Goal Setting

SS161 Sport Psychology

Objectives:
● To explain goal setting as part of self-regulation in behavior
modification
● To identify the characteristics of effective goal setting
● To differentiate outcome, performance and process goals and their
functions
● To apply the the SMARTEST goal technique to exercise adherence
Definition of Terms
GOAL - aspiration that provides you with a purpose and direction and give meaning to your
pursuits

GOAL SETTING - a process of identifying what to pursue and establishing an actionable plan
to enhance motivation and commitment

“The danger is not to set your goal too high and fail to reach it.
It’s to set your goal too low and reach it.”
- UFC champion Georges St-Pierre -
Definition of Terms
Subjective Goal
- general statements of intent
- not in measurable, objective terms
- can be referred to as our dream goal
o Ultimate wishful goal that can become a reality if you fully commit to developing your potential
and skills
- e.g. “I want to have fun”, “I want to go to the Olympics,” “I want to be healthy”
Definition of Terms
Objective Goals
- desire to attain a specific proficiency on a task
- usually within a specified time
- e.g. “I want to lose 30lbs in 3 months”, “I want to clear 3.4m in the pole vault”, “I want to do 10
pirouettes consecutively”
Types of Objective Goals
Outcome Goals
- focus on the competitive result of the event
- realistic goals that you set on a more long-term basis (ex. end of season playoffs, national
championship) based on what you need to do to ultimately achieve your dream goal
- e.g. land in the top 3 podium finisher, score more points than the opponent, be part of the starting
5
- achieving these goals depend not only on your own efforts but also on the ability and play of your
opponent

LOW PERSONAL CONTROL – one cannot have full control of the outcome because one
cannot control the performance of contenders for the same goal
Types of Objective Goals
Performance Goals
- focus on standards or performance objectives independently of other competitors
- realistic goals that you set on a more short-term basis (ex. every month or week) based on what
you need to do to achieve your long-term goals
- e.g. run 100m in 15 secs, improve my field goals by 10%, brisk walk for 30 minutes without breaks

MODERATE PERSONAL CONTROL – one can have a sense of control over one’s quality of
performance no matter how others perform
- moderate because the execution of the skill requires the input or interaction with
team members
- one cannot have full control of the overall performance
Types of Objective Goals
Process Goals
- focus on the actions an individual must engage in during performance to execute or perform well
- realistic goals that you set on a daily basis based on what you need to do to achieve your short-
term goals
- e.g. maintain a long-stretched arm during the pull, square up to the basket and release ball at the
peak of the jump, perform 10 minutes of stretching prior to walk

HIGH PERSONAL CONTROL – one can have a full control of the little details of his
performance
- can control the quality of training each day
 Self-Acceptance Goal
Types of Goals
DREAM
GOAL
LONG-TERM
GOAL
SHORT-TERM
GOAL OUTCOME
DAILY
GOAL
PERFORMANCE

PROCESS
Important Points
- outcome goals can facilitate short-term motivation away from the competition
o thinking about how it felt to lose to an arch-rival may motivate one to train in the off-
season
- focusing on outcome goals just before or during competition often leads to increased
anxiety and irrelevant, distracting thoughts
o worrying too much about the score of the game and not attending enough to the task
at hand
- performance and Process goals are important because you usually can make much more
precise adjustments to these goals (i.e., increase the goal from 60% to 75%) than you
can to outcome goals, which often have fewer levels (i.e., you win or lose a game)
Important Points

The KEY is knowing when to focus on each

type of goal and not to fall into the trap of
placing all one’s attention on outcome goals.
Is Goal Setting effective?
Ø Motivation depends on goal setting
Ø Goal-setting is an extremely powerful technique for enhancing exercise, sport and academic
performance, but it must be implemented correctly
Ø Goal setting has been repeatedly shown in research and practice to help students and athletes
develop both academic, physical and psychological skills
Ø A powerful tool in behavior modification
Benefits of Goal Setting
Ø Goals improve performance
Ø Goals improve the quality of practices
Ø Goals clarify expectations
Ø Goals relieve boredom by making training more challenging
Ø Goals increase intrinsic motivation to achieve
Ø Goals increase pride, satisfaction and self-confidence
Goal Functions

*
• Increase VO2 max.
PHYSICAL •
•
Rehabilitate dislocated shoulder.
Increase flexibility of torso.

*
• Visualize top-right corner shot on goalie.
MENTAL •
•
Adopt a more positive attitude.
Develop a refocusing plan for competitions.

*
• Land triple lutz.
TECHNICAL •
•
Improve stick-handling.
Refine left-handed passes.

• Protect the ball when pressured.

* TACTICAL •
•
Master silent rotation drill.
Be more aggressive during two-on-one situations.

• Eat salty foods after a competition to replace

*
electrolytes.
LIFESTYLE •
•
Drink more fluids throughout the day.
Take more frequent naps to optimize recovery.
What is an effective goal?

S M A R T E S T
P E C E I L E
N
R
A T M U
E I
A A S

S E
A S
C O L S T
T
U N I - I

I R - B T O
N
W
S O
F A B A I -
M R
A T
I B S C A
T
L S I E
T

C E C
C
H
H
E D
D E Y
D
Activity Scenarios
● A 35-year old mother of 2 toddlers with a full-time job wants to live a healthier
lifestyle and to start exercising. She has no background in fitness, no access to the
gym due to limited resources and time. She wants to lose 20lbs in 2 months because
her 10-year anniversary is coming up.

● A 19-year old football varsity player wants to improve his passing accuracy. His last 3
games, he overshot his passes by 60% and blames himself for the team’s losses. His
coach is also upset and did not put him in the line up for the next game. He wants to
get back his coach’s, team’s and personal confidence.

● An age-grouper is returning to running after an ankle injury. He used to place in the

podium in his races but is now feeling low then he will never get his old form back.
His fastest 5k is 17 minutes and wants to race again in 3 months, hopefully finishing it
in less than 30 minutes.
Get Better at Goal Setting!
★ Set a goal. Then write it on paper!
★ Define your outcome, performance and process goals clearly. Then write them on paper!
★ Assess your goal setting abilities - commitment and motivation levels, available resources,
perceived barriers.
★ Use the SMARTEST tool for effective goal setting.
★ Use tools to stay committed, motivated and to overcome barriers - motivational self-talk,
visualization, music, social support.
★ Consult with professionals and experts.
★ Revisit, reassess and re-adjust your goals regularly.

You are winning as long as you are moving!

GOAL SET