I recently was a teaching assistant (TA) for a course in Sport Psychology at a major research university. The 200+ students were required to complete a goal-setting project with 4 written assignments. Since most students were not competitive athletes, many chose the goal of “adhering to a consistent exercise program.” I got to grade most of these assignments describing goals and progress toward them, and in the process I learned a number of interesting things.
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Many people have no clue what they’re doing with exercise. But we knew that.
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People with the most specific and measurable goals invariably made the most progress. The project required specific, measurable goals. Even if their original outcome goals were unreasonable, the constant measurement along the way made them realize that they had to make changes in order to see progress. After 3 or 4 weeks, many had changed their goals appropriately – all because of the power of MEASUREMENT.
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People with vague goals such as “get in shape,” “look good in a bikini for spring break,” etc. generally get nowhere.
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Contingency plans are crucial to success. The project required a high-level outcome goal (what do you want to be able to do when you’re done), intermediate-level performance goals (steps to the ultimate outcome goal), as well as process goals (i.e., “action steps” necessary to get there). The contingency was for any case where the original goal(s) became untenable. People who were successful had planned, ahead of time, what they would do if ABC happened.
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Self-talk and imagery are amazingly powerful. One assignment was to create an imagery plan and a self-talk plan. Over and over I read words such as, “When I had such-and-such negative thought, I tried thought-stopping and said to myself this-and-that. I can’t believe it worked, but it did!”
Lastly, but I think most importantly, over and over I read about how people realized that the process of writing goals down and writing progress down was amazingly powerful. I’m sure most T-mag readers already know and do this (keep workout logs, etc.); but I bet many of us could take our progress to a new level if we would harness the power of writing our goals down to this detailed degree.
I, for example, always keep a workout log and know in general what my next 12-week-or-so goal is. But as I did each assignment myself, I had to think about things and report on them in much greater detail than I usually do. When I hit an unexpected setback (surgery), I immediately had to devise a contingency plan which I never would have done otherwise. In fact, I historically have a horrible time getting back to the gym after something (travel, illness, etc.) gets me away from it in the first place. This was the first time I really got right back into it when I should have, as soon as I got my doctor’s OK.