|
|
|
|
|
|
|
by Karlene Sugarman, M.A. Sport Psychology Consultant
1. Realistic - Your goals need to be progressively more challenging but achievable. You want to be able to experience success so that you'll be motivated to reach for the next goal. In addition, you will grow more confident with each realistic goal you accomplish. If they are continually too difficult this can lead to lack of confidence and motivation. Goal setting should be a positive source of motivation, not something that frustrates you because you keep falling short of your goals. 2. Specific - A philosopher once said, "If you don't know where you are going - any road will get you there." You need to identify specific ways in which you want to improve your game. Vague goals are like bad direction, you may eventually get there, but chances are it won't be the most direct or efficient route. Instead of "run faster," a more accurate goal would be, take at least 10 seconds off my time by the end of next month. 3. Action-based - You need to set goals regarding specific areas that are weaknesses and may be keeping you from being where you want to be. Action goals confine your thoughts, increase persistence, direct your focus and leave no room for distractions. It gives you control over the situation. 4. Measurable - Ideally, you want to measure them objectively (with numbers), but if not, it can be done subjectively. For example, if your goal is to be "more aggressive" you and your coach need to break that down and identify behaviors that "more aggressive" means to both of you. This gives a clear cut way to compare actual performance versus desired performance within a framework you both agree on. 5. Time-bound - When your goals are time-sensitive they have more of a motivational impact. If you leave it open you won't be as persistent in your pursuit. When you assign a target date to finish something, this will also aid in your ability to manage your time properly. In addition, it is best to word your goals in a positive manner. It’s not a good idea to use words like "don't" in your goal statements. They will most likely direct your attention to what it is you are trying to avoid ( Don't choke ), as opposed to what you want to do. Your short-term goals should answer the question - "What do I need to do to see my long-term goal come to fruition?" These short-term goals provide you with the feedback necessary for you to know if you are on the right track. In USA Weekend, Florence Griffith Joyner has this to say about goal setting, "Setting goals is like driving a car, I never get in my car unless I know where I want to go. I set goals to take me places. Once I reach a goal, I set new ones" (Joyner, 1996 p. 6). Short-term goals are the stepping stones towards actualizing your mission and securing your commitment. Successful teams concern themselves daily with the short-term and get the most out of each training session. Think of each short-term goal as a rung on a ladder - you don't go from the bottom to the top in one giant step; you must be patient and take one rung at a time. (And, make sure you are climbing the "right" ladder!) You must take action to get the results you desire. Take responsibility and focus on the here and now. Stay in the moment and only focus on the goal you have set for that day. By achieving each short-term goal, you will experience success, thus increasing your intrinsic motivation and self-confidence. Remember, it’s the present that gets you to the future. Your long-term goal isn't going to be realized unless you back it up with a step-by-step plan of action that you stay dedicated to. You can also think of each short-term goal like a piece of a puzzle. Once you put all the pieces together you should have the long-term goal you were striving for. You must see a connection between your daily and long-term goals. Sometimes there will be some short-term discomfort so that you can obtain greater gains in the future. You may have to take a step backwards, or stay put, before you can make great leaps and bounds in the direction you would like. Many times, the people who try to go too fast are actually doing themselves a disservice in the long run. There is no such things as a short-cut. People who take short-cuts always show it at some point in their career. They break down technically or mentally in some area that they rushed through when acquiring the skill. You need to evolve slowly and thoroughly as a complete athlete. Deliberate and slow cultivation ... is the path to success and good fortune, I Ching no. 53. Sometimes it is hard to see the collective efforts of many individual tasks, but you need to keep in mind that they are all in line with what you are ultimately trying to achieve. We live in a society where we want instant results and instant gratification, but you must realize that you may have to give up something in the present to obtain something better in the future. So be patient and keep plugging away at your goals! The final destination is nothing compared to the journey, so don't be in a hurry! (Adapted from Karlene's new book, Winning the Mental Way: A practical guide to team building and mental training.) Order here Copyright 1999 by Karlene Sugarman, M.A.
Have you got a human interest story about a runner you know or a race report to share ? ontherunevents.com is happy to share stories with our readers. Send us your stories, your experiences!
Copyright © 1999 ontherunevents.com, All rights reserved.
please visit
|
?
The importance of setting goals should never be overlooked. For you to
achieve all you've dreamed of, you have to have goals to help you down the
right path. When setting goals they must be: