lightfooted strategies - goal setting for athletes, april 2010
TRANSCRIPT
Goal Setting
Goal SettingUnderstanding & Applying the Principles of Goal SettingJodie [email protected] 14, 2010
Presentation OutlineWhy set goals?
Goal Functions
Goal Mechanisms
Goal Moderators
Application to Athletes
Application to UsSetting Effective Goals
Why set goals? Goal-setting affects performance
ALL effective coaches, athletes & students set goals
90% of the studies from 1969 1980 indicated that specific and challenging goals lead to higher performance than easy goals, Do your best goals or no goals at all (Locke et al., 1981)
Review of the 1969 1980 goal setting literature revealed that: 3
Goals Values NeedsGoals help achieve values which helps to satisfy basic needs
Needs: All individuals have the same basic need, but how they value them are quite different
Values: Values not inborn but chosen many different ways to satisfy needs i.e. Different types of food, many possible sources of pleasure in life
While values are difficult to change externally, goals are readily changeable
Motivation: to appeal means providing opportunities to satisfy needs or achieve value at work
Goals: people set goals in order to attain values, and pursue values in order to fulfill needs based on individual motivation
All individuals have the same basic need, but how they value them are quite differentValues not inborn but chosen many different ways to satisfy needs i.e. Different types of food, many possible sources of pleasure in life, While values are difficult to change externally, goals are readily changeable Motivation: to appeal means providing opportunities to satisfy needs or achieve value at work Goals are like values but more specific
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The 4 Goal MechanismsGoals affect performance by:
Directs Direct attention & effort toward goal-relevant actives and away from unrelated activities
EnergizesChallenging goals lead to greater effort than easy goals
PersistenceWhen ppl are allowed to control the time they spend on tasks, hard goals prolong effort
Action (indirectly)Leading to the arousal, discovery and/or use of task-relevant knowledge, skills and abilities (KSA)
Directs: cognitively + behaviourally: Locke + Bryan in 69 observed that people who received feedback on several aspects of their performance in a driving task improved their performance in the aspects for which they had goals, but not on other aspects Rothkoff + Billington in 79 found that students with a specific learning goal paid attention and learned relevant passages in their text and disregarded irrelevant info. Energises: Bandura & Cervone 83 showed that those with greater goals gave a greater effort on the ergometerPersistence: tight deadlines lead to a more rapid work pace
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Goal-Setting Affects PerformanceGoal setting is most likely to improve task performance when:The goals are specific and sufficiently challengingYou have sufficient ability to complete the goalFeedback is provided to show progress in relation to the goal Rewards such as praise, money and greater responsibility are given for goal attainmentGoals are pursued in a supportive environmentAssigned goals are accepted by the individual
Olympic Athlete GoalsThe 3 Most Important Goals:
Have FunWinningImproving overall performance
Setting SMART GoalsSMART Goals:
S SpecificM MeasurableA AttainableR Relevant/RealisticT Timely/Time-bound
A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants, SMART usually stands for:8
Goal-Setting TechniquesExpert Advice
State each goal in the positiveBe preciseSet prioritiesWrite down the goalsKeep operational goals smallSet performance goals, not outcome goalsSet realistic goalsJodies Advice
Set By-WhensBy ______ I am/have/ ________Keep a goal-setting journalUse goal-setting softwareFor every goal, set 2 actions, one that must be completed in the next 24-hrs
Asking the Right QuestionsStarting the ball rolling on goal-setting:
What are the 5 most important elements (values) in my life RIGHT NOW?
What are the 3 most important goals in my life right now?
What I would do if I won a million dollars in the lottery tomorrow?
What would I do if I only had six months left to live:
What I have always wanted to do but have been afraid to attempt?