13 May 2022

Goal Setting-a Foundation for Success and Motivation

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Zig Zigler

For most people there is one time a year when they set goals-December 31. These goals are referred to as "new year's resolutions".  Unfortunately for most people these goals seemingly remain the focus of most people for about three to four weeks. In my coaching and aquatic career year after year I see people come into the pool on January 1 or 2, hop in the pool and start swimming to get in shape, lose weight, lower blood pressure and any other number of health and fitness related reasons. Suddenly by February 1 their daily attendance has dropped to two or three times a week, and when they do come they frequently be seen holding on to the wall talking with a lane mate more than getting in their time and laps to achieve their goal, or goals.

The same is true with competitive swimmers. Too often I have seen a well meaning, and determined student-athlete start a new year off by attending 100% of their practices, completing every set and doing the myriad of other required components to achieve their goals, only to get distracted by other things in life outside of their swimming which slows their progress and diminishes their commitment to their goal attainment. This pattern can lead to frustration, discouragement and a dislike for training and swimming as a sport.

Goals should be set that with the idea that that they will guide you through the daily rigors of life, and help you focus your commitment on their achievement. Goals should give meaning to all you do. When things get challenging, and seemingly impossible to continue on your goals should help you bring your focus back to why you are practicing, getting up in the morning, and going through all of the pain during practice. 

"Our decisions determine our destiny." President Russell M Nelson

Goal Setting-Characteristics of Goals

I like to set my goals using the S.M.A.R.T. approach. When I set my goals, or when I teach goal setting to the student-athletes I am responsible for I use this approach. To my student-athletes, I stress the importance of writing their goals down on paper and placing them in a spot where they can be viewed on a daily basis. then they should set goals that meet the definition of S.M.A.R.T goals. S.M.A.R.T goals are defined as:

    1. Goals should be Specific. Goals must be direct and clearly stated and understood.

    2. Goals should be Measurable, or Meaningful to the given individual or group.

    3. Goals should be Attainable, or in other words realistic, yet set high enough to cause you to grow                  and stretch in the journey toward goal attainment.

    4. Goals should Relevant to you and your desired outcomes.

    5. Goals should be Time-Bound. Your goals should have a start, middle, and end. They may be short              or long term. Short term goals can be those goals that are for a week, month, year etc. Long term                goals can be those goals that might take one to four or more years to achieve. 

By using the S.M.A.R.T. method of goal setting you will be able to set your goals that will help you determine your destiny. Using S.M.A.R.T. goals makes the process of goal setting easier and more exact.

"Where there is a stepping stone, there is a milestone." PS Jagadeesh Kumar

Goal Setting-The process

I like to think of goals as stepping stones to great things yet to come. Here are a few recommendations in the goal setting for goal achievement.

Step 1

1.Begin with the end in mind. Start with an examination of where you are in those times, or areas that you are setting goals for. Ask yourself: What are my current times and where do I want to be at the end of the season? 

2. Ask yourself how much time do I have in which to work to achieve my goals?

3. Decide what you need to do to get where you want to be?

4. Set up bench marks that are time sensitive. For example-by the end of week one I want to be at this time, or performing this technique, or whatever might be a "stepping stone" toward final goal achievement.

5. Write down your goals and post them somewhere that you can see them and review them frequently. Reviewing your goals daily is highly encouraged. This is especially helpful as you go to practice. Your goals should not only be written on paper, but in your heart as well.

Step 2

1. As you write your goals down, be Specific in what you want to do, and decide on a specific time to achieve your goal(s). Specific goals do the following for you:

    a. Specific goals give you direction and a clearer focus of where you are going and what you need to do.

    b. Specific goals give you a clearly defined purpose for paying attention to detail, to why practice and            and train.

    c. Specific goals give you the opportunity to on the exact details of how and when you are going to get

        from point A to point B.

"The journey of a thousand miles begins with one step" Lao Tzu

Step 3

1. When setting your goals you need to keep in mind that you goals need to be Measurable. In swimming knowing how to measure when you have achieved your goal is easy-time standards. When you achieve a time you have set you will see it. If you set goals in things like starts, turns, pacing and so on it becomes a little more difficult. You might have to decide how you will measure your achievement. Two other "M"s that goals should be are that your goals should be Meaningful and Motivating to YOU. They are your goals and YOU decide what they are going to be. 

2. Your goals should also be flexible enough that you can alter them or change, or add to them. For example if you achieve a goal earlier than expected you will to re-examine your growth and then re-set the goal to a higher standard. Injury, illness, pool problems can also be factors that you do not control in your goals setting. Your goals should be flexible enough so that there is wiggle room to alter or change the goal. This is a very important step.

Step 4

1. As you decide what your goals are going to be they should be Attainable. This means that your goals need to be something that is you can do with some work, reaching, effort and growth. For example the beginning competitive swimmer who sets the goals of qualifying for Junior Nationals in their first year is nearly impossible when they have yet to attain a qualifying standard for their state meet. This is probably not achievable in a one year period of time. Setting a standard of achievement too high before one is ready for that step is damaging to the motivation of the individual, and leads to discouragement and possibly even "burn out".

Step 6

1. Your goals are, as has been stated YOURS! Your goals must be Relevant to where you want to go and to what you want to achieve. Setting goals is not a "one size, fits all" situation. YOUR goals must apply to you and your desire destination.

2. Remember too, that your goals should be Time-bound, and you are the one who decides when you will achieve your goal.

Step 7

1. When you have set your goals, established your criteria for achievement, and determined your bench marks, or "stepping stones" to goal achievement. You then need to decide how and when you will evaluate your progress. If you achieve a goal early then examine it to discover why you made such great progress. Maybe your goal was set too low, or not challenging enough? Whatever the reason you should be able to adjust, alter or just re-set your goals.

2. After you have written your goals down and done all that you can do at this point-meet with your coaches to review your goals and get their feedback. This step is so very important because the coach is the greatest resource for you. He os she is there to help you achieve your desired outcomes. How can a coach help you effectively unless he or she knows where you want to go? By meeting with your coach you will form a "team" for goal attainment. 

"Athletes with goals succeed because they know where they are going." Unknown