Lecture 3: Goal-setting Flashcards
Why should we set goals?
o The more goals we set (within healthy boundaries) = more likely to build self-confidence, autonomy, and happiness.
o Explaining goals to someone, or making the commitment public, substantially increases chances of reaching goal;
o Goals have an energizing function. The higher the goal, the greater the effort invested
What is a goal?
o ‘A goal is that which an individual is trying to accomplish: it is the object or aim of an action’
o ‘Attaining a specific standard of proficiency on a task, usually within a specified time limit’
types of goals examples
Finish top two (outcome), integrate new skill from training into game (process), run through line of ball rather than person (performance)
Types of goals
- Outcome
- Performance
- Process
- Outcome goals:
o Focus on the outcomes of a particular event
o Usually based on social comparison
o Based on your own ability and effort and the ability and effort of your opponent(s)
– Winning a race/event
– Scoring the most points
– Winning the gold medal
- Performance goals
o Also specify end products of performance but success is measured on self-referenced standards
o Independent of other competitors
o Usually based on comparison with previous performance
– Improve on league position from previous season (team goal)
– Improve 400m time from last season’s best (individual goal)
– Improve javelin throw distance from last season’s best (individual goal)
o Failure to achieve these goals can have a negative impact on anxiety and confidence
- Process goals
o Focus on the actions an individual must engage in during performance
o Stepping stones to achieving their performance goal
– Improving on your vertical jump/explosive power exercises every four weeks (performance goal – increased strength and explosive power in a sprint race)
– Completing your pre-performance routine consistently every game (performance goal – increased attentional focus)
– Completing your recovery strategies consistently after every match (performance goal – optimising recovery)
o Individual less likely to experience failure due to achievement of more process-oriented goals
Goals work in two ways:
– A motivational strategy that increase four direct functions of goals
– A self-confidence strategy that works gradually over a number of goal-setting cycles
four ways that goals can influence performance via motivation:
- Focus attention on specific tasks
- Increase effort and intensity
- Encourage persistence in the face of failure or adversity
- Promote the development of new strategies
goal-setting theory argues that for goal-setting to be successful, they must contain the following specific points:
– Clarity: goals need to be specific;
– Challenging (but not too complex): goals must be difficult yet attainable; if too complex break it down into smaller sub goals
– Commitment: need to be committed, something you actually want to do/improve
– Feedback must be provided on goal attainment;
Strongest source of self-efficacy
past achievements
Powerful way to build self-efficacy
systematically review performance through the process of goal-setting
– RECONNECT with success
– REVISIT areas of weakness to eliminate
Good goal-setting can increase:
self-efficacy and develop ‘robust’ confidence:
– Based around the execution of skills NOT emphasis on the outcome
setting goals increases:
self-efficacy
self-confidence
reduces anxiety
SMART goals can be a good way to implement effective goal setting
– Specific
– Measurable
– Action orientated
– Realistic
– Timely
