GOAL SETTING
IN SPORT PSYCHOLOGY
www.psyched4sport.com All images Copyright 2013 Written by Nathan Smith & Laura Healy Designed by Nathan Smith Illustration by Matthew Gough
Goal Setting We designed this eBook to provide an introduction to goal-setting theory. Like all research the theory has been debated and critiqued, however within this short book we have included principles that are generally accepted and discussed within Universities and sport psychology textbooks. The first goal-setting research was conducted in the mid 1930’s (by Cecil Mace) but it wasn’t until the 1960’s that Edwin Locke started a line of goal-setting research that would span over three decades. Drawing from the seminal work conducted by Locke and Latham we have idenfitied several key themes and principles central to effective goal-setting. Using goals to direct behaviour and stay motivated is key within many different domains; including work, sport and life. However setting effective goals is more complicated than it first seems. After reading, we hope you have an understanding of the type of goals you are setting and how these can help you to keep learning and achieving.
Goal Length Short Term Medium Term Long Term Goal acheivement doesn’t happen overnight. You can think of goal-setting like a journey. The first steps you take will set you on the path to reach your final destination. Like the image opposite, set yourself some short term goals - these might be achieved over the immediate hours, days or weeks; some medium term goals - things to work on over the coming months; and some long term goals - your aims for the year or next few years. A combination of short, medium and long-term goals will be most effective for your development, learning and continued achievement. Combining goals will help to facilitate a sense of confidence and competence as you make progress. Using short and medium term goals will provide the stepping stones to achieving your longer term aims, whilst providing a way of keeping track of your progress and making adjustments where necessary.
Process Goals Oxford Dictionary says; ‘A series of actions or steps taken in order to achieve a particular end’
What The Research Says; Process goals focus on the skill or technique that needs to be completed. Examples could include; A golfer maintaining a particular spine angle throughout their swing or A tennis player striking a back hand on the rise whilst keeping their body over the ball
We like process goals because; They are within an athlete’s own control and can help develop a sense of competence when honing and mastering a skilll.
Performance Goals Oxford Dictionary says; ‘The action or process of performing a task or function’
What The Research Says; Performance goals focus on achieving a particular standard or objective. These tend to be based on what you have previously accomplished. Examples could include; Running a 400m lap in a particular time or A footballer completing a certain number of passes or shots on target
We like performance goals because; They are self-referenced and give you a standard to aim for based on what you have achieved in the past - this is likely to enhance an athlete’s sense of control and promote a feeling of competence when achieved.
Outcome Goals Oxford Dictionary says; ‘The way a thing turns out; a consequence’
What The Research Says; Outcome goals usually relate to the result of an event or competition. This could be whether you win or lose, or where you placed compared to others. Examples could include; A squash player winning a World Championship match or A hockey team achieving a particular ranking at the end of a season
We like outcome goals because; They give an athlete or group of athletes an overall aim, however these are often dependent on the performance of others so should be used carefully.
Goal Commitment Research suggests that writing your goals down will help promote goal commitment. Going into the New Year is a perfect time to undertake some goal setting. Before you set your goals think about how you might be able to USE these goals more effectively.
Setting goals is only half the job - using your goals to stay motivated is what we are aiming for. A simple structure that might be useful is to select one outcome, the performances needed to achieve the outcome and the processes that will let you achieve the respective performances. Creating several pathways will help give you some options as to how to reach the higher goal. It might also help to work with others and seek advice regarding how realistic and achieveable these goals are. Creating a caring and trustworthy support network will make achieving your goals a lot easier. For more information on goal-setting, there is a fantastic chapter in Bob Weinberg’s and Dan Gould’s Foundations of Sport and Exercise Psychology.
Good luck!
-2014 goalsgo to university
hi
lose weight stop smoking
wash up clean up more from mum = NOt going to happen mum get a girl friend Get fit,
Get fit, Get fit!
dont eat junk food
drink less tea - spill less tea run a marthon - need new shoes
- need a running partner - need a coach
skydive
draw more make some new friends
get a boyfriend graduate
Class of 2014 :)
A+
GOAL SETTING
IN SPORT PSYCHOLOGY