References
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Mullen, R., Jones, E.S., Oliver, S., & Hardy, L. (2016). Anxiety and motor performance: More evidence for the effectiveness of holistic process goals as a solution to the process goal paradox. Psychology of Sport and Exercise, 27, 142-149.
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Goals are typically divided into outcome, performance, and process goals.
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Outcome Goals are goals that are set in relation to how you perform against others. E.g., a goal to win an event would be deemed an outcome goal. These goals are not totally under your control, as whether you achieve an outcome goal or not will be dependent on not just how you perform, but how your competitors perform too. Outcome goals can be set for competition (e.g. top 5 of an event), and/or practice (e.g. to beat a training partner in practice).
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Performance Goals are set in relation to one's own performance standard. E.g. a sprinter may set a goal to run faster than 11 seconds, or a golfer to improve their green in regulation percentage to 60%. An athlete has a greater level of control over whether they achieve a performance goal compared to an outcome goal. However, whether a goal is achieved can still be influenced by outside agencies such as playing conditions (e.g. weather). A performance goal can be set for competition (e.g. average over 70 in a darts match), and/or practice (e.g. check out 100+ score during a darts practice session).
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Process Goals are 100% under your control, where you focus on behaviour that is designed to improve your performance. These goals can be achieved in isolation of any competitor influence, and regardless of how you actually perform (e.g. whether you win or lose). A process goal can be set for competition (e.g. complete my pre-performance routine for all shots), and/or practice (e.g. develop my pre-performance routine so that it is consistent).
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It is generally accepted that all 3 types of goals have beneficial effects on performance. Using them together will help create your goal setting platform. However, your primary daily focus of your attention should narrow down to your processes and daily tasks, as these will form the basis of the behaviour that you need to follow to achieve your goals.
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Competition Event
Example - The different type of goals a 'darts player' could set for a match.
Process goals and performance goals have been associated with building confidence, concentration, and a reduction in anxiety in comparison to outcome goals (Kingston & Hardy,1997; Pierce & Burton, 1998). When we are uncertain of the outcome, it tends to heighten our fears, as we worry about the result, a result that is essentially out of our control. Performance goals provide more control, but they can still be effected by outside agencies. Whereas, process goals are totally under your control.
Low
High
CONTROL
The research suggests that for most individuals, your performance is likely to be better when your focus is on your processes as opposed to an outcome goal. If you do them well, you are more likely to perform to your potential for that given day.
"I was just thinking about hitting the double. I was not thinking that I could win the match. I was not thinking about making history as being the first ever women to win a match."
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This is a quote of what dart player Fallon Sherrock said after she became the first women to win a match at the 2020 PDC world championship. I think this is a great illustration of how an elite performer (under pressure) focused on what was required as opposed to the outcome.
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Competition process goals can be centered around any particular part of performance, e.g.:
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Mental - display positive body language throughout an event.
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Physical - execute a warm-up routine.
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Strategy - execute a tactical plan.
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Technique - focus on a particular skill.
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Longer Term Goals
Example - The different type of goals a 'darts player' could set for a match.
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Goals
Current
1 Month
3 Months
TYPE
Outcome
GOAL
County Selection
CURRENT
N/A
1 MONTH
N/A
3 MONTHS
County Selection
Outcome
Goals
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Country Team Selection
Performance Competition Goals
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Fairways in Regulation 60%+
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Scoring Average 72 or less (top 80%)
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Performance Practice Goals
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TrackMan Test Score 82+
Swing speed 109+
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Process
Activity Goals
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Improve Technique
Improve Flexibility
Improve Speed
Improve Skill Under Pressure
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Process
Daily Goals
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Speed stick training 4xpw
Gym 3xpw
Personal trainer 2xpm
Yoga stretches 6xpw
Physical practice 5xpw
Simulation Tests 2xpm
Diet - 3000 calories+ pd
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Outcome
PERFORMANCE
Process
MODULE GOAL SETTING
Goal Types
Outcome
Win match
Performance
Average 55+ for the match
Hit 10% of double check-outs
Process
Pre-match warm-up
Always display positive body language
Technical thought - throw it 'smooth'