EMJOS
Goal Setting
EMJOS Tour – Sweden 2010
Why Set Goals?
EMJOS
• To see yourself improving
• To measure your success better than in terms
of “winning/losing”
• To help focus on succeeding
SMART Goals
Specific
Measurable
Achievable
Realistic
Time-framed
Make it EXCITING!
EMJOS
Specific
EMJOS
• Goals shouldn’t be vague, you should know
when you have achieved it.
• “I will do well at the JK next year” - No
Measurable
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• Put some numbers on your target, not just
words
• “I will do well at the JK next year” - No
• “I will come within 10% of the winner’s time
on all three days of the JK next year” - Yes
Achievable
Realistic
EMJOS
• Achievable – something that your body is
physically capable of
• Realistic – something that can actually happen
and that you will have the motivation to reach
• “I will be selected for WOC as an M/W16” – No
• “I will be selected for WOC within my first three
years as an M/W21” - Maybe
• “I will gain a top 30 British ranking position
within my first three years as an M/W21” - Yes
Time-Framed
EMJOS
• If your goal has no time limit, you will have no
motivation from the urgency to push for it
• “I will get a gold badge time in a National
Event” – No
• “I will get a gold badge time in a National
Event by 31st December 2010 - Yes
EMJOS
Levels of Goal Setting
Dream Goal
– long term
Dream
Goal
Season Goals – Big goals
for the year
Season
Goal
Season
Goal
Performance Goals – to
monitor your progress,
should be SMART
1
2
Process Goals – can
change daily/weekly
a
b
c
Go for it!
EMJOS