C.5.1.1 Goal setting as a tool for enhancing motivation through outcome and performance goals Notes

Goal Setting: A Tool for Enhancing Motivation in Sport, Exercise, and Health

Psychological Skills

1. Evidence of Effectiveness
   1. Psychological training improves performance across different sports.
   2. Media frequently highlights athletes struggling under pressure, showing the role of mental preparation.
   3. Studies support psychology’s importance, but emphasize a multifactorial approach:
      1. Kunst & Florescu (1971): Psychological factors contribute to 35% of performance variance in wrestling.

The Development Process

1. Psychological skills require systematic training similar to physical skills.
2. Commitment and perseverance are essential for long-term improvements.
3. Pain and Harwood (2004) identified four misconceptions about sport psychology:
   1. Psychology is a quick fix.
   2. Only problem athletes need it.
   3. It is only relevant for elite athletes.
   4. Psychology is not useful in sports.
4. In reality, psychological training benefits all athletes and should be integrated into regular training.

Phase 1: General Education Phase

1. Introduces what psychological skills are and how they can be trained.
2. Clarifies roles of psychologist, coach, and athlete in the process.
3. Helps manage expectations and highlights PST’s potential benefits.
4. Can be adapted to individual needs, but not suitable for everyone.

Phase 2: Acquisition Phase

1. Focuses on learning and applying psychological skills.
2. Begins with needs analysis to tailor PST to the athlete’s development and environment.
3. Teaches implementation of strategies in relevant contexts.
4. Aims to make athletes independent problem-solvers and enhance self-regulation.

Phase 3: Practice Phase

1. Objective: Ensure practical application of skills in competition.
2. Weinberg & Gould (2011) Three Goals:
   1. Automate skills through over-learning.
   2. Integrate skills into performance situations.
   3. Simulate skills in competition settings.
3. Skills must be practised in realistic conditions, not in isolation (MacNamara et al., 2010).
4. Regular feedback, evaluation, and reflection (e.g., logbooks/journals) aid improvement.
5. Informal experiences (e.g., sport, life challenges) also contribute to mental toughness (Bull et al., 2005).

How Goal Setting Enhances Motivation

1. Goal setting is a psychological skill that directs attention and effort toward a specific task.
2. By providing a clear target, goals help athletes and individuals focus their energy, maintain motivation, and track progress.
3. In sport, exercise, and health, goal setting is particularly powerful because it:
   1. Provides Direction: Goals clarify what you’re working toward, reducing distractions and uncertainty.
   2. Increases Effort: A well-defined goal can push you to work harder, especially when it feels challenging but achievable.
   3. Boosts Persistence: Goals help you stay committed, even when faced with setbacks or fatigue.
   4. Enhances Confidence: Achieving smaller, incremental goals builds self-belief, which can fuel further success.

Types of Goals: Outcome, Performance, and Process

1. Not all goals are created equal. Depending on what you want to achieve, you can set different types of goals:
   1. Outcome goals,
   2. Performance goals,
   3. Process goals.
2. Each serves a unique purpose and is suited to different situations. Goals enhance motivation through the following mechanisms:
   1. Focus attention on key tasks.