While many lockdowns have continued to cancel training and competitions, setting realistic goals has become more complex.
We asked Health Psychology Ph.D. candidate Bradley Crocker to advise us on setting goals. We share some of his thoughts below.
Create a connection between your training and your goals.
It is easy to perform an exercise mindlessly. It’s unlikely that this will lead to quality exercises, but it is confident will not foster internal motivation. It would help if you understood the connection between your training and a specific goal.
During the pandemic, your goal is to stay physically active to maintain a baseline fitness level. You can use any form of exercise to get your heart rate going.
You will need more intense remote training if you and your coach have decided to work towards a higher fitness level over Lockdown. You were designing all workouts to help you develop as an athlete would be best.
FEEDS YOUR NEEDS FOR COMPETENCE, AUTONOMY, AND RELATEDNESS
Self-determination theory in Psychology describes three factors that drive our motivations: autonomy, competence, and relatedness.
An agency is needed to achieve autonomy. Working with your coach to develop a customized training plan to make it seem voluntary is crucial. By consciously self-endorsing it, you can make a goal or schedule feel more achievable and within your control.
Competence is the feeling that your training challenges you to your maximum without pushing you too far. Creating goals that are just the right amount of complex and accessible is essential. This will help you feel competent.
The desire to be connected to others, even virtually, is relatedness. It would be best to surround yourself with people who share similar goals. Surround yourself with others (even virtually!)
Set GOALS YOU CAN CONTROL AND MEASURE
In these times of uncertainty, having a growth mentality or the willingness and ability to celebrate incremental progress is essential. Set goals with tangible metrics that will help you measure your development. You can set yourself progressing benchmarks by using timed challenges, such as a mile run.
Your measurable goals must also be within your control. For example, you may have set a goal to become more potent with your turns and dives before the pandemic. They require you to jump off the ground, a skill that can be transferred.
You could set a goal to jump higher because it is something you can control and that is measurable. This is also working toward the longer-term goal of improving starts and turns.
