Lightfooted Strategies - Goal Setting for Athletes, April 2010
1. Goal Setting Understanding & Applying the Principles of Goal Setting Jodie Lightfoot jodie@lightfooted.ca April14, 2010
2. Presentation Outline Why set goals? Goal Functions Goal Mechanisms Goal Moderators Application to Athletes Application to Us Setting Effective Goals
3. Why set goals? Goal-setting affects performance ALL effective coaches, athletes & students set goals 90% of the studies from 1969 â 1980 indicated that specific and challenging goalslead to higher performance than easy goals, âDo your bestâ goals or no goals at all (Locke et al., 1981)
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5. Goals affect performance by: Directs Direct attention & effort toward goal-relevant actives and away from unrelated activities Energizes Challenging goals lead to greater effort than easy goals Persistence When 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) The 4 Goal Mechanisms
6. Goal setting is most likely to improve task performance when: The goals are specific and sufficiently challenging You have sufficient ability to complete the goal Feedback is provided to show progress in relation to the goal Rewards such as praise, money and greater responsibility are given for goal attainment Goals are pursued in a supportive environment Assigned goals are accepted by the individual Goal-Setting Affects Performance
7. Olympic Athlete Goals The 3 Most Important Goals: Have Fun Winning Improving overall performance
9. Goal-Setting Techniques âExpertâ Advice State each goal in the positive Be precise Set priorities Write down the goals Keep operational goals small Set performance goals, not outcome goals Set realistic goals âJodieâs Adviceâ Set âBy-Whenâsâ âBy ______ I am/have/ ________â Keep a goal-setting journal Use goal-setting software For every goal, set 2 actions, one that must be completed in the next 24-hrs
10. Asking the Right Questions Starting the ball rolling on goal-setting: What are the5 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?
Hinweis der Redaktion
Review of the 1969 â 1980 goal setting literature revealed that:
All individuals have the same basic need, but how they value them are quite differentValues not inborn but chosen â many different ways to satisfy needs â 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 âappealâ means providing opportunities to satisfy needs or achieve value at work Goals are like values but more specific
Directs: cognitively + behaviourally: Locke + Bryan in â69 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 â79 found that students with a specific learning goal paid attention and learned relevant passages in their text and disregarded irrelevant info. Energises: Bandura & Cervone â83 showed that those with greater goals gave a greater effort on the ergometerPersistence: tight deadlines lead to a more rapid work pace
A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants, SMART usually stands for: