Setting Goals #motivation #goalsetting #visionboards #studentathletes #athletes #performancepsychology
So many athletes set goals for themselves. For the season or for training. But what I have found is that so many athletes don't set specific goals. If I hear one more "ummm I’d like to run ummm a 46" I am going to scream. Then when you ask them how they are going to do that... silence. Real life crickets.
So, let’s talk about a few things.... how to set goals, why you should set goals and lastly what types of goals should you set.
Why should you set goals?
If you don't understand why, you will never understand the power of goal setting. Why should you set goals? It helps you to stay motivated. If you’re just working for workings sake you can begin to feel flat very quickly. I always put it like this, if a teacher gave you an exam but didn't give you the results, you would be lost. Setting goals is immediate feedback. It lets you know how well you are doing. It tells you if you need to increase your effort. It holds you accountable... when you want to slack off. Your goals are there to be a reminder.
How to set goals:
We have all heard about SMART goals (specific measurable attainable realistic and time limited). I wonder how many of you implement that into your goal setting process.
Specific: In my opinion there is no such thing as too much detail when it comes to setting goals. I think of it like a recipe. When you are baking you don't put 'a bit of flour' you have a very specific amount in mind. The more intricate the baking the more specific the direction is. If it's a time, a distance, a score. Put it down EXACTLY as you would see it.
If you want to decrease your anxiety. Write down what your anxiety feels like and how you would like to feel.
Measurable: For most athletes this is the easy part. Sport is measured. Success is measured. But what if you set yourself a goal like "I want to be more confident in my free throws". How are going to measure this?
Attainable: Be honest with yourself here. Don't reach too high that you have set yourself up to fail before you have even started. Think about those people who decide in May that they want to lose 20pounds by July. They don't have any idea about exercise or how to improve their eating habits in a healthy way. But this is what they decide they are going to do in 4weeks time. Can you reach your goal with the resources and skills you have at hand?
Realistic: Now personally I group this with the one above. If it’s not attainable it’s not realistic and if it’s not realistic it’s probably not attainable. Don't set yourself up to fail. Yea you can lose 20pounds but maybe instead of by July you give yourself till Christmas. If you've never qualified for a meet before, is expecting to win it realistic. There is a fine line with this one, don't set goals that are too small but also don't set goals that are way out of reach. They should frighten you and push you a bit and they should require some effort.
Time Specific: I want to lose 20pounds by July is as bad as "I want to lose weight". Or "I want to run 46". By when?? Put a timer on it, a day a deadline. get your planner out and circle the date. In all honesty my tip to you is start with deadline and work your way back.
Guide:
Start with the deadline. November 11th, 2022
Goal: to bench press an extra 40pounds
Check in: Have we met the SMART requirements? Nope.
Goal: To bench press an extra 40pounds on testing day - November 11th, 2022. (That’s the SMT)
Realistic? If I increase the weight, I bench press 2pounds each week in training (That’s SMRT)
Attainable - yes as I bench press twice a week
Now you can plan your training accordingly. Maybe even set yourself a check in date. Why I like doing it this way is because we have also identified the HOW. Broken it down into small chunks and decided on a plan of action. Want to increase your chances of success even more? Change the language. Speak it into existence... your body can hear you.
I am going to bench press at least an extra 40pounds by November 11th Testing Day
Some of the greatest athletes in the world write their goals down and they check in with them every day. Michael Johnson would apparently ask himself after each practice session if he had done enough during that session to be one step closer to his goal.
Every day is an opportunity to get better.
Whether it’s a hard session day and you will be doubled over in the fetal position for a while or if it’s a recovery day and you really take the time to recover, by going to bed early, doing some restorative yoga and eating well.
A study found that people who wrote their goals down were 43% more likely to achieve them. Don't listen to me, listen to the statistics! You can even set goals for your workouts. Have a notebook with you and decide what you are going to focus on that day. Goals are there for you, to push you, to help you get better. You should write them down... old school pen to paper. The put it somewhere you can see it every day or have a vision board (which I will talk about soon).
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