Sources for
the VANTA films.
Every number in our Start here films comes from a published study. Here is each one, who was studied and the limits of the finding. A study result is not a promise of what will happen for you.
Studies named in the films
Across 138 studies, people who tracked their progress reached their goals more often.
Film: Training
Source: Harkin et al. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin, 142(2), 198–229. doi.org/10.1037/bul0000025
Who was studied: 19,951 people across 138 randomised studies, mostly on health goals. The effect was larger when progress was written down or reported.
Where it shows up in VANTA: Every set is saved, with what you lifted last time beside it.
Across 94 tests, plans like “after this, I’ll do that” helped people reach their goals more often.
Film: What VANTA is for, and Habits
Source: Gollwitzer & Sheeran (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. doi.org/10.1016/S0065-2601(06)38002-1
Who was studied: 94 independent tests with more than 8,000 people. The average effect was medium to large.
Where it shows up in VANTA: When you add a habit, VANTA asks what it comes after.
Methods built into the app
- Daily food targets. Start from the Mifflin–St Jeor equation, with safety limits. Mifflin et al. (1990), American Journal of Clinical Nutrition, 51(2), 241–247. doi.org/10.1093/ajcn/51.2.241
- Training plans. Use double progression: reach the top of the rep range on every set with reps to spare, then add the smallest weight. A long-standing strength training method, not a single study.
- Routines. Use habit stacking, described in Atomic Habits by James Clear (2018). VANTA is not affiliated with James Clear.
Read how we write our guides for how we treat evidence. Something wrong here? Tell us.