I want to…
make the varsity team
finish in the top ten
beat my personal record
play in the NFL
win State
get first place
Goals. We’ve all set them. They can have tremendous benefits and bring us joy as we dream about the future. However, far too often with goal setting, an eerie feeling of “so now what” arises. Goals can start to feel daunting, unrealistic, or unattainable and end up hindering our performance improvement. So what are the benefits of goal-setting and how can we get the most out of it?
Why Set Goals?
For athletes to improve physically and mentally in their sport, goal setting is a practical skill that is far too often underutilized. Goal setting can help give athletes an advantage in three areas:
Direction: they help you know where you want to go and how to get there
Feedback: they tell you when you are making progress and when you need to reevaluate
Purpose: they help you stay focused and keep going when you want to quit
Not all Goals are the Same
There are different types of goals. Some are more effective in increasing sport performance than others. In sport psychology, there are three types of goals:
Outcome goals: These are the goals of what you want to achieve or the end result. They help keep you focused on the big picture.
For example: To win a gold medal at an event.
Performance goals: These are the goals that track your improvement in the sport. They are benchmarks for your progress.
For example: Run a 5k in under 20 minutes.
Process goals: These are the goals of executing the actual training process it takes to improve your performance.
For example: Making it to the basketball court at least 5 times per week before the start of intramurals.
All three types of goals are essential for performance success. However, outcome or performance goals like winning or scoring x amount of goals in a game are not totally within your control. Process goals are under your control and propel you towards your other goals. Simply put, they answer the question “so now what.” They are the goals that are going to put you in the gym, get you on the court, and ultimately improve your performance and help you achieve your end goals.
How to Set Goals
First, we recommend that you set an outcome goal. They are the anchor for the whole training process, your purpose for why your training. Choose an upcoming competition and pick a challenging but not an unrealistic goal.
Second, the process goals. What do you need to do to achieve this outcome? Choose three specific behaviors you can do at your competition to increase the odds of you achieving this outcome. Next, what can you do in training between now and your competition to maximize your chances of doing these behaviors? Choose three specific strategies to focus on in training.
Third, the performance goals. How do I know if I am making progress or moving toward my outcome goal? Use performance goals to keep you on track for your outcomes. Choose two performance goals that let you know you are making progress.
Finally, evaluate. Take the time through your training to pause and evaluate. This is a continual process. How is the process going? Am I actually doing my process goals? Do I need to change my process goals? Am I reaching my performance goals? Through evaluating, you may learn you need to set different goals. But most importantly celebrate your accomplishments! Don’t forget you are completing process goals along the way. Celebrating these goals can increase your confidence and motivation to continue.
So What’s Your Goal?
So now the fun part. What are your goals? What are your dreams for the future?
Contact Tackett and Bradstreet Psychology Services today for further resources on goal setting!
Quote of the Day: “Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice, and Sweat. How will you pay for your goals?“ -Usain Bolt
Joke of the Day: Why do bananas have to put on sunscreen? … Because they might peel.
Jacob Daheim, MA