Adjusting Goals When Life Happens: A Guide to Staying on Track Without Losing Heart
Life is unpredictable. One day you’re crushing your fitness routine, your nutrition is dialed in, and your goals feel like they’re just within reach. The next, you’re faced with a new job, an injury, or the demands of family life. When life throws you a curveball, it’s easy to feel like you’re failing if you can’t stick to your original goals. But here’s the thing: adjusting your goals isn’t giving up—it’s adapting, and it’s one of the most critical skills for long-term success in fitness and life.
The Science of Goal Adjustment
Studies in psychology back this up. Research from the University of Kansas published in Personality and Social Psychology Bulletin found that individuals who adapt their goals in response to life changes experience higher levels of well-being and lower levels of stress compared to those who rigidly stick to their original goals. The key, researchers note, is flexibility: the ability to reassess and pivot without abandoning the pursuit of self-improvement.
In fitness, this might mean shifting from training for a marathon to focusing on shorter runs or swapping heavy barbell lifts for bodyweight exercises during an injury recovery period. It’s not about doing less; it’s about doing what you can with what you have.
Reframing Your Approach
Let’s talk about reframing. Instead of seeing life’s interruptions as setbacks, think of them as opportunities to build resilience. This aligns with findings from The Psychology of Sport and Exercise, which highlights that athletes who approach challenges as opportunities for growth—rather than obstacles—are more likely to maintain motivation and performance over time.
For instance, if your work schedule suddenly doubles, you might not have time for your usual hour-long gym session. Instead of skipping workouts altogether, reframe your goal: commit to 20-minute high-intensity interval training (HIIT) sessions or a quick daily walk. These smaller adjustments keep you in motion and prevent the all-or-nothing mindset.
The Importance of Microgoals
Microgoals—small, actionable steps toward a larger goal—can be a game-changer when life gets chaotic. Behavioral science research, like that from Stanford University’s BJ Fogg (Tiny Habits), shows that breaking down goals into smaller, manageable actions builds consistency and momentum.
Instead of “I’m going to get back to my PR deadlift,” try, “I’m going to hit the gym twice this week, focusing on form and moderate weights.” By setting achievable milestones, you create wins that keep your momentum alive and prevent burnout.
When to Adjust and How
So, when is it time to adjust a goal? Here are some key indicators:
- Physical or Mental Burnout: If your body or mind feels completely drained, it’s a sign your current goals might be unsustainable. Adjust to allow for recovery.
- Significant Life Changes: New job? New baby? Relocation? Life changes are the classic reason to adapt your goals, not abandon them.
- Lack of Progress or Motivation: If you’re hitting a plateau or dreading your workouts, it might be time for a fresh approach.
How do you adjust? Start by revisiting your “why.” Why did you set this goal in the first place? If your why still resonates, find a smaller or more immediate way to honor it. If it doesn’t, that’s okay too—it might be time for a completely new direction.
Real-Life Example: A Marathon Runner’s Pivot
Let’s take a real-life example. Imagine you’re training for a marathon, but halfway through, you sustain an injury that takes running off the table. Instead of scrapping all fitness goals, you could pivot to cycling, swimming, or strength training. This adjustment maintains your fitness base and mental discipline while keeping the door open for a return to running when your body is ready.
As endurance coach Matt Fitzgerald notes in his book How Bad Do You Want It?, “Successful athletes are those who don’t waste time lamenting setbacks but instead focus on what they can do in the moment.” This principle applies to all of us, athlete or not.
Embrace the Journey
At Lumos Fitness Collective, we believe that fitness is a lifelong journey. Goals are tools to guide us, not rigid destinations. Life happens, and it’s how we respond that shapes our growth. Adjusting your goals when needed isn’t a sign of failure—it’s a sign of strength, adaptability, and commitment to your well-being.
So, if life has thrown you a curveball, take a deep breath and reassess. What can you do today, this week, or this month to stay on track in a way that honors where you are right now? And remember, even small steps forward are still progress.
What adjustments have you made to your goals when life happened? Share your story with us in the comments or at the gym—we’d love to hear it. Let’s keep moving forward, together.
