City Research Online

Abstract

While "micro" goals (small, frequent actions aimed at building lasting habits) have gained widespread popularity, their effectiveness in increasing physical activity remains underexplored. This study tested whether a daily, short-duration exercise goal increased physical activity more effectively than a standard goal of less frequent, longer workouts. Participants (<i>n</i> = 142) were randomly assigned to a micro goal group (3 min daily plus two 20-minute sessions weekly) or a standard goal group (two 30-minute sessions weekly). Participants tracked their daily exercise duration, enjoyment, and ease of adherence over 3 wk. The micro goal group exercised significantly more time overall than the standard goal group, with ease of adherence mediating this effect. The evidence supports using micro goals to increase physical activity and highlights their potential for habit formation and public health interventions.

Publication Type:	Article
Additional Information:	© 2026 The Author(s). Published with license by Taylor & Francis Group, LLC. This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/4.0/), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. The terms on which this article has been published allow the posting of the Accepted Manuscript in a repository by the author(s) or with their consent.
Publisher Keywords:	behavioral change, micro goal approach, physical activity, standard goal approach
Subjects:	H Social Sciences > HM Sociology R Medicine > RA Public aspects of medicine > RA0421 Public health. Hygiene. Preventive Medicine R Medicine > RC Internal medicine
Departments:	School of Health & Medical Sciences School of Health & Medical Sciences > Department of Population Health & Policy School of Health & Medical Sciences > Department of Psychology & Neuroscience
SWORD Depositor:	Symplectic Administrator

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