Making Goals that Work

I recently worked with a team regarding goal-setting. I know, discussing goals isn’t fun and sometimes may seem like a chore for many athletes and teams.

How can we add some fun in teaching goal-setting though?

What I like to do is lead an activity with cups and pennies to differentiate process vs. outcome goals.
What is the difference between the two? An outcome goal is the end result that you want to achieve, while process goals are regarding the process needed to meet the end result. In the world of sports, a lot of pressure and attention is focused on the end result. Maybe your goal is simply to win, run a certain time, score a number of goals, etc. These are all outcome goals. Process goals are what you want to achieve throughout the process of getting to your outcome goal.

For example, say your outcome goal is to win your upcoming game. Well, how are you going to win? Process goals break it down further and have you focus on what you need to do in order to win and reach that outcome goal. If you’re a forward in soccer your process goals may be to put in your best effort, call out who your mark is, set up your teammates with strong passes, win the ball as often as possible, and to hydrate properly. The awesome thing about process goals is that if you place more attention and focus on meeting them you are more likely to meet your outcome goals.

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Goal-Setting Cup Activity: See the video clip above

Materials: 3 red solo cups & a handful of pennies per group

Directions: Place one cup a few feet away from the group. Each person attempts to toss three pennies into the cup. After everyone has gone, see who has made one, two, or three pennies. For round two keep the cup in the same place but place the other two cups in a line towards the person throwing. Now each person attempts to toss the three pennies, but the first one is aimed at the first cup. Once they make it in the first cup they can then aim for the second cup, and then the final cup.

Debrief: Ask who made the first cup, second cup, and all 3. How was the second round different than the first? Who found it easier? What made the second round easier?

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Every time I do this activity most of the athletes find it easier to make the final cup in the second round compared to the first round.

Why is that? Well…

1) You’re building confidence:

Each time you make a cup your confidence grows and your belief that you can make the next cup increases. This happens each time we meet a goal, no matter how small! After we make a goal we are more confident that we can reach the next one.

2) It seems easier and less stressful:

After moving the cups closer they seem easier and less stressful to make. After you make them the last cup doesn’t seem as far away anymore. This is how we feel about our goals! If we focus on the outcome it can feel so far away and impossible. If we focus on process goals that don’t seem as stressful we can build up to our final goal and it’ll seem easier to reach.

3) You’re building momentum:

After you’ve met a process goal, the next process goal doesn’t seem as far away as mentioned earlier. With each goal you reach, you increase your motivation and build momentum to reach the next goal. Similar to the cup activity; once you’ve made the first cup, your confidence increases and you are more determined to reach the next one. Once you’ve made the second cup you have more momentum to make the last cup. This momentum pushes you to continue chasing after your goals and to not give up.

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Whether you’re a coach, sport psychology professional, teacher, athlete, student, or an everyday exerciser focusing on meeting your process goals will make your outcome goals more manageable.

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