From an early age, we learn the value of setting goals to focus our efforts, whether it’s achieving good exam results, reaching targets at work or improving our performance and health. Many of us will naturally combine bigger picture goals like work promotions or a dream home, with smaller day to day goals like daily or weekly to do lists.
Conversely, the “go with the flow” mentality embraces a more relaxed approach, opting to take life as it comes with less time spent defining targets and measuring progress . This may feel like less effort but rarely achieves the same positive outcomes as a more deliberate, targeted approach. Whilst our personality types do shape how useful we find goal setting, it’s highly likely that we all benefit from use of a basic goal setting framework .
In sports and health pursuits, goal setting is often crucial; at a competitive level specific targets help athletes track progress, stay motivated, and achieve higher performance levels. Additionally, goal setting is crucial for those supporting athletes, such as coaches, physiotherapists, personal trainers, and health professionals, as it helps tailor training programs to ensure the best possible outcomes. For health and fitness enthusiasts goal setting is just as valuable, often increasing productivity and creating a clear pathway to better performance and health with an ability to test and adjust strategies along the way.
Goal setting as a tool to enhance performance
Goal setting is a powerful tool for enhancing an athlete’s performance in both training and competition. Meta-analyses and systematic reviews from recent years consistently highlight its efficacy. For instance, a meta-analysis by Lochbaum et al. (2016) found that goal setting significantly improves athletic performance by enhancing motivation and focus.
The authors noted that “SMART goals—specific, measurable, attainable, relevant, and time-bound—are particularly effective in providing athletes with clear and structured objectives” (Lochbaum et al., 2016, p. 15). A systematic review by Cumming and Hall (2015) supports these findings, emphasizing the importance of both short-term and long-term goals. They concluded that “short-term goals help maintain motivation and provide immediate feedback, while long-term goals offer a vision for future achievements and sustained effort” (Cumming & Hall, 2015, p. 203). Additionally, a meta-analysis by Smith et al. (2018) found that goal setting is most effective when integrated with regular feedback and reflection. The analysis revealed that “athletes who set goals and regularly review their progress tend to perform better and stay more committed to their training regimens” (Smith et al., 2018, p. 328).
How Goals act as cognitive motivators
Research shows goals often act as cognitive motivators that influence how we think and behave. Locke and Latham (2019) explain that “goals direct attention and effort, enhance persistence, and shape how we approach tasks by focusing cognitive resources on relevant activities and minimizing distractions” (Locke & Latham, 2019, p. 16). This cognitive focus helps athletes to engage more deeply with their training, align their efforts with their objectives, and ultimately perform better. Additionally, goal setting helps to foster a growth mindset, encouraging athletes to view challenges as opportunities for development rather than obstacles. According to Dweck (2016), “a growth mindset, supported by goal setting, promotes resilience and a willingness to persevere through difficulties” (Dweck, 2016, p. 47). This is definitely something we want to develop not just for athletic performance benefits but for life in general!
This combination of enhanced focus and a positive attitude towards challenges highlights why goal setting is so effective for both top athletes and everyday athletes alike – ultimately goal setting combined with a positive mindset offers immense value in all areas of life.
How to set goals
Goal setting can sometimes be over complicated so here is a simple tried and tested framework to help you develop your own goals to enhance your performance and health
The SMART criteria—specific, measurable, attainable, relevant, and time-bound— ensures goals are well-defined and achievable:
- Define Specific Goals: Clearly articulate what you want to achieve. For instance, rather than aiming to “improve fitness,” set a specific goal like “run a 5K in under 25 minutes”, or “bring my resting heart rate down to 55 beats per minute”, “achieve my target weight of 85kg”.
- Measure Progress: Establish criteria to track your progress. These can be both performance related, eg a specific pace held for a specific period of time. Or they could be process related, eg I will perform 3 running sessions this week and measure my adherence to these sessions.
- Ensure Attainability: Set realistic goals that are challenging but achievable based on your current abilities and resources. Setting unattainable goals can lead to frustration and reduced motivation. Instead create a realistic roadmap of multiple attainable milestones which lead you from where you are now, to where you want to be.
- Align with Relevance: Choose goals that align with your broader objectives. Ensure they are meaningful and contribute to your overall aspirations. This could include goals that contribute to your longevity so you can enjoy an active family lifestyle for longer or simply preparing for a competition so you can outperform friends in your club.
- Set a Time Frame: Establish a deadline for achieving your goals. A clear time frame creates urgency and helps maintain focus. A timeframe should be applied not only to your overarching goal but to the milestones you have mapped out in your roadmap – this gives you a clear and actionable path to follow.
As you can see from the examples above, you should develop both short and long term SMART goals. Short-term goals offer immediate clarity on what you need to be doing (ie 3 running sessions this week), while long-term goals provide a broader vision and guide sustained effort towards a meaningful outcome that you are looking to achieve (ie achieve my target weight).
Be sure to listen to your body and to be aware of how you are feeling as you progress towards your goal. Worthy goals are rarely achieved with direct, linear progress. As Mike Tyson once said “everyone has a plan until they are punched in the face!” Very often we need to test and adjust our plan as we go and this may involve changing some of our milestones as we learn more about the path to success. This is one of the reason’s why the adoption of a positive, growth mindset is key and such a powerful combination when paired with effective goal setting.
Good luck and enjoy the journey
References
Cumming, J., & Hall, C. (2015). The role of goal setting in the rehabilitation of sport injury. Rehabilitation Psychology, 60(2), 201-208. https://doi.org/10.1037/rep0000035
Dweck, C. S. (2016). Mindset: The new psychology of success. Random House.
Lochbaum, M., Jean-Noel, J., Pinar, C., & Gilson, T. (2016). A meta-analytic review of the approach-avoidance achievement goals and performance relationships in the sport psychology literature. Journal of Sport and Health Science, 6(3), 219-230. https://doi.org/10.1016/j.jshs.2015.12.005
Locke, E. A., & Latham, G. P. (2019). Goal setting theory: A 50-year review. Perspectives on Psychological Science, 14(4), 564-573. https://doi.org/10.1177/1745691619852184
Smith, A. L., Ntoumanis, N., & Duda, J. L. (2018). Goal striving, goal attainment, and well-being: A prospective investigation of the goal-setting and goal achievement process in sport. Journal of Sport & Exercise Psychology, 40(5), 321-331. https://doi.org/10.1123/jsep.2017-0235
