Training and Goal Setting

In order to reach a goal, whether that means losing 20 pounds or tossing the javelin a world-record distance, you must develop the self-discipline to perform the necessary training. The two most important ingredients of self-discipline are motivation and confidence. You can use techniques developed through psychological research and the trial and error of many people to set goals that can help you discipline yourself.

Passion

To the greatest extent possible, select only goals that you are passionate about. Passion is to achievement as fuel is to an automobile. Passion provides you with energy and motivation, thereby enhancing your performance. Passion will also help you make it through the difficult times when you don't feel like training, according to Margaret Moore, co-director of the McLean/Harvard Medical School Institute of Coaching, writing for "Psychology Today" magazine. If you're unsure of what you're passionate about, mentally run through possible goals and select the ones that make your heart beat faster.

Challenge Level

Set goals that are challenging but realistic. If your goals are unrealistically high, you will lack confidence in your ability to achieve them. Trying to achieve a goal that you desire yet don't believe you can achieve is like driving with the brakes on, says Moore. Setting goals that are too easy, by contrast, will fail to excite you. To strike the right balance, aim for an achievement that is just outside of your grasp.

Clarity

Set goals that are specific. Set dates, times and amounts, advises the University of New Hampshire Counseling Center. Use as many numbers as you can so that you can track your progress, and so that you will know exactly when you have achieved your goal. Instead of "lose weight," for example, resolve to "lose 28 pounds by December 17."

Performance Versus Outcome

An outcome goal is an ultimate result that you want to achieve, while a performance goal is a measurable technical goal, says St. Louis psychologist Joseph Lenac. Lenac notes that a distinguishing feature of a performance goal is that you are in control over its achievement. An outcome goal, for example, might be one of the top 10 finishers in the local 10,000 kilometer race. A performance goal might be to run 10,000 kilometers in under 40 minutes. Since performance goals are within your control and progress can be tracked even when training alone, you should focus primarily on performance goals during training.

Feedback

Record your goals and use them to get feedback so that you can revise them, advises the University of New Hampshire Counseling Center. If you find that your goals are too difficult, you can revise them downward, while if you find that they are too easy, you can revise them upward.