Goal setting that actually works

Three kinds of goals

• Outcome goals: results, like making a team or winning a race. Motivating, but not fully in your control.
• Performance goals: measured against yourself, like a personal best time or a higher first-serve percentage.
• Process goals: what you do, like a tight streamline off every wall or eyes up on every catch. Fully in your control.

Make goals specific and challenging

Decades of research show that specific, challenging goals lead to better performance than vague goals like "do your best", especially when athletes get regular feedback and are committed to the goal.

Build a goal ladder

Start with one season goal, add two or three performance goals that would get you there, then choose one or two process goals for this week.

• Season: qualify for provincials in the 100 m freestyle.
• Performance: drop one second, and hold pace on the second 50.
• This week: six strong kicks off every wall, and breathe every three strokes on the first 25.

Review and adjust

Write goals down and check in every week. Adjust them after an injury, illness, or growth spurt, and celebrate progress along the way, not just at the end.

For parents

Let your athlete own their goals. Ask what they're working on, not just how they placed.

Canadian resources

Where to go next

Canadian organizations and experts who can help athletes and families go further.

Sources

• Locke EA, Latham GP (2002), Building a practically useful theory of goal setting and task motivation, American Psychologist

This guide is general information, not medical advice. Talk to a health professional about your own situation.