Have you ever wondered why some people seem to consistently achieve what they set out to do, while others stay stuck in the cycle of “someday”? The difference often comes down to one powerful tool: purposeful goal setting.
The Science Behind Goal Setting
Research consistently shows that people who set clear, written goals are significantly more likely to achieve them. In fact, a famous Harvard study found that the 3% of graduates who had written goals and plans to accomplish them earned 10 times as much as the other 97% combined, a decade after graduation.
Why Goal Setting Works
1. It Activates Your Brain’s GPS
When you set a specific goal, your reticular activating system (RAS) – the part of your brain that filters information – starts noticing opportunities and resources that can help you achieve that goal. It’s like telling your brain’s GPS where you want to go.
2. It Creates Accountability
Written goals serve as a contract with yourself. They transform vague wishes into concrete commitments, making you more likely to follow through.
3. It Provides Clear Direction
Goals help you focus your energy and resources effectively. Instead of scattered efforts, you can channel your time and energy toward specific outcomes.
Enter SMART Goals: Your guide to effective goal setting
The SMART framework transforms abstract wishes into achievable targets:
Specific
Instead of “get stronger,” try “increase my deadlift by 25 pounds” or “do my first unassisted pull-up.” Or instead of “lose weight”, try “lose 10 pounds”.
Measurable
Create concrete ways to track progress. At DSC, the TrainHeroic App is included in your membership for this very purpose.
With the TrainHeroic app, you can track:
– Numbers (weights, reps, times)
– Milestones (completing a movement pattern)
– Tangible outcomes (fitting into specific clothes)
Achievable
Your goal should stretch you while remaining within reach:
– Build on your current capabilities
– Consider your available resources
– Account for your circumstances
Relevant
Choose goals that matter to YOU:
– Align with your values
– Connect to your bigger life vision
– Motivate you intrinsically
Time-Bound
Set deadlines to create momentum:
– Short-term goals (4-12 weeks)
– Mid-term goals (3-6 months)
– Long-term goals (6-12 months)
The Art of Goal Setting: Best Practices
1. Write Them Down
– The physical act of writing goals increases commitment
– Keep them visible daily
– Review and adjust regularly
2. Break Big Goals Into Smaller Milestones
– Create stepping stones
– Celebrate small wins: this is where friends and family can really help!
– Maintain momentum
3. Share Wisely
– Tell people who will support you
– Find accountability partners- recently I have been struggling to get 5 workouts in per week and recovery activities like stretching and foam rolling – forget about it. I partnered up with Coach Jake and having him as my accountability coach has had an impact on my results. I know he’s going to ask and I don’t want to let him down!
– Join communities with similar goals- running clubs, DSC’s Master Class, DSC’s 6 wk. fitness challenges!
4. Track Progress: At DSC, Tour tracking app TrainHeroic is included with your membership. Use it to:
– Keep a journal or log
– Take progress photos or videos
– Record measurable metrics
5. Expect and Plan for Obstacles
– Identify potential challenges
– Avoid the “all or nothing” mindset
– Develop contingency plans: Pro tip here Try and shoot for an early morning workout time. That way, if something gets in the way, you have the rest of the day to fit something in. If you schedule your workout everyday for 6:30 pm and something comes up, you’re pretty much out of luck for the day.
– View setbacks as learning opportunities – step back and have a look. What went wrong and what can you do better next time?
Goal Setting in Action: The Achievement Cycle
1. Set Clear Goals
2. Create Action Plans
3. Take Consistent Action
4. Measure Progress
5. Adjust as Needed
6. Achieve and Reset
Tips for Successful Goal Setting
– Start with 1-2 significant goals rather than overwhelming yourself
– Make your goals challenging but realistic
– Focus on process goals (actions) as well as outcome goals
– Review and adjust your goals regularly
– Celebrate progress along the way
Let’s go!
Whether you’re just starting your fitness journey or you’re a seasoned DSC athlete, goal setting is your most powerful tool for progress. Take some time this week to review your current goals or set new ones. Even better, pair up with your partner or a friend and set some goals together.
Remember: Goals are not set in stone. They grow and evolve with you. The key is to start setting them, start working toward them, and keep adjusting as you go.
Ready to set or refine your goals? The DSC Team is here to help you create meaningful, achievable targets and develop strategies to reach them.
Your future wins begin with the goals you set today.