We all have dreams of where we want to be or how we want to look, to make these dreams a reality we need to set goals. Goal setting is a powerful technique to enhance performance.
In 1995, Kyllo and Landers (1) showed that goal setting can be used to improve our physical activity performance, more recent research has shown a stronger relationship between goals and sport/exercise performance (2). A study in 2014 showed that people are 4 times more likely to do more exercise if they have set a goal (3).
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It is important to set a SMART goal to suit you!
But how do we make it SMART?
Here are our Top 5 tips to help you set exercise goals:
Set short and long term goals
Our long term goals describe our dreams but to stay motivated we need short term goals. By setting and achieving short term goals we get continuous feedback to work towards our long term goals (4). Our short term goals help us make the impossible possible, by making gradual, small steps!
2. Write your goals down and make them visible!
Many sport psychologists have emphasized the importance of writing down and recording goals (5). Writing down your goal increases commitment, reminding you of what you want to achieve.
3. Set positive, not negative, goals!
We want to promote positive behaviours so set goals like ‘I want to exercise more’ rather than ‘I want to watch TV less’. Positive goals promote self-confidence and motivation, keeping you on track (6).
4. Don’t give up!
Some days will be harder than others but if you continue to strive and work hard, it will become easier. Don’t let yourself get disheartened, we don’t always feel like exercising but that doesn’t mean we should give up all together. We don’t give up on brushing our teeth if we forget to one night SO don’t give up on your exercise goals if you don’t feel like it for one day!
5. Read our next blog on MOTIVATION!
Goals work alongside motivation…. Keep a look out for our next blog to find out more!
Now it is you turn! Print the document below to set your own goals! We look forward to hearing how you get on!
References:
1 Kyllo, L.B. and Landers, D.M., 1995. Goal setting in sport and exercise: A research synthesis to resolve the controversy. Journal of Sport and Exercise Psychology, 17(2), pp.117-137.
2 Burton, D. and Weiss, C., 2008. The fundamental goal concept: the path to process and performance success.
3 Saajanaho, M., Viljanen, A., Read, S., Rantakokko, M., Tsai, L.T., Kaprio, J., Jylhä, M. and Rantanen, T., 2014. Older women’s personal goals and exercise activity: An 8-year follow-up. Journal of aging and physical activity, 22(3), pp.386-392.
4 Weinburg, R. S.; Butt, J.; Knight, B.; Perritt, N., 2002. Collegiate coaches’ perceptions of their goal setting practice: a qualitative investigation. Journal of Applied
Sport Psychology, v. 13, p. 374-399.
5 Gould, D., 2010. Goal setting for peak performance. In: Williams, J. (Ed.). Applied sport psychology: personal growth to peak performance . 6th ed. Mountain. View : Mayfield, 2010. p. 201-220.
6 Burton, D. and Raedeke, T.D., 2008. Sport psychology for coaches. Human Kinetics.
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