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1

Why Goal Setting Works

Indirect thought process view

Direct mechanistic view (Locke & Latham, 2002)

2

Indirect thought process view

Focusing on goals reduces anxiety and increases confidence and performance

3

Direct mechanistic view (Locke &

Goals provide direction
Goals help mobilize effort
Goals improve effort and persistence
Goals help develop and employ new learning strategies

4

Defining and clarifying values

Your WHY
The foundation for goals
Involve purposeful reflection

5

Priority

something that is so important that other things are sacrificed in order for you to do that one thing

Some values outweigh others

6

Type of Goals

Outcome Goals
Performance Goals
Process Goals

7

Outcome Goals

The end result of your performance (e.g., winning or losing; batting .300, admission into graduate school)

8

Performance Goals

Your performance measured independent from others, usually compared to your previous performances (e.g., improving your mile time, earning a certain GPA, studying 4 hours per week, joining a club, signing up for GRE prep course)

9

Process Goals

Deal with the specific technique or strategy necessary to do well (e.g., going through routine before each performance, do 5 quality ABs each practice, shutting off phone while studying, refocusing between subjects)

10

Long-Term Goals

Overarching goal(s) you want to have accomplished at the end of your season/semester (e.g., Conference Champions, specific grades, job promotion)

11

Short-Term Goals

Stepping stones that move you towards achieving your long-term goal(s) (e.g., increase FT% to 70% by end of month, attend office hours, complete all reading assignments on time, set up progress meetings with boss)

12

SMART Goals

Specific
Measurable
Adjustable
Realistic
Timely

13

Specific

Specific goals are clear and unambiguous; not vague or general
Who?
What?
When?
Where?
Why?
I want to improve my intensity
I will work my performance routine and breath on 10 reps in the weight room today

14

Measurable

Establish criteria for measuring progress toward attainment of the goal
How much?
How many?
How will I know when it is accomplished?
I want to get good grades (NO)
I will earn 2 A’s and 3 B’s this semester by going to office hours and studying 4 hrs/wk

15

Adjustable

Adjustability is essential to any goal. Goals too challenging and not challenging enough decrease motivation.

16

Realistic

Realistic goals are challenging yet attainable.
Am I willing to do this?
Am I able to do this? Is this challenging enough??

Often, the goals we have the most fun pursuing are the ones that are the most challenging because they captivate us and we feel ourselves to be on a mission. Therefore, it is up to you to take an honest look at your potential (not your current capabilities) and set a worthy goal. Remember, it is ADJUSTABLE!

17

Timely

A commitment to a deadline helps you focus your efforts on completing the goal within the timeframe. It establishes a sense of urgency.

When?

I want to lose 10 pounds someday (NO)
I will lose 10 pounds by November 1st through eating healthier and exercising

18

Having a Mission

Provides meaning

Provides direction and purpose

Minimizes stress

Fuels intensity