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How to Make the Most of Goal Setting

Research Says 

Two systematic reviews published in the International Review of Sport and Exercise Psychology examined how goal setting impacts athletic performance. Ollie Williamson and colleagues (2022) performed a meta-analysis on 27 experimental studies on goal setting’s effects on performance and psychological outcomes. Yoon Hyuk Jeong and colleagues (2021) systematically reviewed how Goal Setting Theory (GST) has been applied across 27 studies in applied sport contexts. Together, these reviews confirm goal setting improves athletic performance but reveal important nuances in how different goal types and individual factors influence success.

Why It Matters

While goal setting clearly enhances athletic performance, the research reviews challenge one-size-fits-all approaches and frameworks. Two key findings emerge from these reviews that update how we should think about setting goals in sport. First, process goals that focus on specific actions and techniques show remarkably stronger benefits than traditional performance or outcome goals. Second, individual athlete characteristics — particularly experience level — influence goal-setting effectiveness. This helps explain common observations in sport: why some athletes thrive with very challenging goals while others perform better with moderate targets, or why some excel with detailed daily goals while others succeed focusing on season-long objectives. Taking into account the key insights from the studies while adapting goal-setting approaches to individual needs can help athletes maximize the benefits of goal setting.

Applied Insights

Prioritize Process Goals

Focusing on process goals — the specific actions, techniques, or strategies you can control while performing — gives you the biggest performance boost. In fact, process goals improved performance more than twice as much as performance goals (e.g., aiming for a particular race time), and more than ten times as much as outcome goals (e.g., aiming for a particular race placement). When athletes focus on these smaller, executable steps (like maintaining proper form or following a race nutrition plan), they gain increased confidence in their abilities — known as self-efficacy — which helps drive better performance. While process goals have traditionally been used alongside performance goals and outcome goals, research suggests process goals can be effective when set in isolation. If you’re going to pick just one type of goal, make it process goals. For example, rather than focusing on winning a race (outcome) or hitting a specific time (performance), focus on executing your race strategy — such as, starting conservatively, maintaining good form on hills, and following your hydration plan.

Match Goals To Experience Level

Goal-setting approaches should be tailored to the athlete’s experience level. Studies show novice athletes often experience greater performance improvements from goal setting than experienced athletes. For beginners, focusing on learning and skill development goals appears particularly beneficial. Instead of targeting specific times or achievements, emphasize mastering fundamental skills and techniques. For experienced athletes, while the benefits may be more modest, process goals focusing on refining techniques and strategies can still improve performance. Goal difficulty should also be considered carefully — while challenging goals can improve performance, unrealistically difficult goals might lead athletes to disengage or reset easier targets.

Consider Goal Structure And Timing

Research shows both specific and non-specific goals can be effective, challenging traditional assumptions about goal-setting that emphasize specificity. Short-term goals (daily to weekly) and long-term goals (season-long) both show benefits. Don’t feel like you necessarily have to follow frameworks like SMART goals, focus on what works for your situation. Some athletes thrive with very specific daily targets, while others perform better with broader, more flexible goals. The key is matching the goal structure to your preferences and needs while ensuring the goals remain under your control. Self-referenced goals — focusing on your own improvement rather than outperforming others — help reduce both mental anxiety and physical anxiety while maintaining motivation.

Establish Effective Feedback Systems

Having clear ways to track and evaluate progress is crucial. Feedback can come in many forms: timing splits during workouts, technique analysis, or keeping a training log to track process goals. When athletes receive regular feedback on their goals, they perform significantly better than those who set goals without tracking progress. The type of feedback should match your goal type — process goals might require technique feedback, while performance goals need objective performance metrics. Research shows feedback is particularly important for maintaining goal commitment and allowing appropriate goal adjustments when needed. Once you set your goals, establish specific methods to measure and evaluate your progress along the way.

I’m Thinking 

The most important goals are the ones we tend to have the most control over. Even if you don’t spend much time thinking about goals when it comes to your endurance endeavors, consider focusing on the smaller actions you take on a daily basis during your training sessions. These process goals — the executable steps that underlie bigger long-term goals — are where you can have the most positive impact in your trajectory as an endurance athlete. Beyond process goals, focus on goals tied to your own improvement as an athlete, rather than where you finish in relation to competitors. That’s not to say there isn’t a place for outcome goals among competitive athletes. But even if you’re motivated by where you finish in the race standings, your ability to maximize your results ultimately lies in focusing on the smaller process goals and performance goals that support those outcome goals. Remember that goals are tools to help you improve. Don’t let them become an unnecessary source of pressure and be ready to adjust goals that aren’t serving their purpose. 

References

Jeong, Y. H., Healy, L. C., & McEwan, D. (2021). The application of Goal Setting Theory to goal setting interventions in sport: a systematic review. International Review of Sport and Exercise Psychology, 16(1), 474-499. https://doi.org/10.1080/1750984X.2021.1901298

Williamson, O., Swann, C., Bennett, K.J.M., Bird, M.D., Goddard, S.G., Schweickle, M.J., & Jackman, P.C. (2022). “The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis.” International Review of Sport and Exercise Psychology, 17(2), 1050-1078. https://doi.org/10.1080/1750984X.2022.2116723

Screenshot of journal article
Williamson, O., Swann, C., Bennett, K.J.M., Bird, M.D., Goddard, S.G., Schweickle, M.J., & Jackman, P.C. (2022). “The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis.” International Review of Sport and Exercise Psychology, 17(2), 1050-1078.
Updated on February 12, 2025

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