with fitness and nutrition plans.
Many people follow an all-or-nothing approach: either they’re on the plan or they’re off. This leads to burnout and quitting.
To counter this, we build flexibility into the plan:
- Minimum workout days with optional days
- Easier and harder workout days
- “Freebie” days (e.g., “I will work out daily with three freebie days”)
- Calorie/macro ranges (e.g., 120-150g protein, 2000-2300 calories)
- Calorie reservoirs (weekly calorie budgets rather than strict daily targets)
- Reframing success (e.g., instead of “I failed my diet,” say “I followed my diet 70% of the time”)
Troubleshooting Common Hurdles
Now that we have:
✅ Identity
✅ Values
✅ Specific, flexible actions
It’s time to troubleshoot.
- Pick a few planned actions.
- Identify potential obstacles (at least 2-3).
- Brainstorm multiple solutions—prioritize volume over perfection.
When troubleshooting, consider the 3S Framework:
- Systems (routines and habits)
- Structure (environmental changes)
- Schedule (blocking time & reminders)
Example hurdle: Running late for work, no time to prepare food.
🔹 Structure solutions: Keep protein bars at the office, store frozen meals at home, change driving route to pass a healthy grab-and-go option.
🔹 Schedule solutions: Meal prep on weekends, set an earlier wake-up time, schedule reminders.
Use the framework:
➡️ “If ______ happens, I will ______.”
E.g., “If I’m late for work, I will grab a frozen meal from the freezer.”By troubleshooting in advance, we create backup plans and contingency strategies, making goal success far more likely
This approach helps people adapt, stay consistent, and ultimately become the person they want to be, be it a shinobi, a wizard king, or a Hokage, these actions will be instrumental to help you reach some awesome goals.
If this is something you want help with you can check out our free course called “the fitness nerd players guide”