1. What the Mind Can Conceive and Believe the Mind Can Achieve Goal Setting

2. Principles of Goal Setting Set specific goals. - compared with general “do your best” goals, are most effective for producing change - “how much” & “how often” GOAL: ______ Objective 1._____(milestones) Objective 2._____ 1.1. 2.2. Set difficult but realistic goals. Goals should be “moderately” difficult—hard enough to challenge, but realistic enough to achieve. “Lower cholesterol from 290 to 200 within 6 months by…” compared to: “Lower cholesterol”

3. Principles of Goal Setting Set long- and short-term goals. Use goal staircases that link long- and short-term goals. 3.3. 4.4. Set performance and process goals, and outcome goals. For every outcome goal, set several performance and process goals that will lead to the desired outcome.

4. Climbing the Mountain of Change

5. Principles of Goal Setting Set practice and competition goals. 5.5. 6.6. Record goals. “Ink it, don’t just think it.” 7.7. Be flexible and prepare to change goals as you go…injury example (next) Consider participants’ personalities and motivations. When helping others set goals consider factors such as their achievement motivation (high vs low achievers), and task or ego orientation. 8.8.

6. Adjusting Goals Downward

7. Principles of Goal Setting 9.9. Foster a person’s goal commitment. Promote goal commitment by encouraging progress. Always get the athlete’s or exerciser’s input when forming goals, and ask for explicit, “public” commitments Provide goal support. Enlist support from significant others to make goal setting effective - create a great motivational climate. 10. Evaluate and give feedback about goals. - these are essential parts of facilitating change through goal setting. 11.

8. Forms of Goal Evaluation GoalEvaluation Strategy Lose 10 pounds in 6 months Improve concentration levels during practice Client informs fitness instructor of his or her weight weekly Player gives Coach weekly report card, rating practice concentration on a 0 (low)- to-10 (high) scale; Coach rates player as well…

9. Goal–Setting Staircase