Which type of goals should I set?<\/strong><\/h2>\nMultiple World triathlon race winner Gwen Jorgensen<\/strong><\/a> achieved Olympic gold by setting two kinds of goals. First, she dreamed of being the Olympic Champion. This was her outcome goal.<\/p>\nGwen imagined Olympic gold, but knew she couldn\u2019t guarantee that outcome. So, she set specific daily process goals to help achieve her dream. These were the tasks she focused on.<\/p>\n
For example, in swimming keep her elbows high<\/strong><\/a>. For running, relax her shoulders<\/strong><\/a>. For biking, practise mounts and dismount<\/strong><\/a>s.<\/p>\nAs she set process goals, she asked her mentors questions:<\/p>\n
- Is this a realistic goal?<\/li>\n
- Do you have suggestions for other goals?<\/li>\n
- Where can I focus to improve my performance? What can I do to increase my enjoyment?<\/li>\n
- What can I do to further my learning?<\/li>\n<\/ol>
In forming her outcome and process goals, Gwen recommends these actions:<\/p>\n
- Write down outcome and process goals \u2013 Settle on a few specific, achievable goals.<\/li>\n
- Discuss goals with trusted adults \u2013 Mentors could include coaches, teachers, parents, private teachers, friends or therapists; Routinely discuss and evaluate progress with mentors.<\/li>\n
- Document progress daily \u2013 <\/span>Build tools into routine, like journaling and daily reflection.<\/span><\/li>\n
- Revise goals as needed.<\/span><\/li>\n<\/ol>
Example process and outcome goals<\/strong><\/h2>\nAlthough Gwen\u2019s goals were athletic, goals can be applied to any dream. A writer might aspire to publish a novel, and their process goals could be to:<\/p>\n
- Read admired authors<\/li>\n
- Attend a writing workshop<\/li>\n
- Write five hundred words every day<\/li>\n
- At the end of every workshop, edit unnecessary words<\/li>\n<\/ul>
A pianist might want to solo with an orchestra, but their process goals could be to:<\/p>\n
- Listen to professional recordings<\/li>\n
- Warm up with scales to begin each practice<\/li>\n
- Every day, work all parts of a piece, not just the first page<\/li>\n
- Be conscious of curving the fingers and keeping forearms level<\/li>\n<\/ul>
- How athletes can set up a personalised goal structure to help them maximise performance<\/a><\/strong><\/li>\n
- How to build your best triathlon season ever<\/a><\/strong><\/li>\n<\/ul>
<\/p><\/div> <\/section>
Accountability<\/strong><\/h3>\nGwen used a daily journal to keep herself accountable. Every day, she noted three successes and three things to improve. Other tools could include a daily checklist, check-ins with a coach, or meeting teammates for practices, meal-planning or recovery.<\/p>\n
Improvement happens slowly, one day at a time. It is important to show up for every practice and focus on specific process goals. But know that progress isn\u2019t linear. There will be days when things don\u2019t go well. That\u2019s okay. Just try again the next day.<\/p>\n
Advice from Gwen: Strive for what is sustainable \u2013 what is the best effort you can maintain daily? <\/strong><\/p>\nFocus on finding your best average instead of excelling every day. Remember, there is value in rest days and time away from your goals.<\/p>\n
Daily<\/strong><\/p>\n- List three things you\u2019ve done well and three things to improve.<\/li>\n<\/ul>
Monthly<\/strong><\/p>\n- Summarise your accomplishments and improvements. This will build confidence.<\/li>\n<\/ul>
Questions Gwen recommends<\/strong><\/h3>\nBefore you commit to an outcome or process goal, answer the following questions:<\/p>\n
- What are your dreams?<\/li>\n
- What are your values? What do you stand for and how does that fit with your goals?<\/li>\n
- What physiological, tactical, and technical areas do you want to improve?<\/li>\n
- What has worked in the past? What hasn\u2019t worked?<\/li>\n
- What do you want from mentors? What support system do you need?<\/li>\n
- What will you do to help others? How will your goals benefit others?<\/li>\n
- What are you prepared to do to achieve your dreams?<\/li>\n<\/ul>
Goal-setting worksheet<\/strong><\/h2>\nAdvice from Gwen: When filling out the Goal Setting Worksheet, don\u2019t worry if some lines are blank. Do what works best for you and your goals. Ask mentors for guidance or assistance.<\/strong><\/p>\nOutcome goals (big ambitions)<\/strong><\/p>\n1.<\/p>\n
2.<\/p>\n
Process goals (specific, daily tasks to help achieve your ambitions) <\/strong><\/p>\n1.<\/p>\n
2.<\/p>\n
3.<\/p>\n
4.<\/p>\n
5.<\/p>\n
Mentors <\/strong><\/p>\n1.<\/p>\n
2.<\/p>\n
3.<\/p>\n
4.<\/p>\n
5.<\/p>\n
Questions or topics to discuss with mentors <\/strong><\/p>\n1.<\/p>\n
2.<\/p>\n
3.<\/p>\n
4.<\/p>\n
5.<\/p>\n
Methods to track progress <\/strong><\/p>\n1.<\/p>\n
2.<\/p>\n
3.<\/p>\n
4.<\/p>\n
5.<\/p>\n
Gwen imagined Olympic gold, but knew she couldn\u2019t guarantee that outcome. So, she set specific daily process goals to help achieve her dream. These were the tasks she focused on.<\/p>\n
For example, in swimming keep her elbows high<\/strong><\/a>. For running, relax her shoulders<\/strong><\/a>. For biking, practise mounts and dismount<\/strong><\/a>s.<\/p>\n As she set process goals, she asked her mentors questions:<\/p>\n In forming her outcome and process goals, Gwen recommends these actions:<\/p>\n Although Gwen\u2019s goals were athletic, goals can be applied to any dream. A writer might aspire to publish a novel, and their process goals could be to:<\/p>\n A pianist might want to solo with an orchestra, but their process goals could be to:<\/p>\n <\/p><\/div> <\/section> Gwen used a daily journal to keep herself accountable. Every day, she noted three successes and three things to improve. Other tools could include a daily checklist, check-ins with a coach, or meeting teammates for practices, meal-planning or recovery.<\/p>\n Improvement happens slowly, one day at a time. It is important to show up for every practice and focus on specific process goals. But know that progress isn\u2019t linear. There will be days when things don\u2019t go well. That\u2019s okay. Just try again the next day.<\/p>\n Advice from Gwen: Strive for what is sustainable \u2013 what is the best effort you can maintain daily? <\/strong><\/p>\n Focus on finding your best average instead of excelling every day. Remember, there is value in rest days and time away from your goals.<\/p>\n Daily<\/strong><\/p>\n Monthly<\/strong><\/p>\n Before you commit to an outcome or process goal, answer the following questions:<\/p>\n Advice from Gwen: When filling out the Goal Setting Worksheet, don\u2019t worry if some lines are blank. Do what works best for you and your goals. Ask mentors for guidance or assistance.<\/strong><\/p>\n Outcome goals (big ambitions)<\/strong><\/p>\n 1.<\/p>\n 2.<\/p>\n Process goals (specific, daily tasks to help achieve your ambitions) <\/strong><\/p>\n 1.<\/p>\n 2.<\/p>\n 3.<\/p>\n 4.<\/p>\n 5.<\/p>\n Mentors <\/strong><\/p>\n 1.<\/p>\n 2.<\/p>\n 3.<\/p>\n 4.<\/p>\n 5.<\/p>\n Questions or topics to discuss with mentors <\/strong><\/p>\n 1.<\/p>\n 2.<\/p>\n 3.<\/p>\n 4.<\/p>\n 5.<\/p>\n Methods to track progress <\/strong><\/p>\n 1.<\/p>\n 2.<\/p>\n 3.<\/p>\n 4.<\/p>\n 5.<\/p>\nExample process and outcome goals<\/strong><\/h2>\n
Accountability<\/strong><\/h3>\n
Questions Gwen recommends<\/strong><\/h3>\n
Goal-setting worksheet<\/strong><\/h2>\n
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