What is a Goal?
A goal is an objective, an ambition, or a desired result for the future.
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So, by definition, there are a few key elements to goals and therefore there are key elements to the process of setting goals.
We will discuss the SMART strategy for goal setting below, but first let’s touch on the Types of Goals.
Process, Performance, and Outcome Goals
It is important to understand the difference between the types of goals that you set, because it has an important role in understanding the level of control you have over them (see image below).
The three types of goals are: PROCESS, PERFORMANCE, and OUTCOME goals.
PROCESS GOALS
These are the types of goals that you have the most control over. Process goals are the foundations upon which all level of performance and outcome are built upon. For example, a process goal may be to run a certain number of kms per week, complete two strength sessions, and a recovery session.
PERFROMANCE GOALS
These goals are affected or influenced by process goals (or your processes) but are less under your control than the process goals are. A performance goal relates to the level of achievement during a training session/race. Examples of performance goals include: run parkrun in under 25mins, run a 10km race at 5:30/km, or complete a half marathon in under 2 hours.
OUTCOME GOALS
These goals are almost completely out of your control, or very difficult to control. For example, an outcome goal could be to win parkrun. That is difficult to control because you do not know who will show up on any given Saturday morning and who you’ll be competing against for line honours.
The next most important strategy when setting goals is to create SMART goals. That is, goals that are:
SPECIFIC
MEASURABLE
ATTAINABLE
RELEVANT
TIME-BOUND
Start with WHY and WHAT
WHY?
Why do you want to achieve this goal? Many people never take the time to actually write their goals down. Those that do, almost never stop there. Getting crystal clear on you WHY is extremely important. Try to dig deep and do not be afraid to admit you TRUE motivators – there are no wrong answers.
Some of your motivators may be extrinsic (e.g., to look better, make someone proud, do it for your family), but the motivators that hold the real power are the deeper, intrinsic motivators. For example, “The fulfillment that comes from knowing that you have trained as well as you can to prepare for a race and to give it your very best on the day” or “the personal satisfaction that you will receive from knowing you were able to achieve a new level of performance, on that you had not achieved ever in the past.” These are the kinds of things that we are attempting to uncover here.
The key: all reasons must be really important to YOU. Get clear on your reasons. These will be your motivation bedrock for now and beyond. Write down each of your goals and your WHY
MOTIVATION
It is the start that stops most people.
Average people do things when they feel like it, or they will start something tomorrow. People with elite mindsets do it because it is part of their commitment to their goal, it is part of the strategy for success, they know that they benefit from doing things On A Daily Basis (OADB), they do a little a lot not a lot a little.
Dr Rob Gilbert regularly tells the story of Tom Fleming, 2 x NYC marathon champion (1973, 1975). When asked how he trained by running 135–150 miles per week, Tom said, “Most days I didn’t feel like running until I started running.”
Your actions change your attitude, your motion changes your emotion, and your movements change your moods.
It is much easier to act your way into a certain way of feeling, than it is to feel yourself into a certain way of acting. You may refer to this as “fake it to you make it” well yeah, but you could also refer to it as “fake it to you feel it.”
Does this work? Like absolutely everything: It works if you work it.
INSPIRATIONAL QUOTES
“If you practice being lazy, you get good at lazy; if you practice being average, you get good at average.
But if you practice trying to excel, you’re going to excel, at your own pace and in your own way”
– Ann Reinking
“If you can’t outplay them, outwork them” – Ben Hogan
“Success is a journey, not a destination. The doing is often more important than the outcome” – Arthur Ashe
“Hard work beats talent when talent doesn’t work hard” – Tim Notke
Be so busy improving yourself that you don’t have time to pay attention to anything or anyone that distracts you from your growth.
“It’s not the will to win that matters — everyone has that. It’s the will to prepare to win that matters” – Paul “Bear” Bryant
“To give any less than your best is to sacrifice a gift” – Steve Prefontaine
“It’s hard to beat a person who never gives up” – Babe Ruth
“I’ve failed over and over and over again in my life. And that is why I succeed” – Michael Jordan
“Today I will do what others won’t, so tomorrow I can do what others can’t”
“Without self-discipline, success is impossible, period” – Lou Holtz