It’s all about the process!

The speed read: which type of goals drive us the most

Goal setting is a widely researched area in sports psychology. This blog is mostly based on a systematic review which provides significant insights into its impact on both performance and psychological outcomes in athletes. [1] The findings suggest that process goals, which focus on specific actions or behaviours during performance, have the greatest positive effect on both performance and self-efficacy compared to other types of goals. Performance and outcome goals, while beneficial, show comparatively smaller effects. Moderators such as the type of goal, participant experience level, and theoretical frameworks guiding the interventions play a significant role in determining the effectiveness of goal setting.

The power of process goals: a deep dive into goal setting in sport

Goal setting has long been a cornerstone of sport psychology, a tool used by athletes and coaches to push boundaries, sharpen focus, and ultimately enhance performance. But not all goals are created equal. According to the findings of a systematic review and meta-analysis published in The International Review of Sport and Exercise Psychology in 2022, the type of goal athletes set can dramatically influence their success, with process goals standing out as the most effective.

Process goals, which emphasise the specific steps or behaviours an athlete needs to execute during their performance, have been shown to yield the most substantial performance improvements. Compared to other types of goals, such as performance goals (which focus on achieving a particular result) and outcome goals (which focus on beating an opponent or achieving a ranking), process goals provide athletes with a clear, controllable focus. The meta-analysis revealed that process goals not only led to large performance gains (effect size d = 1.36) but also had a strong positive impact on athletes’ self-efficacy (effect size d = 1.11).

The Psychological Effects of Goal Setting

While the performance benefits of goal setting are well-documented, this review adds a layer of complexity by exploring the psychological and psychophysiological outcomes associated with different types of goals. The review uncovered a range of psychological benefits linked to goal setting, particularly for self-referenced goals like process goals. For instance, athletes who set process goals experienced reductions in anxiety and improvements in self-confidence, motivation, and engagement. These findings make sense: focusing on a process goal allows athletes to direct their attention toward aspects of their performance they can control, which can help reduce performance-related anxiety and build confidence over time.

However, the evidence was less consistent regarding other psychological effects, such as enjoyment, satisfaction, and overall mood. This inconsistency may be attributed to the limited number of studies on psychological outcomes in the context of sports goal setting. The meta-analysis calls for more research to better understand how different types of goals influence not just performance but also the psychological well-being of athletes.

Performance Goals and Outcome Goals: Moderate But Beneficial

In addition to process goals, performance and outcome goals also offer benefits, though to a lesser extent. Performance goals, which focus on achieving specific results (such as running a certain time or lifting a particular weight), have been shown to have a moderate positive effect on performance (effect size d = 0.44). These goals are effective in providing athletes with a concrete target to aim for, though they don’t carry the same depth of psychological benefits as process goals. In fact, performance goals can sometimes increase anxiety, particularly if an athlete becomes overly fixated on achieving the outcome rather than focusing on the steps needed to get there.

Outcome goals, which are centred around defeating opponents or achieving a particular ranking, were found to have the smallest impact on performance (effect size d = 0.09). This is likely due to the fact that outcome goals often involve factors outside the athlete’s direct control, such as the performance of competitors or external conditions. As a result, outcome goals are generally less effective at enhancing performance and can even increase stress or anxiety when an athlete perceives these factors as insurmountable.

Moderators of Goal Setting Effectiveness

The effectiveness of goal setting isn’t uniform across the board. Several key moderators can influence how impactful goals are for athletes. One important moderator is the theoretical framework that underpins the goal-setting intervention. The review found that studies guided by self-regulation theory produced the greatest performance improvements (effect size d = 1.53). Self-regulation theory emphasises the athlete’s ability to set goals, monitor progress, and adjust behaviours to stay on track, which appears to have a profound effect on performance.

Another critical moderator is the athlete’s level of experience. Novice athletes tend to benefit more from goal setting than experienced athletes, possibly because they have more room for improvement and may need clearer direction to focus their efforts. The age of the athlete also plays a role, with younger athletes showing greater performance improvements from goal setting than adults. This may be due to younger athletes being more open to adopting new strategies and less set in their ways than older, more experienced competitors.

Finally, the review highlights the importance of feedback. Athletes who received feedback on their progress toward their goals saw significantly greater improvements in performance compared to those who did not receive feedback. This suggests that goal setting is most effective when combined with regular feedback, allowing athletes to adjust their efforts and stay on track toward their objectives.

A Path Forward for Research and Practice

The meta-analysis offers a robust foundation for understanding the effects of goal setting in sport, but it also exposes gaps that warrant further exploration. While the performance benefits of goal setting are clear, the psychological and psychophysiological outcomes are less well understood. Future research should aim to clarify how different types of goals impact athletes’ emotional and mental well-being, as well as how these effects vary across different sports, experience levels, and competitive environments.

For practitioners, the key takeaway is the importance of choosing the right type of goal based on the individual athlete’s needs and circumstances. Process goals, in particular, seem to offer the most comprehensive benefits, enhancing both performance and psychological resilience. By combining well-structured goals with consistent feedback, athletes can not only improve their performance but also build the mental fortitude needed to succeed at the highest levels of competition.

This blog integrates key findings from the systematic review to provide a comprehensive understanding of how different types of goals influence athletic performance and psychological outcomes, while also pointing out areas for future research and practical application.

Source:

[1] Török, A., Szabo, A. and Mouton, A. The Performance and Psychological Effects of Goal Setting in Sport: A Systematic Review and Meta-Analysis. International Journal of Sport and Exercise Psychology, 2022. Available at: https://www.tandfonline.com/doi/pdf/10.1080/1750984X.2022.2116723?download=true