The author of this article works with Neuro Linguistic Programming - Clinical Hypnotherapy will produce similar results ...
With the start of the triathlon season proper only a couple of weeks away, most of you will have been working hard during the winter months and have your physical preparation well under way, but have you thought about your mental preparation? This article is the first in a series on the ‘mental’ aspects of triathlon competition from Jeremy Lazarus, High-Performance Sports Coach, and a Certified Master Trainer and Master Practitioner of NLP.
To get you up and running with your mental preparation we are going to start by taking a look at goal setting: specifically, how to set goals properly, the three main types of goals, and some key considerations when setting goals. This article will cover some key elements of goal setting, some of which you may be aware of, and some you probably will not. The article is written from the perspective of an athlete but it is easily adaptable for use by a coach.
Why set goals properly?
There are three main reasons for setting goals:
It provides you with a sense of direction. If you don’t know exactly where you’re going, how will you know whether you’re on track or not, and whether you’ve arrived or not?
It provides a focus for energy, attention and motivation. Having clear goals helps you to focus your energy and attention, and helps to maintain their motivation during the difficult times, either when training or competing.
It helps you to avoid wasting time and effort on a ‘wrong’ goal. Your sense of motivation will almost certainly rise if you have a goal or series of goals which are truly appropriate for you. Similarly, by having a goal, or series of goals, which are not right for you, you could spend many hours, weeks or even years, not to mention money and energy, chasing after something that you don’t really want, or which for some other reason is not right for you.
Types of goals
Within the sporting world it is generally accepted that there are three types of goals:
Outcome goals are the ‘big picture’ goals, ones which send shivers down the athlete’s spine when they think of them, for example to win a specific race.
Performance goals recognise that the outcome goal may not be under your control (for example, one of your rivals may run the race of their life). So the question is, “what performance (time) would you need to do in order to give yourself a realistic chance of achieving your outcome goal?” For example, you could specify an overall time, or the individual splits, or both.
Process goals are the specifics of the activities, such that if you get these right you will have the best chance of achieving your performance goal, which in turn will give you the best chance of achieving your outcome goal. For example, improving a particular/stated aspect of your swimming technique.
It is useful for athletes to set these three types of goals, but first we need to understand the key elements to consider when setting goals.
Setting goals
In Neuro Linguistic Programming (NLP), which is a highly-respected series of approaches to achieving success in all aspects of life, there is a concept of having a ‘well-formed outcome’ (WFO). Setting WFOs is extremely useful if you want to give yourself the best chance of success. That is not to say that people must follow the principles that will be outlined in this article in order to succeed, only that when they do follow these principles they significantly improve their chances of success.
Here are the main factors and considerations that make goals and outcomes ‘well-formed’. You will probably have heard of SMART goals – specific, measurable, achievable, realistic and timed. The areas below add some essential points to the tried and trusted SMART goal process.
When setting your goal, ask yourself the following questions.
Is the goal stated in the positive (towards what you want)? Your energy flows where your attention goes, and what you focus on increases. If you think about what you don’t want, you are likely to attract that into your life. If I ask you to set a goal to stop eating (for example) chocolate (ie stated in the negative), you have to think about eating chocolate in order to think about not eating it, and therefore are more likely to want it! A more useful way of expressing this might be, “I eat only healthy foods.” .... Is the goal stated simply? The part of our mind that takes action likes simple statements, and even mental pictures/sounds, so that it is easy to process and keep focused on the goal.
Is it stated specifically and measurably? Does it describe the evidence procedure that would let you know UNDENIABLY that you have achieved your desired outcome? At the very least, even if the goal does not describe it, would you know UNDENIABLY when it is achieved?
Is there a target date? Is it timed? ‘Within six months’ is not acceptable – the goal always stays six months onto the future. Put a specific date on it.
Is it self-initiated, self-maintained and within your control? The more you can determine whether something happens, the more likely it is that it will happen. If you are relying on other people, then there is more ‘noise’ in the goal-achieving process.
Is the context clearly defined? Where, when, how and with whom do you want this? This point may be irrelevant for some athletes, and for others it can shed some useful light on the goal, and how to achieve it.
Is it ecological and responsible for you and the people in your life? Is it in keeping with your sense of self, and worth the time, effort and energy? What will you gain, and what will you lose, if/when you achieve the goal(s)? In sport generally, and particularly in triathlons, athletes will need to make sacrifices in order to be able to train and compete. What are the implications for other areas of the athlete’s life, for example family, career, relationships etc. To the extent that the people close to the athlete are supportive, or at least not unsupportive, the goal will be easier to achieve compared to if the athlete’s boss/partner/children are really against the athlete competing.
Is there a purpose/goal beyond the goal? One reason why many people ‘sabotage’ themselves is because they do not have a goal beyond the goal. As they approach the achievement of the goal, they may unwittingly sabotage it because there is nothing beyond it. If an athlete has a big-enough reason to achieve something (ie a goal beyond the goal), they will run through a brick wall to do so!
Is the goal achievable and realistic? Is there more than one way to achieve the goal? Do you know the first step to achieve the goal? This is fairly subjective. Do you, the athlete, believe you can do it? Has someone in a similar position to you done it? Coaches need to believe that their athlete can do it, otherwise they could (unwittingly) put doubts in their mind. Make the goal a stretch, which often makes it motivating; yet too much of a stretch makes it de-motivating. And to highlight the power of beliefs, some doctors ‘knew’ it was impossible to break the four minute mile, and so it remained a seemingly ‘impenetrable’ barrier, yet once Bannister did it, numerous people were able to do so.
Do you have the resources to achieve the goal, or do you know other people who have those resources and who either could help you or who you could ‘model’? Why re-invent the wheel?
Is the goal stated in the ‘now’? All successful athletes and business people see themselves achieving the goal as if it were happening now, not at some point in the future.
Example of a ‘well-formed outcome’
It is 6 June, and I have won the Longlife Triathlon. I have done this in a time of 2:01:35. I am particularly pleased that my swim, which I have been working on for six months, worked so effectively and that my swim split was 19:00.
Provided that the statement meets the other criteria stated above, then this is an example of a goal stated in a way that gives the athlete an excellent chance of success.
Whilst setting goals in an appropriate way may not guarantee success, it is far more likely that goals will be achieved this way than if goals are not set. Of course, setting goals is one thing, and taking action and overcoming challenges along the way is something else - subjects for future articles!
Jeremy Lazarus is a High-Performance Sports Coach, and a Certified Master Trainer and Master Practitioner of NLP. He has been coaching since 1999 and includes a top-five Ironman athlete among those he has helped. He is the author of Ahead of the Game: How to Use Your Mind to Win in Sport (Ecademy Press, ISBN 9-781905-823093). He can be contacted on: 020 8349 2929 or jeremy@thelazarus.com or visit his website: http://www.thelazarus.com/
He is also an associate of TriSport Coaching UK, which offers the full range of coaching and support for triathletes of all levels, for more information go to: http://www.trisportuk.org/ or call 020 8722 4617 and ask for Martin Allen.
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