All goals aren’t created equal!
Have you ever set a goal only to realize two weeks later that you’d forgotten all about it? Did you remember the goal again at the end of December when you were thinking about the new year? Did you set the wrong goal, set an imprecise or unreasonably difficult goal, or just forget to schedule it into your day?
Turns out there are multiple types of goals one can set. It’s a lot easier to achieve a goal when you pick the right type of goal AND put up reminders for the actions in the goals!
Let us compare five types of goals.
They range from action goals to desired endpoints to vague ideas of things we might want to work on possibly in the future. These aren’t all actually useful when you want to get things done.
Outcome vs. process goals
An outcome goal is exactly what it sounds like. It’s the end point that you’d like to see or be at in the future.
- Example: I will run an 8 minute mile for 1 mile on the track.
Process goals are those things you will do to get to the point where you can run 1 mile at an 8 minute pace on a track. First, you need access to a track. Then you need to train, and then you need a date and time for that 1 mile run. Most of the work here will be in the training, so the actual goals you might set will be for specific workouts.
- Example: I will do a track workout with a main set of 4 x 800m at just faster than goal pace one time per week.
It’s really common to see people caught up with an outcome goal without thinking through how they’re actually going to get there. Want more speed, strength, power or endurance? Having process goals will get you there.
Level of achievement
Goals can be easy, moderate or difficult to achieve. The difficult goals take more time and effort, but their so much more satisfying to check off the list!
- Example, easy goal: I will run 1 mile on the track at an 8:00 pace. I currently run 1 mile on the track at an 8:10 pace.
- Example, moderate goal: I will run 1 mile on the track at an 8:00 pace. I’ve been struggling to get below an 8:30 pace.
- Example, difficult goal: I will run 1 mile on the track at an 8:00 pace. I am coming back from a broken leg and have never run faster than a 10:00 pace.
Clearly the difficult goal will require a lot more grit, determination, planning and outside help than the easy goal!
Sometimes these are used as short-term, moderate-term, and long-term goals but they can also be used to describe intensity or difficulty. Want to see a quick return on your goal? Go for the easy goal. Want to see long-term athletic performance gains? Go for moderate or even difficult!
Problem and list of solutions (Implementation Intentions)
A subset of process goals (here’s what I’m actually going to do) that work well with behaviors is Implementation Intentions, also known as If-Then goals. This involves determining IN ADVANCE how you will deal with situations that might arise so that you don’t have to figure everything out when you’re under pressure.
Situation: I’m supposed to go to the track to run my 4 x 800m at just faster than goal pace workout.
- Example: If I can’t make it to the track, then I will run the workout on the treadmill instead.
- Example: If I get to the track and I feel sluggish, then I will consume some sports drink and do some extra warm up laps while slowly increasing my pace.
- Example: If I get to the track and there are a lot of other people using the track and getting in the way of my intervals, then I will change the workout to a tempo run and do the 4 x 800m at just faster than goal pace two days from now.
These If-Then goals really help people think outside the box and get away from a pre-conceived notion of what will happen when working on a goal. It helps to have an outside person asking, “What if…?” when you’re working on these. Want some fresh ideas and solutions to problems that have been plaguing your workouts or training? This is the way to go.
SMART goals vs. unspecific goals
SMART is an acronym that stands for Specific, Measurable, Achievable, Results-focused, and Time-bound. A goal that contains all five points is much easier to check off than one that’s unfocused.
- Example, unfocused: I’m gonna get faster this year!
- Example, SMART: I will do my 4 x 800 m track workout at Washington High School one time per week on Tuesday evenings at 6 PM for 8 weeks in June and July.
- Example, SMART: I will do my time trial the week after my 8thtrack workout at the Washington High School track on Tuesday evening at 6 PM in the first week of August.
It’s really difficult to meet an undefined goal. Using SMART goals defines the goal so it can be achieved. Tired of vague goals that are hard to track? Use SMART goals!
The “Schedule It” goal
This goal is the last goal of a session when I work with my athletes and clients. So often people set goals, head out the door and forget all about them. It really helps to put your goals somewhere obvious to serve as a reminder to you. It doesn’t matter WHERE you put them, so long as you see them. Some people like calendar reminders, use an app, put items on a paper list or in a bullet journal, or even put up sticky notes all over the place.
Example: I have to go to the track tomorrow, so I will
- put a reminder in my calendar to get my clothes and nutrition ready tonight,
- leave a sticky note on the door to the garage to remind me to take my gym bag when I leave the house tomorrow morning,
- set a pop-up alert and a sticky note on my computer to remind me to leave work tomorrow at 5:30 PM,
- set an alert to chime on my phone when I get to the track with the specific workout I am going to do.
Want to actually do the tasks in the goals you set above? Put those goals or tasks where they’re obvious and you’ll see them frequently!
Interested in more information about setting goals and motivational coaching? Check out the program!
If you’re still interested, shoot me a note and we’ll set up a FREE 15 minute discovery call. I look forward to hearing from you!