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Episode 6 - Goal Setting · Cloud 9: The Mental Performance Podcast

• 0:00
  SPEAKER_00: I want you guys to think about something for a second.
• 0:04
  SPEAKER_00: Think about one goal you have for yourself right now.
• 0:07
  SPEAKER_00: It could be something related to your sport, your academics, your career, or even your personal life.
• 0:13
  SPEAKER_00: Now ask yourself this question: Do I actually have a plan to achieve that goal?
• 0:18
  SPEAKER_00: Or am I just hoping it'll happen?
• 0:21
  SPEAKER_00: Because here's the thing.
• 0:22
  SPEAKER_00: Having a goal is great, but without direction, structure, and a plan, it's hard to turn that goal into reality.
• 0:30
  SPEAKER_00: And that's exactly what we're going to talk about in today's episode.
• 0:33
  SPEAKER_00: Goal setting.
• 0:35
  SPEAKER_00: Welcome back to Clout9.
• 0:36
  SPEAKER_00: I'm your host, Lindsay Eisenhart.
• 0:39
  SPEAKER_00: In today's episode, I'm going to be talking about goal setting.
• 0:43
  SPEAKER_00: As athletes, we're constantly surrounded by goals.
• 0:46
  SPEAKER_00: Maybe it's winning a championship, earning a starting spot, improving a certain statistic, getting stronger, earning a college scholarship, or becoming more confident in our abilities.
• 0:59
  SPEAKER_00: Whatever goal that may be, I think we can all agree that having something to work toward can be incredibly motivating.
• 1:06
  SPEAKER_00: But I want to emphasize that it's not just about the goals we set for ourselves.
• 1:11
  SPEAKER_00: It's about how we approach these goals and what we're willing to do to achieve them.
• 1:17
  SPEAKER_00: Sometimes we focus so much on the big picture that we forget that the smaller steps is what get us there.
• 1:25
  SPEAKER_00: And that's where effective goal setting comes into play.
• 1:29
  SPEAKER_00: In today's episode, we'll talk about the different types of goals, how they work together, goal setting techniques athletes can use, and why focusing on process matters.
• 1:40
  SPEAKER_00: I'll also share some of my own goal setting experiences throughout my softball career, along with a really interesting example involving Shohei Otani.
• 1:50
  SPEAKER_00: Toward the end of the episode, I'll give you guys a quick exercise you can use to start putting these concepts into practice.
• 1:59
  SPEAKER_00: So with that being said, let's get into it.
• 2:03
  SPEAKER_00: First, let's talk about what goal setting actually means.
• 2:07
  SPEAKER_00: In simple terms, goal setting is the process of identifying what you want to accomplish and creating a plan to achieve it.
• 2:14
  SPEAKER_00: It sounds pretty straightforward, right?
• 2:17
  SPEAKER_00: But I think there's a big difference between having a goal and intentionally working toward it.
• 2:22
  SPEAKER_00: Let's say you're a high school athlete and your dream is to play your sport in college.
• 2:26
  SPEAKER_00: That's an awesome goal to have.
• 2:28
  SPEAKER_00: But here's my question.
• 2:30
  SPEAKER_00: What are you doing to give yourself the best opportunity to make that happen?
• 2:35
  SPEAKER_00: Are you putting in extra work outside of practice?
• 2:38
  SPEAKER_00: Are you taking care of your body?
• 2:40
  SPEAKER_00: Are you working on your mental game?
• 2:42
  SPEAKER_00: Are you identifying areas of your performance that need improvement?
• 2:47
  SPEAKER_00: Because you can't simply say, I want to play college sports and expect everything to fall into place.
• 2:53
  SPEAKER_00: You need to identify what that goal requires of you and start creating a plan.
• 2:58
  SPEAKER_00: That's one reason goal setting can be such a valuable tool in sports psychology.
• 3:03
  SPEAKER_00: When used effectively, goal setting can help athletes develop motivation, improve focus, build confidence, and remain persistent when facing challenges.
• 3:14
  SPEAKER_00: Think about motivation for a second.
• 3:16
  SPEAKER_00: When you have a meaningful goal and understand the steps you need to take to work toward it, you give yourself a reason to keep showing up, even on the days when things aren't going your way.
• 3:28
  SPEAKER_00: Goals can also help you focus on what matters.
• 3:32
  SPEAKER_00: Instead of feeling overwhelmed by everything you want to improve, you can identify specific areas to prioritize.
• 3:40
  SPEAKER_00: As you make progress, even through small improvements, you may start developing greater confidence in your abilities.
• 3:47
  SPEAKER_00: I really like goal setting because it gives athletes direction without requiring them to have everything figured out at once.
• 3:54
  SPEAKER_00: You don't have to accomplish your biggest goal tomorrow.
• 3:57
  SPEAKER_00: You just need to identify what you can start doing today.
• 4:01
  SPEAKER_00: When we talk about goal setting in sports psychology, I want to introduce three major types of goals.
• 4:07
  SPEAKER_00: These are outcome goals, performance goals, and process goals.
• 4:12
  SPEAKER_00: I also want athletes to understand that these three types of goals don't necessarily operate independently.
• 4:19
  SPEAKER_00: They can actually work together.
• 4:21
  SPEAKER_00: I like to think about them in this way.
• 4:23
  SPEAKER_00: Your outcome goal is where you want to go.
• 4:26
  SPEAKER_00: Your performance goal identifies the improvements you want to make along the way.
• 4:31
  SPEAKER_00: Your process goals are the specific actions you can take to get there.
• 4:36
  SPEAKER_00: Now let's break this down a little further.
• 4:39
  SPEAKER_00: Occome goals focus on the end result of a competition or achievement, often involving comparison with other athletes.
• 4:48
  SPEAKER_00: For example, your outcome goal might be to win a championship, become a starter, earn all conference honors, or make a college team.
• 4:58
  SPEAKER_00: These are all examples of things you ultimately want to accomplish.
• 5:02
  SPEAKER_00: And there's nothing wrong with having outcome goals.
• 5:06
  SPEAKER_00: In fact, I think they can be incredibly motivating because they give athletes something meaningful to work toward.
• 5:13
  SPEAKER_00: However, one important thing to recognize is that outcome goals aren't always completely within our control.
• 5:21
  SPEAKER_00: You can work extremely hard, prepare yourself, and perform well, but outside factors can still influence on whether you achieve that outcome.
• 5:31
  SPEAKER_00: And that's why we also need performance and process goals.
• 5:35
  SPEAKER_00: Performance goals focus on achieving a specific personal standard or improving an aspect of your individual performance.
• 5:43
  SPEAKER_00: For example, maybe you're a softball player who wants to improve your batting average from 250 to 300.
• 5:50
  SPEAKER_00: Or maybe you're a basketball player who wants to increase your free throw percentage, or a runner who wants to improve their mile time.
• 5:57
  SPEAKER_00: These goals are different from outcome goals because you primarily evaluate your performance against your own standards rather than comparing yourself to other athletes.
• 6:08
  SPEAKER_00: Performance goals can be especially helpful because they let you track progress and recognize improvements over time.
• 6:17
  SPEAKER_00: But even with performance goals, some things are still beyond our control.
• 6:22
  SPEAKER_00: And that brings us to our third type of goal.
• 6:26
  SPEAKER_00: Process goals focus on the specific actions, behaviors, and routines that athletes can control.
• 6:34
  SPEAKER_00: And personally, I think this is one of my most favorite concepts for athletes to understand.
• 6:39
  SPEAKER_00: Let's use softball as an example because naturally that's the sport I always seem to come back to.
• 6:44
  SPEAKER_00: Imagine you're a softball player whose goal is to bat 350 this season.
• 6:50
  SPEAKER_00: That's your performance goal.
• 6:52
  SPEAKER_00: But what are you actually going to do to work toward that number?
• 6:56
  SPEAKER_00: Maybe your process goal involves completing three focused hitting sessions each week, consistently using your pre-pitch routine, or taking a deep breath and committing to your approach before each pitch.
• 7:10
  SPEAKER_00: Those are actions you can control.
• 7:12
  SPEAKER_00: Now here's why I think this matters.
• 7:15
  SPEAKER_00: You can step into the batter's box, have a great approach, make solid contact, and hit an absolute line drive.
• 7:24
  SPEAKER_00: What happens if that line drive goes directly to the shortstop?
• 7:28
  SPEAKER_00: You did everything you were supposed to, but the result wasn't necessarily what you wanted.
• 7:33
  SPEAKER_00: And that's sports.
• 7:34
  SPEAKER_00: We can't control every outcome, no matter how prepared we are.
• 7:39
  SPEAKER_00: But we can control how we prepare, how we approach situations, and how we respond to challenges.
• 7:46
  SPEAKER_00: When athletes consistently focus on executing their process goals, they're putting themselves in better situations to improve their performance and potentially achieve their bigger outcome goals.
• 7:58
  SPEAKER_00: So here's a quick example of how all three connect.
• 8:03
  SPEAKER_00: Let's say your outcome goal is to become an all-conference player.
• 8:07
  SPEAKER_00: Your performance goal might be to improve your batting average to 350.
• 8:12
  SPEAKER_00: Your process goals might include extra hitting sessions, maintaining a consistent pre-pitch routine, and improving your plate discipline.
• 8:22
  SPEAKER_00: See how those goals build on one another?
• 8:26
  SPEAKER_00: You're not just identifying where you want to go, you're identifying the improvements and daily actions that can help you get there.
• 8:33
  SPEAKER_00: Before I move on, I want you guys to think about this question.
• 8:37
  SPEAKER_00: Are you spending more time thinking about the results you want, or are you actually focusing on the daily actions that can help you achieve them?
• 8:44
  SPEAKER_00: I want to share a little about how goal setting played a role in my own athletic career.
• 8:50
  SPEAKER_00: For as long as I can remember, softball was something I was incredibly passionate about.
• 8:55
  SPEAKER_00: Once I realized I wanted to play softball in college, that became one of my biggest goals.
• 9:01
  SPEAKER_00: I vividly remember hitting with my dad and telling him that I wanted to play college softball.
• 9:06
  SPEAKER_00: And from that point forward, I had something I was really excited to work toward.
• 9:11
  SPEAKER_00: But obviously I wasn't going to go from a young softball player to playing in college overnight.
• 9:17
  SPEAKER_00: I needed to take steps along the way.
• 9:19
  SPEAKER_00: And one of my first major goals was to make varsity as a freshman in high school and earning a starting spot.
• 9:26
  SPEAKER_00: Once I accomplished that, I started thinking about what I wanted to achieve next.
• 9:31
  SPEAKER_00: Another goal was to earn all conference honors, which I eventually did during my senior year as a catcher.
• 9:37
  SPEAKER_00: Looking back, I find it interesting that I broke down my larger goal of playing college softball into smaller milestones.
• 9:44
  SPEAKER_00: But what really helped me work toward those goals wasn't just thinking about the accomplishments themselves.
• 9:51
  SPEAKER_00: It was the work I was putting in outside of practices and games.
• 9:55
  SPEAKER_00: Whether that meant getting extra hitting reps, lifting weights, and improving my speed and agility, or in continuing to strengthen my mindset, I was constantly looking for ways to develop as an athlete.
• 10:09
  SPEAKER_00: And I want to make something clear.
• 10:11
  SPEAKER_00: Not every day was easy.
• 10:13
  SPEAKER_00: There were frustrating practices, difficult games, and moments when I wasn't seeing the progress I wanted.
• 10:20
  SPEAKER_00: My development wasn't this perfect straight line of improvement.
• 10:25
  SPEAKER_00: But having goals gave me something to continue working toward.
• 10:30
  SPEAKER_00: Looking back now, especially with what I've been learning about sports psychology, I can see how important those smaller actions were.
• 10:38
  SPEAKER_00: My ultimate goal gave me direction, but the consistent work I put in helped me make progress.
• 10:44
  SPEAKER_00: And I think that's a lesson that applies to every athlete, regardless of what sport you play or what level you're competing at.
• 10:53
  SPEAKER_00: Now that we've talked about outcome, performance, and process goals, I want to introduce another framework that athletes can use to make their goals more effective.
• 11:02
  SPEAKER_00: That's called SMART goals.
• 11:04
  SPEAKER_00: You may have heard SMART goals before, whether that's through school, sports, work, or everyday life.
• 11:11
  SPEAKER_00: But essentially, SMART goals help us take a general goal and turn it into more specific, realistic, and measurable.
• 11:19
  SPEAKER_00: SMART stands for specific, measurable, achievable, relevant, and time bound.
• 11:27
  SPEAKER_00: Now let's break that down with what each of those mean.
• 11:32
  SPEAKER_00: S stands for specific.
• 11:35
  SPEAKER_00: When you set a goal, be clear about exactly what you're trying to accomplish.
• 11:39
  SPEAKER_00: Instead of saying, I want to become a better softball player, you might say, I want to improve my consistency at the plate.
• 11:47
  SPEAKER_00: Now you're identifying a specific area of your performance you want to improve.
• 11:53
  SPEAKER_00: M stands for measurable.
• 11:55
  SPEAKER_00: How will you know whether you're making progress?
• 11:58
  SPEAKER_00: For example, maybe you want to improve your batting average from 250 to 300.
• 12:04
  SPEAKER_00: Now you have something specific to track throughout the season.
• 12:08
  SPEAKER_00: A stands for achievable.
• 12:11
  SPEAKER_00: This is where you make sure your goal is challenging but realistic based on your current abilities and circumstances.
• 12:17
  SPEAKER_00: And don't get me wrong, I'm all for dreaming big and challenging yourself.
• 12:23
  SPEAKER_00: But there's a difference between setting a challenging goal and setting a goal that may be completely unrealistic.
• 12:29
  SPEAKER_00: For example, if you're currently batting 200, setting a goal to bat 800 next season probably isn't the most realistic approach.
• 12:39
  SPEAKER_00: Instead, maybe set a goal to improve to 250.
• 12:44
  SPEAKER_00: It's still challenging, but it's more attainable based on your current performance.
• 12:51
  SPEAKER_00: R stands for relevant.
• 12:53
  SPEAKER_00: This is where I want you to ask yourself, why does this goal matter to me?
• 12:59
  SPEAKER_00: Does it align with what you're trying to accomplish as an athlete?
• 13:02
  SPEAKER_00: Is it something you genuinely care about?
• 13:05
  SPEAKER_00: For example, if your bigger goal is to become a more consistent hitter, improving your play discipline might be a relevant goal because it directly supports your development.
• 13:15
  SPEAKER_00: And finally, T stands for time bound.
• 13:18
  SPEAKER_00: You want to establish a time frame for working toward your goal.
• 13:21
  SPEAKER_00: Instead of saying, I want to improve my hitting someday, you might say, by the end of this upcoming season, I want to improve my batting average from 250 to 300.
• 13:33
  SPEAKER_00: Now you have a goal with a specific time frame and opportunities to evaluate your progress along the way.
• 13:40
  SPEAKER_00: And when we put all five components together, we create a goal with more structure and direction.
• 13:46
  SPEAKER_00: But here's something I really want to emphasize.
• 13:49
  SPEAKER_00: Setting a SMART goal doesn't automatically mean you'll achieve it.
• 13:52
  SPEAKER_00: You'll still have to put in the work, stay consistent, and be willing to make adjustments when necessary.
• 13:59
  SPEAKER_00: That's why I encourage athletes to pair SMART goals with process goals.
• 14:05
  SPEAKER_00: If your performance goal is to improve your batting average, what specific actions are you going to take each week to work toward that improvement?
• 14:15
  SPEAKER_00: Because it's one thing to identify what you want to accomplish, it's another thing to actually develop a plan that supports that goal.
• 14:23
  SPEAKER_00: Now I want to introduce another really interesting goal setting technique called Mandala goal setting.
• 14:30
  SPEAKER_00: And what's really cool about this technique is that one of the biggest names in professional baseball actually used it when he was younger.
• 14:38
  SPEAKER_00: I'm talking about Shohei Otani.
• 14:40
  SPEAKER_00: If you don't know, Otani is known for his incredible ability to pitch and hit at an elite level.
• 14:46
  SPEAKER_00: But what I find particularly interesting about his story isn't just his success on the baseball field.
• 14:53
  SPEAKER_00: It's how intentional he was about his development at such a young age.
• 14:58
  SPEAKER_00: In high school, Otani created Mandala goal setting chart to help him work toward becoming a top professional baseball prospect.
• 15:08
  SPEAKER_00: So how does it work?
• 15:10
  SPEAKER_00: Essentially, you start with a grid of nine boxes.
• 15:14
  SPEAKER_00: In the center, you write your ultimate goal.
• 15:16
  SPEAKER_00: For Otani, that goal was to become a highly sought-out after first-round draft pick.
• 15:23
  SPEAKER_00: Then, in the eight boxes surrounding the center goal, you identify eight major areas that you believe are important to achieving it.
• 15:33
  SPEAKER_00: Otani identified areas like physical development, pitching ability, mental strength, character, and even luck.
• 15:41
  SPEAKER_00: But he didn't stop there.
• 15:43
  SPEAKER_00: He broke each of those eight areas into eight smaller specific actions or habits he could focus on.
• 15:51
  SPEAKER_00: So instead of simply saying, I want to become a professional baseball player, he created a detailed plan that identified different areas of his development.
• 16:03
  SPEAKER_00: And here's what I found especially powerful about this example.
• 16:07
  SPEAKER_00: Not everything on his chart was directly related to baseball performance.
• 16:11
  SPEAKER_00: He also included things related to his character, gratitude, and how he treated others.
• 16:17
  SPEAKER_00: For example, his chart included behavior such as picking up trash and showing gratitude.
• 16:23
  SPEAKER_00: Think about that for a second.
• 16:25
  SPEAKER_00: Here's a young athlete with an enormous dream of becoming a professional baseball player, and he recognizes that his development involves more than what he does on the field.
• 16:35
  SPEAKER_00: It also involves his habits, his mindset, and how he carries himself.
• 16:40
  SPEAKER_00: And I think there's such an important lesson in that.
• 16:43
  SPEAKER_00: You can have the biggest dreams in the world, but what are you actually doing each day to work toward them?
• 16:51
  SPEAKER_00: This is where Mandala goal setting connects with the outcome, performance, and process goals we talked about earlier.
• 16:58
  SPEAKER_00: Your outcome goal might be win a championship, become an all-conference athlete, or earn a starting position.
• 17:05
  SPEAKER_00: But what areas do you need to develop to give yourself the best opportunity to achieve that goal?
• 17:11
  SPEAKER_00: And more importantly, what specific actions can you take to work on those areas?
• 17:16
  SPEAKER_00: That's what Mandala goal setting encourages athletes to think about.
• 17:21
  SPEAKER_00: Now I also want to point out that just because Shohei Otani used this technique doesn't mean filling out a chart automatically leads to success.
• 17:30
  SPEAKER_00: There's obviously so much more that goes into athletic development, but I think his example shows the value of being an intentional, making a plan, and recognizing that working toward a big goal takes consistent effort across multiple areas of your life.
• 17:46
  SPEAKER_00: So here's something I want you guys to think about.
• 17:49
  SPEAKER_00: If you created your own mandala and goal setting chart today, what would you put in the center?
• 17:56
  SPEAKER_00: And what eight areas would you identify as important to your development?
• 18:01
  SPEAKER_00: Setting a goal is one thing.
• 18:03
  SPEAKER_00: By identifying the steps you'll take and consistently following through is where meaningful progress happens.
• 18:10
  SPEAKER_00: Now that we've talked about different goal setting frameworks, I want to spend a little time discussing the differences between short-term and long-term goals.
• 18:20
  SPEAKER_00: I think athletes sometimes struggle with becoming so focused on distinction that they forget the smaller checkpoints along the way.
• 18:28
  SPEAKER_00: And those checkpoints are important.
• 18:31
  SPEAKER_00: They give us chances to evaluate our progress, recognize improvements, and adjust when needed.
• 18:37
  SPEAKER_00: Let's start with long-term goals.
• 18:40
  SPEAKER_00: Long-term goals are bigger objectives that typically take an extended period to achieve.
• 18:46
  SPEAKER_00: For example, you might be a high school athlete whose long-term goal is to play your sport in college.
• 18:53
  SPEAKER_00: Or maybe you're a college athlete whose goal is to win a conference championship.
• 18:57
  SPEAKER_00: Those are goals that generally require significant preparation, commitment, and patience.
• 19:03
  SPEAKER_00: But here's the thing, if you're a freshman in high school who wants to play college sports, that's a goal that might be several years away.
• 19:11
  SPEAKER_00: So what will you do between now and then?
• 19:14
  SPEAKER_00: That's where short-term goals come into play.
• 19:17
  SPEAKER_00: Short-term goals are smaller objectives that you can work toward over a shorter period, such as days, weeks, or months.
• 19:25
  SPEAKER_00: Maybe your short-term goal is to improve your strength over the next eight weeks.
• 19:30
  SPEAKER_00: Maybe it's developing a consistent pre-performance routine.
• 19:34
  SPEAKER_00: Or maybe it's completing three extra skill development sessions each week.
• 19:39
  SPEAKER_00: These smaller goals act as stepping stones toward your bigger ambitions.
• 19:44
  SPEAKER_00: I also like short-term goals because they give athletes chances to recognize progress along the way.
• 19:50
  SPEAKER_00: Because sometimes when you're working towards something that's months or years away, it can feel like you're not getting anywhere.
• 19:57
  SPEAKER_00: But when you have smaller milestones to work toward, you can begin recognizing the improvements you're making.
• 20:03
  SPEAKER_00: And those improvements matter.
• 20:05
  SPEAKER_00: Your long-term goals give you a destination, while your short-term goals help you create a path to get there.
• 20:12
  SPEAKER_00: So far we've talked a lot about the positive aspects of goal setting and how goals can help support athletic development.
• 20:19
  SPEAKER_00: But I also want to discuss something that I think is incredibly important, especially from a mental performance and mental health perspective.
• 20:27
  SPEAKER_00: That's the danger of becoming too focused on outcomes.
• 20:30
  SPEAKER_00: While big goals can be motivating, becoming overly attached to a particular result can create unnecessary pressure.
• 20:39
  SPEAKER_00: Think about how often athletes tell themselves things like, I have to win this game, I have to make the starting lineup, I have to hit 350 this season, or if I don't achieve this goal, I'm going to be so disappointed in myself.
• 20:54
  SPEAKER_00: Now there's nothing wrong with wanting to succeed, but when your entire focus centers on achieving a certain result, you may start putting extra pressure on yourself.
• 21:05
  SPEAKER_00: One challenge with outcome goals is that factors outside of your control often play a role.
• 21:12
  SPEAKER_00: You can't control how your opponent performs.
• 21:15
  SPEAKER_00: You can't control every decision a coach or official makes.
• 21:19
  SPEAKER_00: You can't control the weather, every bounce of the ball, or every situation that unfolds during competition.
• 21:25
  SPEAKER_00: And when you become overly focused on those uncontrollable factors, it can contribute to frustration, overthinking, and performance anxiety.
• 21:35
  SPEAKER_00: I can personally relate to this from my own athletic career.
• 21:39
  SPEAKER_00: There were times when I was focused so much on performing well that I put unnecessary pressure on myself.
• 21:45
  SPEAKER_00: Instead of just playing the game and trusting my preparation, I would sometimes get caught up in worrying about the result, and I think that's something a lot of athletes can relate to.
• 21:54
  SPEAKER_00: When you're constantly thinking about what you need to accomplish, it can become harder to Stay focused on what's happening right in front of you.
• 22:03
  SPEAKER_00: Another important part of this conversation is how athletes connect their accomplishments to their self-worth.
• 22:08
  SPEAKER_00: Sometimes athletes begin to associate their value with their statistics, playing time, wins, losses, or rewards.
• 22:16
  SPEAKER_00: And when that happens, one bad game can start feeling like something much bigger than just disappointing performance.
• 22:23
  SPEAKER_00: Instead of thinking, I had a bad game, an athlete might start thinking I'm a bad athlete.
• 22:30
  SPEAKER_00: And those are two very different things.
• 22:33
  SPEAKER_00: Your performance is something you do, it's not who you are.
• 22:37
  SPEAKER_00: I think this is especially important to emphasize because athletes' mental health deserves just as much attention as physical performance.
• 22:46
  SPEAKER_00: Goals should challenge us, motivate us, and give us direction, but they shouldn't become the sole measure of our worth.
• 22:54
  SPEAKER_00: So what can athletes do instead of becoming consumed by outcomes?
• 22:58
  SPEAKER_00: Bring your attention back to the process.
• 23:01
  SPEAKER_00: Ask yourself, what can I do today that moves me one step closer to my goal?
• 23:06
  SPEAKER_00: Instead of constantly worrying about whether you're going to win the championship, focus on how you're preparing for your next practice.
• 23:15
  SPEAKER_00: Instead of obsessing over your batting average, focus on having a quality approach during your next at bat.
• 23:22
  SPEAKER_00: Instead of worrying about whether you're going to become a starter, focus on showing up, competing, and continuing to improve.
• 23:30
  SPEAKER_00: And I want to make something clear.
• 23:32
  SPEAKER_00: Focusing on the process doesn't mean you stop caring about the outcome.
• 23:36
  SPEAKER_00: It simply means you're directing more of your attention toward the things you can actually influence.
• 23:43
  SPEAKER_00: Because at the end of the day, you can guarantee a result, but you can commit to the actions that give you the best opportunity to achieve it.
• 23:52
  SPEAKER_00: Now that we've talked about different types of goals, SMART goals, and how Shohei Otani used Mandala goal setting, I want to give you a little challenge.
• 24:02
  SPEAKER_00: It's one thing to listen to someone talk about goal setting, but it's another to sit down and apply it to your own life.
• 24:09
  SPEAKER_00: So whether you're listening on your way to practice, at the gym, or just hanging out at home, take a few minutes whenever you get the chance to think about a goal you have for yourself.
• 24:21
  SPEAKER_00: And we're going to break this down into four parts.
• 24:24
  SPEAKER_00: First, identify one outcome goal.
• 24:27
  SPEAKER_00: What's something you ultimately want to accomplish in your sport?
• 24:31
  SPEAKER_00: Maybe it's winning a championship, becoming a starter, earning all conference honors, or making a team you've always dreamed of playing for.
• 24:39
  SPEAKER_00: Whatever it may be, choose something that genuinely matters to you.
• 24:44
  SPEAKER_00: Second, identify one performance goal.
• 24:48
  SPEAKER_00: Now that you know what your bigger goal is, think about one area of your performance that you want to improve.
• 24:55
  SPEAKER_00: Maybe it's increasing your batting average, improving your free throw percentage, or running a faster mile.
• 25:02
  SPEAKER_00: Make it measurable so you can track your progress over time.
• 25:06
  SPEAKER_00: Third, identify three process goals.
• 25:09
  SPEAKER_00: And this is where I really want you to spend some time thinking.
• 25:13
  SPEAKER_00: What are three specific actions that you can consistently control?
• 25:18
  SPEAKER_00: Maybe that's completing three focused hitting sessions each week, practicing visualization for five minutes before games, or developing a consistent pre-performance routine.
• 25:29
  SPEAKER_00: Remember these actions don't have to be extraordinary.
• 25:33
  SPEAKER_00: Sometimes the smaller things practice consistently can make a meaningful difference over time.
• 25:39
  SPEAKER_00: And finally, identify your why.
• 25:42
  SPEAKER_00: Why does this goal matter to you?
• 25:44
  SPEAKER_00: Why are you willing to put in the time, effort, and energy to work toward it?
• 25:49
  SPEAKER_00: Is it because you love your sport?
• 25:51
  SPEAKER_00: Because you want to challenge yourself?
• 25:53
  SPEAKER_00: Because you want to see what you're capable of accomplishing?
• 25:56
  SPEAKER_00: Whatever your reason may be, I want you to really think about it.
• 26:00
  SPEAKER_00: Because there are going to be days when you're tired, frustrated, or things aren't going the way you hoped.
• 26:07
  SPEAKER_00: In those moments, understanding why you're pursuing something can help you reconnect with what matters to you the most.
• 26:14
  SPEAKER_00: Once you've identified your outcome, performance, three process goals, and your why, I encourage you to write them down and put them somewhere you will see regularly.
• 26:26
  SPEAKER_00: Maybe that's in your locker, in a journal, on your bedroom wall, or even as your wallpaper on your phone.
• 26:33
  SPEAKER_00: And if you're listening right now and want to complete this exercise, feel free to pause the episode and take a few minutes to work through it.
• 26:40
  SPEAKER_00: Remember you don't need to have everything figured out today.
• 26:44
  SPEAKER_00: The important thing is that you are intentional about what you want to do and how you'll work toward getting there.
• 26:52
  SPEAKER_00: Another really important part of goal setting is checking in with yourself.
• 26:57
  SPEAKER_00: Because here's the thing: goal setting isn't something you do once and then forget.
• 27:03
  SPEAKER_00: Sometimes athletes set big goals at the beginning of the season, write them down, and then never revisit them.
• 27:09
  SPEAKER_00: But goal setting should be an ongoing process.
• 27:13
  SPEAKER_00: As you develop, learn, and face different challenges, it's important to reflect on your process and adjust as needed.
• 27:20
  SPEAKER_00: So something I want to encourage you guys to try is a weekly goal check-in.
• 27:25
  SPEAKER_00: This doesn't have to take much time.
• 27:27
  SPEAKER_00: Maybe every Sunday night you take five or ten minutes to sit down and reflect on your week.
• 27:32
  SPEAKER_00: Ask yourself five questions.
• 27:34
  SPEAKER_00: Number one, what was my goal this week?
• 27:38
  SPEAKER_00: What were you intentionally working toward?
• 27:40
  SPEAKER_00: Number two, what did I do well?
• 27:43
  SPEAKER_00: This is especially important because as athletes we can get so focused on what we're doing wrong that we forget to recognize what we're doing right.
• 27:52
  SPEAKER_00: Take a moment to acknowledge your process even if it seems small.
• 27:56
  SPEAKER_00: Number three, where did I fall short?
• 27:59
  SPEAKER_00: And I want to emphasize that this isn't about criticizing yourself.
• 28:03
  SPEAKER_00: It's about being honest with yourself and identifying opportunities to improve.
• 28:08
  SPEAKER_00: Because maybe you didn't follow through with one of those process goals, or maybe you struggle to stay focused during practice.
• 28:15
  SPEAKER_00: Instead of beating yourself up, ask yourself what you can do differently moving forward.
• 28:22
  SPEAKER_00: Number four, what did I learn?
• 28:26
  SPEAKER_00: What did this past week teach you about yourself?
• 28:29
  SPEAKER_00: Or maybe you learned you perform better with a consistent routine?
• 28:35
  SPEAKER_00: Or maybe you realize that you need to work on how you respond to mistakes.
• 28:40
  SPEAKER_00: Whatever it is, try to take something valuable from your experiences.
• 28:45
  SPEAKER_00: And finally, number five, what is my focus for next week?
• 28:50
  SPEAKER_00: Based on everything you just reflected on, what's one thing you want to prioritize moving forward?
• 28:57
  SPEAKER_00: Maybe it's continuing something that's working well, or maybe it's making an adjustment to a goal that wasn't realistic for your current schedule.
• 29:07
  SPEAKER_00: And there's another point I want to emphasize.
• 29:11
  SPEAKER_00: Your goals are allowed to change.
• 29:14
  SPEAKER_00: Just because you set a goal at the beginning of the season doesn't mean you're required to stay with that same exact goal for the entire year.
• 29:22
  SPEAKER_00: As athletes, we're constantly learning and developing.
• 29:26
  SPEAKER_00: Sometimes our circumstances change, sometimes our priorities shift, sometimes we realize we need to approach things differently, and that's okay.
• 29:36
  SPEAKER_00: Adjusting a goal doesn't automatically mean you've failed.
• 29:40
  SPEAKER_00: Sometimes it means you're learning how to set goals that better support your development.
• 29:45
  SPEAKER_00: The important thing is that you're staying intentional about your progress.
• 29:51
  SPEAKER_00: As we wrap up today's episode, I want to leave you with a few final thoughts.
• 29:55
  SPEAKER_00: If there's one thing I want you to take away from today's conversation, it's that goal setting is about so much more than simply identifying something you want to accomplish.
• 30:05
  SPEAKER_00: It's about having a plan, being intentional with your actions, remaining consistent, and being willing to learn and adjust along the way.
• 30:14
  SPEAKER_00: I really want to emphasize that you don't have to accomplish your biggest goal tomorrow, next week, or even next month.
• 30:21
  SPEAKER_00: I think sometimes as athletes we become so focused on where we want to be that we forget to appreciate where we are.
• 30:29
  SPEAKER_00: We want results immediately.
• 30:31
  SPEAKER_00: We want to see how our hard work is paying off.
• 30:34
  SPEAKER_00: We want to accomplish everything we've been working toward.
• 30:38
  SPEAKER_00: And while there's nothing wrong with wanting those things, remember that growth and development take time.
• 30:44
  SPEAKER_00: There are going to be good days, bad days, setbacks, and moments when you question whether you're making progress.
• 30:51
  SPEAKER_00: And that's part of the journey.
• 30:54
  SPEAKER_00: But in those moments, remember the importance of focusing on what you can control.
• 30:58
  SPEAKER_00: You can choose how you prepare, you can choose how you respond to mistakes, you can choose to keep learning, growing, and showing up for yourself.
• 31:07
  SPEAKER_00: And while those actions won't guarantee a particular outcome, they can help you continue to move in the direction you want to become.
• 31:15
  SPEAKER_00: Your biggest goals give you direction, but your daily actions get you there.
• 31:21
  SPEAKER_00: So instead of constantly asking yourself, when am I finally going to achieve this goal?
• 31:26
  SPEAKER_00: I want to challenge you to ask yourself something different.
• 31:29
  SPEAKER_00: What's one thing I can control today that will move me closer to the athlete I want to become?
• 31:35
  SPEAKER_00: Because you don't have to make some huge life-changing improvement every single day.
• 31:40
  SPEAKER_00: Sometimes it's taking one small step forward.
• 31:44
  SPEAKER_00: And I also want to leave you with one final reminder.
• 31:47
  SPEAKER_00: Your worth as an athlete, and more importantly as a person, isn't determined by whether you achieve a certain goal.
• 31:53
  SPEAKER_00: You are so much more than your statistics, your playing time, your awards, and your accomplishments.
• 32:00
  SPEAKER_00: Goals are meant to give us directions, challenge us, and help us grow.
• 32:04
  SPEAKER_00: They're not supposed to define who we are.
• 32:07
  SPEAKER_00: So dream big, set meaningful goals, make a plan, and don't forget to appreciate the journey.
• 32:13
  SPEAKER_00: With that being said, thank you guys so much for tuning in to another episode of Cloud9.
• 32:19
  SPEAKER_00: I hope today's episode gave you a better understanding of goal setting and some practical tools that you can start implementing into your own athletic journey.
• 32:29
  SPEAKER_00: As always, remember to take care of yourself mentally and physically.
• 32:34
  SPEAKER_00: Until next time, I'll see you guys on Cloud9.