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Open Goals Can Unlock Flow, Reduce Pressure

Research Says 

Four studies collectively examine how different types of goals influence both performance and psychological states, particularly the experience of what psychologist Mihaly Csikszentmihalyi has described as flow, “a deeply rewarding, enjoyable, and harmonious state associated with outstanding, creative, and energizing performances” (Schweickle et al. 2017, p. 45). The findings suggest that open goals (e.g., “see how fast you can run this 5K”), which emphasize exploration and process, can enhance flow, while specific goals (e.g., “run this 5K under 20 minutes”) may create more pressure and interfere with the flow experience.

Matthew Schweickle and colleagues (2017) explored how different goal types affect psychological states and performance in a cognitive task, finding that open goals led to higher levels of flow and perceptions of performance, while specific goals resulted in better objective performance. Christian Swann and colleagues (2016) used interviews with professional golfers after exceptional performances, discovering that flow was associated with “letting it happen” through open goals, whereas a clutch state was associated with “making it happen” through specific goals. Christian Swann and colleagues (2017) then interviewed 26 athletes across various sports and found that flow states were linked to open-ended goals and a buildup of confidence, while clutch states were associated with specific goals and pressure. Finally, Christian Swann and colleagues (2020) experimentally compared open goals vs. specific (SMART) goals vs. do-your-best goals in a 6-minute walking test, revealing that open goals led to higher perceptions of performance and interest in repeating the activity compared to specific goals, with similar increases in distance walked.

Why It Matters

These research papers reveal that open goals, which focus on exploration and process rather than specific outcomes, can be a powerful tool for endurance athletes. Goal-setting is central to sports where SMART (Specific, Measurable, Achievable, Realistic/Relevant, Time-bound) goals are widely considered a best practice. While SMART goals can enhance performance, they may also increase pressure and diminish enjoyment. Open goals appear to offer a promising alternative. Research indicates that open goals can foster a flow state, making training and racing more enjoyable and sustainable. While specific goals might lead to better objective performance in the short term, open goals may foster greater long-term engagement, a stronger perception of performance, and a reduction in pressure. By strategically adopting open goals in certain circumstances, athletes can create a more positive and sustainable approach to their sport.

Applied Insights

  • Reflect on Your Goals: Notice how specific versus open goals influence your enjoyment and stress levels during training and racing. Awareness of these effects can help you strategically choose different goal types based on your objectives.
  • Embrace Exploration: Sometimes it’s valuable to shift your focus from hitting specific targets to exploring your capabilities. Instead of aiming for a specific time on a run, try to “see how smoothly you can run this route” or “explore how far you can run while letting it happen.”
  • Recognize Clutch Contexts: Understand that specific, outcome-focused goals might be useful in key moments, such as during races where immediate achievement is critical or during training where you need to hit key benchmarks. In these situations, focus on specific goals.

I’m Thinking 

These papers contribute to the recent body of literature in performance psychology that challenges one-size-fits-all approaches to goal setting. Specific, measurable SMART goals can be effective, especially when it comes to going after performance outcomes. But open, or exploratory goals provide their own benefits, especially in contexts where the aim is to reduce pressure, enhance a state of flow, and encourage exercise adherence. Our competitive focus often shifts over time. Sometimes, race results are the primary motivator; at other times, personal enjoyment takes precedence over external competition. By identifying what we truly seek from our athletic pursuits at any given stage of life, we can align our goal-setting strategies accordingly. Not every goal in sport has to be specific and measurable. Often, what we desire most is the sustainable enjoyment of activities that provide opportunities to experience flow. Open goals can facilitate that pursuit.

References 

Schweickle, M., Groves, S., Vella, S. A., & Swann, C. (2017). “The Effects Of Open Vs. Specific Goals On Flow And Clutch States In A Cognitive Task.” Psychology of Sport and Exercise 33: 45–54. https://doi.org/10.1016/j.psychsport.2017.08.002  

Swann, C., Keegan, R., Crust, L., & Piggott, D. (2016). “Psychological States Underlying Excellent Performance In Professional Golfers: ‘Letting It Happen’ Vs. ‘Making It Happen.'” Psychology of Sport and Exercise 23: 101–113. https://doi.org/10.1016/j.psychsport.2015.10.008 

Swann, C., Crust, L., Jackman, P., Vella, S. A., Allen, M. S., & Keegan, R. (2017). “Psychological States Underlying Excellent Performance In Sport: Toward An Integrated Model Of Flow And Clutch States.” Journal of Applied Sport Psychology 29(4): 375–401. https://doi.org/10.1080/10413200.2016.1272650  

Swann, C., Hooper, A., Schweickle, M. J., Peoples, G., Mullan, J., Hutto, D., & Vella, S. A. (2020). “Comparing The Effects Of Goal Types In A Walking Session With Healthy Adults: Preliminary Evidence For Open Goals In Physical Activity.” Psychology of Sport and Exercise 47: 101475. https://doi.org/10.1016/j.psychsport.2019.01.003

Screenshot of research paper by Schweickle et al. (2017)
Schweickle, M., Groves, S., Vella, S. A., & Swann, C. (2017). “The Effects Of Open Vs. Specific Goals On Flow And Clutch States In A Cognitive Task.” Psychology of Sport and Exercise 33: 45–54.
Updated on February 12, 2025

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