Goals: What Are They and How To Set Them

Two variations of goals

1) Objective goals.
Something an individual is trying to accomplish; the object or aim of an action.

2) Subjective goals.
Goal based on experience or expectations; lesss tangible than an objective goal. This variation is not easily measured, but can be measured. An example is using a rating scale to measure how much a person enjoys fitness in general or specific exercises.

S.M.A.R.T. Principle

A way of simplifying the goal-setting process.

Specific
Measurable
Attainable
Realistic
Time-oriented/Timely

Use these 8 things to help you set your S.M.A.R.T. Goals:

1) Set specific and measurable goals.
2) Set realistic but challenging goals.
3) Set both short- and long-term goals.
4) Focus on performance and process goals.
5) Develop goal commitment.
6) Develop goal achievement strategies.
7) Get goal feedback and evaluation.
8) Set timeline to achieve goals.

Three types of goals

1) Outcome.
The focus is on winning or being better than another person. In a fitness setting, outcome goal is usually the end result of some behavior. Examples of outcome goals are: to win a step competition with coworkers or be the first of a group of friends to lose x amount of weight.

2) Performance.
Specifies end product of performance expressed in terms of personal achievement. Example of performance goal is: to lose 10 pounds an individual may want to exercise for x amount of minutes, x amount of days per week, or reduce calorie intake from x to y per day.

3) Process.
Specifies processes the individual wants to perform in a satisfactory manner (however that is defined). Example may be keeping heart rate above x beats per minute for y amount of time each exercise session.

Outcome goals are important, but in a health and wellness setting they should not be the main focus because they are out of an individual's control. The Performance and Process goals are under direct control of the person and can be used to achieve outcome goals.

Look for the next blog on Goal Commitment.

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