Setting Goals for UNT Center for Sport Psychology Website can be reached at: http://www.sportpsych.unt.edu SUCCESS: the smartest sYSTEM (continued from front page) for helping you stay motivated and unmotivated. They can help you remain reached my goal? If not, how might I focused. Although many goals have a focused and energized even when faced change how my goal is stated? Performance built-in timeframe, such as a competi- with seemingly insurmountable obsta- • Have I identified all the behaviors I tive season, other goals do not. Without cles. need to implement to actually reach Excellence a timeframe, athletes may procrastinate Target Obstacles to Achieving Your my goal? VOLUME 2, ISSUE 1 CENTER FOR SPORT PSYCHOLOGY NEWSLETTER FALL 1999 and put off their goal until some unde- Goals – even with well-developed • Does my goal challenge me to work termined point in the future. Whenever goals, obstacles may still exist. You can’t beyond my current capabilities? What Trent A. Petrie, Ph.D. possible, make sure that you know by plan for all of them, but you can iden- percentage chance do I have of Setting Goals for Director, Center for Sport when you want to achieve your goal. tify in advance and develop strategies reaching my goal? Psychology Exhibit Your Goals – writing down for overcoming them developed. • Have I identified a clear and specific Editor’s Note Courtney Albinson, M.A. and keeping your goals visible can Whenever possible, plan for the obsta- timeframe for completion of my goal? SUCCESS: the smartest sYSTEM increase motivation and accountability. cles that may interfere with you making • Have I made my goal visible so I am Welcome to the new academic year Goals that are left only in your mind can progress toward your goals. reminded each day of what I want to The most important factor for motiva- motivated and focused on something and to the fall issue of our newsletter! be easily forgotten or changed. When By using the SMARTEST system for accomplish? tion is goal setting. You should always that may be months or even years into Inside, you will find information on setting goals, find a place to exhibit setting goals, you increase your chances • Have I told a supportive person about have a goal.” Francie Larrieu Smith, the future can be difficult. Short-term important topics such as goal setting, your goal so you have a daily reminder of attaining what you want. Whenever my goals? If not, who might I tell? Champion Runner goals, though, help by acting as daily or motivation, and developing a winning of what you want to achieve. you set goals, apply the eight guidelines • What might interfere with my being Most athletes and coaches set goals weekly stepping stones toward the program. This issue is the first of three Seek Support for Your Goals – outlined in the SMARTEST system. able to reach my goals? because they know that goals are vital to long-term goal. They are the markers issues we will be producing this year - staying focused and motivated as you When you do, ask yourself the Information on the SMARTEST system success in competition and improve- against which you can evaluate your by becoming a Center member, you work toward your goals can be difficult following questions to make sure you was drawn from Trent Petrie and Eric ments in performance. By setting and progress toward your long-term goal. can look forward to future issues and lonely at times. So share your goals are setting the SMARTEST goals Denson’s (1999) book entitled: “A working toward goals, athletes and Measurable Goals – goals need to be coming this winter and spring. with friends, family or teammates who possible: student-athlete’s guide to college coaches generally hope to: specific and measurable as opposed to The Center’s inaugural year was are supportive. These individuals can • Do my short-term goals lead me success: Peak performance in class and 1. Increase attention and focus – setting vague and ambiguous. Everyone wants filled with activity as our sport offer support and encouragement and toward my long-term goal? life”. Wadsworth Publishing in goals helps you stay focused on the task to “do well” or “win a lot” but such psychology consultants gave presen- listen when you are feeling down or • Would another person know when I Belmont, CA (ISBN 0-534-54792-3) at hand and avoid becoming distracted goals make it difficult to evaluate tations and consulted with local by other internal or external demands, performance and make needed college teams, high school programs, such as self-doubts or other work. “You improvements. Instead, make your and athletic clubs. The Center’s staff have to expect things of yourself before goals specific and measurable, such as members have also been actively you can do them.” Michael Jordan, “run a 4:30 mile” or “shoot 85% at the involved with some interesting Basketball Superstar free-throw line,” so you can accurately research projects. Most recently, Nonprofit University of North Texas 2. Increase motivation and effort – gauge your progress. Center members traveled to Myrtle Organization Center for Sport Psychology and goals act as markers against which you Achievement Strategies – without Beach, SC (at the Dupont World U.S. POSTAGE Performance Excellence evaluate your progress and determine if achievement strategies, a goal is almost Amateur Handicap Tournament) to PAID your current efforts are satisfactory. worthless. Achievement strategies P.O. Box 311280 Denton, TX 76203 study golfers use of physical and 3. Increase confidence – as you attain a represent the specific behaviors in Denton, TX 76203 Permit No. 455 mental skills in practices and competi- goal, your confidence in your abilities to which you need to engage to actually tions and how these skills related to be successful and to overcome obstacles reach your goal, such as staying after successful performance. Another and adversity increases. As Stan Smith, practice for one hour each day to work research project being conducted Tennis Champion, noted “Experience tells on corner shots or adding one weight concerns the influence of psycholog- you what to do; confidence allows you workout per week to improve your leg ical factors (e.g., stress, social support) to do it.” strength by 20%. As Tom Landry, Football on injuries in college and high school Clearly, there are many benefits to Coaching Legend, has noted “Setting a football players. The results of this setting, working toward, and ultimately goal is not the main thing. It is deciding study will be used to help prevent achieving goals. In fact, the difference how you will go about achieving it and injuries or rehabilitate those athletes between a champion and a runner-up staying with that plan.” who do become injured. may depend on the types of goals that Realistic Goals – goals need to be The Center is sponsoring a booth at were set and worked toward. To challenging, but realistic in chance of the UNT Homecoming pregame activ- improve your chances of setting attain- being attained. Goals that are too diffi- ities on Saturday, October 23 (activi- able, success-producing goals, consider cult or too easy may lead to decreases in ties begin at 4 p.m.). We hope you will using the SMARTEST system: motivation and confidence. Thus, be able to join us and then cheer UNT Short and Long Term Goals - long always set goals within the context of to victory! You will also have the term goals act as the endpoint you want what would be challenging yet realistic opportunity to meet the staff and visit to reach, such as winning the conference for that individual or team. our facilities at our second Open championship – they provide direction Time-Bound Goals – setting a time- House to be held in early December, for your energies. Even so, remaining frame for completing a goal is important 1999. Look for more information (continued on back page) about the Open House in our next Inside This Issue issue. We look forward to meeting with you and working with your • Motivating Your Athletes • Interview With Coach Darrell Dickey sport teams in the near future! Please contact us at http://www.sportpsych.unt.edu or by phone at (940) 369-SPORT if you have questions. • Membership form COACHES CORNER: Keeping Motivation in the Game By Karen D. Cogan, Ph.D. By: Peggy A., UNT HEAD FOOTBALL COACH Richardson, Ph.D. We’ve all seen this one before: Tyler for you and your teams (adapted from Respect individual differences. an interview and Scott B. is an exceptionally talented basketball Anshel, 1990): They may be part of a team, but each with DARRELL DICKEY Martin, Ph.D. player who loves to play. He does well Make it fun! Fun is one of the main athlete has a unique personality char- UNT Head Football Coach, Darrell must believe that they have a chance to mistakes are made, the head coach takes in the first part of the season, and reasons children participate in sports, acteristics and needs. For example, Dickey, enters his second season at the win and believe in what they are doing. responsibility for them. In so doing, everyone thinks he is going to be the and the lack of it is a primary reason not all athletes learn in the same helm of this NCAA Division I program. They must remain committed, particu- players can compete without fear. next Michael Jordan. But then some- children drop out. Even for older manner. Some athletes might like lots His number 1 GOAL is to develop a larly when the game hangs in the Coaches must make a plan for the game, thing changes. As the season pro- athletes who are more committed to of detail in the instructions you give; winning program. But, it must be done balance.” Of course, game goals related but they should also anticipate what gresses, his performance drops off . . . sport, having fun remains a strong others may have difficulty paying the “correct” way. That is, his coaches to passing yards, turnovers, etc. are events or stressors might occur and how he doesn’t seem to care or put much motivator. By putting forth a little attention and need only the bottom and players must practice and perform important, but the UNT football to help players adjust or adapt effec- effort into training and practice. thought in planning daily practice line. At the same time, promote cama- with great character. Dickey hopes to coaching philosophy rests mainly on tively. Everyone agrees that he’s got so sessions, coaches can develop fun (and raderie and appreciation among these instill a sense of pride in the football “talking more about things players have CONCLUDING REMARKS. Coach much potential . . . if only he would motivating!) activities to help athletes different individuals. A sense of “we” team because it represents the university to put in their MINDS as opposed to a Dickey agrees that strength and physical put his heart into it. Tyler, too, knows develop the necessary skills, strength, with accompanying respect for indi- and the community and should do so in set of statistics. Specifically our coaches skills underlie a successful football he has the talent, but he just isn’t and conditioning. For example, rather vidual differences can enhance the a “first-class” manner. Dickey says that develop a plan each week for what is program. Yet, he insists that sport MOTIVATED. than having athletes simply run laps motivational environment by making his basic blueprint for building a needed against a particular opponent psychology skills also are critical for Most everyone in the sport world or sprints to improve endurance, you everyone feel valued. successful program is contingent on that will allow the team to be in a posi- developing a winning team. “CONFI- knows about motivation and believes might have them play tag or run relay- Agree on future directions and three factors. tion to win the game in the fourth DENCE and COMMITMENT (believing it makes a difference in sport perfor- type races instead. You’ll probably get actions. Communicate with athletes 1. STRENGTH IN NUMBERS. quarter.” in what you are doing) and the ABILITY mances (or any other performance for just as much (if not more) out of them about goals and what is needed to “Recruit young men who will stay in the 3. DEALING WITH UNEXPECTED TO DEAL WITH ADVERSITY are essen- that matter). Coaches know motiva- physically and they may be smiling reach those goals. Goals are important program four-to-five years, develop and EVENTS AND STRESSORS. During a tial skills for all athletes in winning tion is important; many give pre-game when you are done. sources of motivation and are even learn the system, gain experience, and single football game or across an entire programs. Although position coaches motivational speeches to get athletes Recognize each athlete. Despite our more useful when coaches and then provide upper-class leadership.” football season, unexpected events will work with athletes, know their strengths up for the game. Many coaches also society’s emphasis on being Number athletes are working toward them Winning teams have talented athletes happen, such as an errant player and weaknesses, talk with them and who have experience. However, mistake that results in a loss of a down prepare them, I, as head coach must know that motivational levels vary 1, there is more to sport than winning together. coaches must effectively communicate or yards. When mistakes or penalties create an environment in which the from athlete to athlete and from -there is effort! Effort is a vital compo- Know when to let an athlete go. with these 105 different individuals. are made, coaches have choices in how team can bond, and I must be ‘believ- competition to practice. So how can nent in every athletic endeavor and Sometimes no matter what you do, To keep a player in a program, coaches they respond. Although some will pull able’ when I tell the team what physical athletes and teams remain motivated needs to be recognized. It is easy to athletes remain unmotivated. Realize have to know what motivates and a player for a mistake and then verbally and mental skills are needed for the through long, challenging seasons and overlook athletes who don’t stand out, that some athletes really do not want scares each player and how far each belittle him, Dickey disagrees with this plans that lead to success each game and then peak at just the right time? score lots of points, or place. Make to be in a sport and are only involved one can be pushed. Even though a approach noting that these coaching ultimately to a winning season. First, let’s consider the different sure those athletes know they are because of external factors. Sometimes football team is made up of individ- behaviors scare the athlete and make Coaches and players must respect the types of motivation, intrinsic and important to the team and that their the best thing you can do is help the uals, each athlete needs to learn how him timid and/or afraid of making opponent, gain a mind-set about having extrinsic. Intrinsic motivation involves contributions are valued. athlete get out of the sport and find to be a member of a cohesive team that future mistakes. When an athlete thinks a realistic chance to win, and develop finding motivation within oneself. Develop skills. Athletes often get more meaningful activities. Talk with can come together and play as a unit. this way, he can be hesitant in skill strategies to overcome adversity.” With intrinsic motivation, an athlete involved in sport because they want to the athlete and understand what he or 2. GAME-BY-GAME PERFOR- execution and fail to respond automati- To learn more from Coach Dickey, trains and competes because he or she develop specific physical skills. she needs and then offer assistance to MANCE PLAN. Dickey’s general cally. At UNT, Dickey follows a listen to his weekly radio show on gets personal satisfaction out of doing Learning new skills and gaining a make any necessary changes. approach to coaching and preparation different philosophy. “We ask players to Monday evenings at 7 p.m. on KNTU so. An athlete wants to practice and sense of movement mastery can help Behavior precedes emotion. In for games is to emphasize two ideas. go out and give 100%, to perform at the (FM 88.1, Denton) or KHYI (FM 95.3, usually completes his or her workouts maintain motivation. Reward the some cases athletes don’t feel moti- “Before the team takes the field, players highest level.” Under these guidelines, if Dallas). without being pushed by a coach. advancement that each athlete makes vated and wait around for some Extrinsic motivation, on the other in improving his or her skills. miraculous event to jump-start them. hand, involves influential factors Develop team friendships. Sport is Unfortunately, miraculous events outside of the athlete to keep him or a social environment, and many seldom occur, and athletes have to her involved. For instance, other athletes choose to get (and stay) take a more active role in developing Join the Winning Team! people such as parents, coaches or involved because of the friendships their motivation. Sometimes athletes Become a Member of the Center for Sport Psychology peers can encourage or even pressure they make and the support they have to “just do it” and start practicing an athlete to perform. Outside rewards receive. Coaches can actively promote anyway. What generally follows is a As a member, you will receive a UNT CSPPE t-shirt and the Center’s newsletters (fall, winter, and spring), which like the current issue, will be filled with interesting such as money, awards, or prizes also team friendships by supporting activi- more positive attitude and a feeling of and informative articles concerning the mental side of sport performance. Finally, you will be invited to any of the center’s functions, such as its open house where can serve as external motivators. ties outside of regularly scheduled motivation. you can meet and interact with the Center’s staff to discuss issues related to your own or your team’s performance. Annual membership fee is $50.00. Initially, strong external factors can workouts and encouraging support Summary: Although athletes are keep athletes involved, but ultimately, within the team. ultimately responsible for finding they need to develop some intrinsic Get to know each athlete. Learn and their own sources of motivation, Name:______Sport:______School/Club/Professional Affiliation: ______motivation or training and/or use your athletes’ names. Take the coaches play an important role in Mailing Address: ______City:______State:_____ Zip: ______competing will become chores. time to talk to each one and really get creating positive motivational envi- As a coach, you can help your to know him or her. Display a genuine ronments. If you can promote respect, Phone: ______Fax: ______E-mail: ______athletes develop intrinsic motivation concern for each athlete as a person. encouragement and friendships, and T-Shirt Size: ___ M ___ L ___ XL Comments:______through the practice and competitive By understanding each individual’s also make learning and training fun, environments you create. Here are needs, you are in a better position to you are well on your way to creating Please complete this membership application form and send it, with your check or money order for $50.00 (payable to UNT Center for Sport Psychology), to: some effective strategies for creating motivate him or her in an effective the necessary environment for your UNT Center for Sport Psychology • P.O. Box 311280 • University of North Texas • Denton, TX 76203 positive motivational environments way. athletes’ happiness and success. If you have any questions, please feel free to call us at: (940) 369-SPORT COACHES CORNER: Keeping Motivation in the Game By Karen D. Cogan, Ph.D. By: Peggy A., UNT HEAD FOOTBALL COACH Richardson, Ph.D. We’ve all seen this one before: Tyler for you and your teams (adapted from Respect individual differences. an interview and Scott B. is an exceptionally talented basketball Anshel, 1990): They may be part of a team, but each with DARRELL DICKEY Martin, Ph.D. player who loves to play. He does well Make it fun! Fun is one of the main athlete has a unique personality char- UNT Head Football Coach, Darrell must believe that they have a chance to mistakes are made, the head coach takes in the first part of the season, and reasons children participate in sports, acteristics and needs. For example, Dickey, enters his second season at the win and believe in what they are doing. responsibility for them. In so doing, everyone thinks he is going to be the and the lack of it is a primary reason not all athletes learn in the same helm of this NCAA Division I program. They must remain committed, particu- players can compete without fear. next Michael Jordan. But then some- children drop out. Even for older manner. Some athletes might like lots His number 1 GOAL is to develop a larly when the game hangs in the Coaches must make a plan for the game, thing changes. As the season pro- athletes who are more committed to of detail in the instructions you give; winning program. But, it must be done balance.” Of course, game goals related but they should also anticipate what gresses, his performance drops off . . . sport, having fun remains a strong others may have difficulty paying the “correct” way. That is, his coaches to passing yards, turnovers, etc. are events or stressors might occur and how he doesn’t seem to care or put much motivator. By putting forth a little attention and need only the bottom and players must practice and perform important, but the UNT football to help players adjust or adapt effec- effort into training and practice. thought in planning daily practice line. At the same time, promote cama- with great character. Dickey hopes to coaching philosophy rests mainly on tively. Everyone agrees that he’s got so sessions, coaches can develop fun (and raderie and appreciation among these instill a sense of pride in the football “talking more about things players have CONCLUDING REMARKS. Coach much potential . . . if only he would motivating!) activities to help athletes different individuals. A sense of “we” team because it represents the university to put in their MINDS as opposed to a Dickey agrees that strength and physical put his heart into it. Tyler, too, knows develop the necessary skills, strength, with accompanying respect for indi- and the community and should do so in set of statistics. Specifically our coaches skills underlie a successful football he has the talent, but he just isn’t and conditioning. For example, rather vidual differences can enhance the a “first-class” manner. Dickey says that develop a plan each week for what is program. Yet, he insists that sport MOTIVATED. than having athletes simply run laps motivational environment by making his basic blueprint for building a needed against a particular opponent psychology skills also are critical for Most everyone in the sport world or sprints to improve endurance, you everyone feel valued. successful program is contingent on that will allow the team to be in a posi- developing a winning team. “CONFI- knows about motivation and believes might have them play tag or run relay- Agree on future directions and three factors. tion to win the game in the fourth DENCE and COMMITMENT (believing it makes a difference in sport perfor- type races instead. You’ll probably get actions. Communicate with athletes 1. STRENGTH IN NUMBERS. quarter.” in what you are doing) and the ABILITY mances (or any other performance for just as much (if not more) out of them about goals and what is needed to “Recruit young men who will stay in the 3. DEALING WITH UNEXPECTED TO DEAL WITH ADVERSITY are essen- that matter). Coaches know motiva- physically and they may be smiling reach those goals. Goals are important program four-to-five years, develop and EVENTS AND STRESSORS. During a tial skills for all athletes in winning tion is important; many give pre-game when you are done. sources of motivation and are even learn the system, gain experience, and single football game or across an entire programs. Although position coaches motivational speeches to get athletes Recognize each athlete. Despite our more useful when coaches and then provide upper-class leadership.” football season, unexpected events will work with athletes, know their strengths up for the game. Many coaches also society’s emphasis on being Number athletes are working toward them Winning teams have talented athletes happen, such as an errant player and weaknesses, talk with them and who have experience. However, mistake that results in a loss of a down prepare them, I, as head coach must know that motivational levels vary 1, there is more to sport than winning together. coaches must effectively communicate or yards. When mistakes or penalties create an environment in which the from athlete to athlete and from -there is effort! Effort is a vital compo- Know when to let an athlete go. with these 105 different individuals. are made, coaches have choices in how team can bond, and I must be ‘believ- competition to practice. So how can nent in every athletic endeavor and Sometimes no matter what you do, To keep a player in a program, coaches they respond. Although some will pull able’ when I tell the team what physical athletes and teams remain motivated needs to be recognized. It is easy to athletes remain unmotivated. Realize have to know what motivates and a player for a mistake and then verbally and mental skills are needed for the through long, challenging seasons and overlook athletes who don’t stand out, that some athletes really do not want scares each player and how far each belittle him, Dickey disagrees with this plans that lead to success each game and then peak at just the right time? score lots of points, or place. Make to be in a sport and are only involved one can be pushed. Even though a approach noting that these coaching ultimately to a winning season. First, let’s consider the different sure those athletes know they are because of external factors. Sometimes football team is made up of individ- behaviors scare the athlete and make Coaches and players must respect the types of motivation, intrinsic and important to the team and that their the best thing you can do is help the uals, each athlete needs to learn how him timid and/or afraid of making opponent, gain a mind-set about having extrinsic. Intrinsic motivation involves contributions are valued. athlete get out of the sport and find to be a member of a cohesive team that future mistakes. When an athlete thinks a realistic chance to win, and develop finding motivation within oneself. Develop skills. Athletes often get more meaningful activities. Talk with can come together and play as a unit. this way, he can be hesitant in skill strategies to overcome adversity.” With intrinsic motivation, an athlete involved in sport because they want to the athlete and understand what he or 2. GAME-BY-GAME PERFOR- execution and fail to respond automati- To learn more from Coach Dickey, trains and competes because he or she develop specific physical skills. she needs and then offer assistance to MANCE PLAN. Dickey’s general cally. At UNT, Dickey follows a listen to his weekly radio show on gets personal satisfaction out of doing Learning new skills and gaining a make any necessary changes. approach to coaching and preparation different philosophy. “We ask players to Monday evenings at 7 p.m. on KNTU so. An athlete wants to practice and sense of movement mastery can help Behavior precedes emotion. In for games is to emphasize two ideas. go out and give 100%, to perform at the (FM 88.1, Denton) or KHYI (FM 95.3, usually completes his or her workouts maintain motivation. Reward the some cases athletes don’t feel moti- “Before the team takes the field, players highest level.” Under these guidelines, if Dallas). without being pushed by a coach. advancement that each athlete makes vated and wait around for some Extrinsic motivation, on the other in improving his or her skills. miraculous event to jump-start them. hand, involves influential factors Develop team friendships. Sport is Unfortunately, miraculous events outside of the athlete to keep him or a social environment, and many seldom occur, and athletes have to her involved. For instance, other athletes choose to get (and stay) take a more active role in developing Join the Winning Team! people such as parents, coaches or involved because of the friendships their motivation. Sometimes athletes Become a Member of the Center for Sport Psychology peers can encourage or even pressure they make and the support they have to “just do it” and start practicing an athlete to perform. Outside rewards receive. Coaches can actively promote anyway. What generally follows is a As a member, you will receive a UNT CSPPE t-shirt and the Center’s newsletters (fall, winter, and spring), which like the current issue, will be filled with interesting such as money, awards, or prizes also team friendships by supporting activi- more positive attitude and a feeling of and informative articles concerning the mental side of sport performance. Finally, you will be invited to any of the center’s functions, such as its open house where can serve as external motivators. ties outside of regularly scheduled motivation. you can meet and interact with the Center’s staff to discuss issues related to your own or your team’s performance. Annual membership fee is $50.00. Initially, strong external factors can workouts and encouraging support Summary: Although athletes are keep athletes involved, but ultimately, within the team. ultimately responsible for finding they need to develop some intrinsic Get to know each athlete. Learn and their own sources of motivation, Name:______Sport:______School/Club/Professional Affiliation: ______motivation or training and/or use your athletes’ names. Take the coaches play an important role in Mailing Address: ______City:______State:_____ Zip: ______competing will become chores. time to talk to each one and really get creating positive motivational envi- As a coach, you can help your to know him or her. Display a genuine ronments. If you can promote respect, Phone: ______Fax: ______E-mail: ______athletes develop intrinsic motivation concern for each athlete as a person. encouragement and friendships, and T-Shirt Size: ___ M ___ L ___ XL Comments:______through the practice and competitive By understanding each individual’s also make learning and training fun, environments you create. Here are needs, you are in a better position to you are well on your way to creating Please complete this membership application form and send it, with your check or money order for $50.00 (payable to UNT Center for Sport Psychology), to: some effective strategies for creating motivate him or her in an effective the necessary environment for your UNT Center for Sport Psychology • P.O. Box 311280 • University of North Texas • Denton, TX 76203 positive motivational environments way. athletes’ happiness and success. If you have any questions, please feel free to call us at: (940) 369-SPORT Setting Goals for UNT Center for Sport Psychology Website can be reached at: http://www.sportpsych.unt.edu SUCCESS: the smartest sYSTEM (continued from front page) for helping you stay motivated and unmotivated. They can help you remain reached my goal? If not, how might I focused. Although many goals have a focused and energized even when faced change how my goal is stated? Performance built-in timeframe, such as a competi- with seemingly insurmountable obsta- • Have I identified all the behaviors I tive season, other goals do not. Without cles. need to implement to actually reach Excellence a timeframe, athletes may procrastinate Target Obstacles to Achieving Your my goal? VOLUME 2, ISSUE 1 CENTER FOR SPORT PSYCHOLOGY NEWSLETTER FALL 1999 and put off their goal until some unde- Goals – even with well-developed • Does my goal challenge me to work termined point in the future. Whenever goals, obstacles may still exist. You can’t beyond my current capabilities? What Trent A. Petrie, Ph.D. possible, make sure that you know by plan for all of them, but you can iden- percentage chance do I have of Setting Goals for Director, Center for Sport when you want to achieve your goal. tify in advance and develop strategies reaching my goal? Psychology Exhibit Your Goals – writing down for overcoming them developed. • Have I identified a clear and specific Editor’s Note Courtney Albinson, M.A. and keeping your goals visible can Whenever possible, plan for the obsta- timeframe for completion of my goal? SUCCESS: the smartest sYSTEM increase motivation and accountability. cles that may interfere with you making • Have I made my goal visible so I am Welcome to the new academic year Goals that are left only in your mind can progress toward your goals. reminded each day of what I want to The most important factor for motiva- motivated and focused on something and to the fall issue of our newsletter! be easily forgotten or changed. When By using the SMARTEST system for accomplish? tion is goal setting. You should always that may be months or even years into Inside, you will find information on setting goals, find a place to exhibit setting goals, you increase your chances • Have I told a supportive person about have a goal.” Francie Larrieu Smith, the future can be difficult. Short-term important topics such as goal setting, your goal so you have a daily reminder of attaining what you want. Whenever my goals? If not, who might I tell? Champion Runner goals, though, help by acting as daily or motivation, and developing a winning of what you want to achieve. you set goals, apply the eight guidelines • What might interfere with my being Most athletes and coaches set goals weekly stepping stones toward the program. This issue is the first of three Seek Support for Your Goals – outlined in the SMARTEST system. able to reach my goals? because they know that goals are vital to long-term goal. They are the markers issues we will be producing this year - staying focused and motivated as you When you do, ask yourself the Information on the SMARTEST system success in competition and improve- against which you can evaluate your by becoming a Center member, you work toward your goals can be difficult following questions to make sure you was drawn from Trent Petrie and Eric ments in performance. By setting and progress toward your long-term goal. can look forward to future issues and lonely at times. So share your goals are setting the SMARTEST goals Denson’s (1999) book entitled: “A working toward goals, athletes and Measurable Goals – goals need to be coming this winter and spring. with friends, family or teammates who possible: student-athlete’s guide to college coaches generally hope to: specific and measurable as opposed to The Center’s inaugural year was are supportive. These individuals can • Do my short-term goals lead me success: Peak performance in class and 1. Increase attention and focus – setting vague and ambiguous. Everyone wants filled with activity as our sport offer support and encouragement and toward my long-term goal? life”. Wadsworth Publishing in goals helps you stay focused on the task to “do well” or “win a lot” but such psychology consultants gave presen- listen when you are feeling down or • Would another person know when I Belmont, CA (ISBN 0-534-54792-3) at hand and avoid becoming distracted goals make it difficult to evaluate tations and consulted with local by other internal or external demands, performance and make needed college teams, high school programs, such as self-doubts or other work. “You improvements. Instead, make your and athletic clubs. The Center’s staff have to expect things of yourself before goals specific and measurable, such as members have also been actively you can do them.” Michael Jordan, “run a 4:30 mile” or “shoot 85% at the involved with some interesting Basketball Superstar free-throw line,” so you can accurately research projects. Most recently, Nonprofit University of North Texas 2. Increase motivation and effort – gauge your progress. Center members traveled to Myrtle Organization Center for Sport Psychology and goals act as markers against which you Achievement Strategies – without Beach, SC (at the Dupont World U.S. POSTAGE Performance Excellence evaluate your progress and determine if achievement strategies, a goal is almost Amateur Handicap Tournament) to PAID your current efforts are satisfactory. worthless. Achievement strategies P.O. Box 311280 Denton, TX 76203 study golfers use of physical and 3. Increase confidence – as you attain a represent the specific behaviors in Denton, TX 76203 Permit No. 455 mental skills in practices and competi- goal, your confidence in your abilities to which you need to engage to actually tions and how these skills related to be successful and to overcome obstacles reach your goal, such as staying after successful performance. Another and adversity increases. As Stan Smith, practice for one hour each day to work research project being conducted Tennis Champion, noted “Experience tells on corner shots or adding one weight concerns the influence of psycholog- you what to do; confidence allows you workout per week to improve your leg ical factors (e.g., stress, social support) to do it.” strength by 20%. As Tom Landry, Football on injuries in college and high school Clearly, there are many benefits to Coaching Legend, has noted “Setting a football players. The results of this setting, working toward, and ultimately goal is not the main thing. It is deciding study will be used to help prevent achieving goals. In fact, the difference how you will go about achieving it and injuries or rehabilitate those athletes between a champion and a runner-up staying with that plan.” who do become injured. may depend on the types of goals that Realistic Goals – goals need to be The Center is sponsoring a booth at were set and worked toward. To challenging, but realistic in chance of the UNT Homecoming pregame activ- improve your chances of setting attain- being attained. Goals that are too diffi- ities on Saturday, October 23 (activi- able, success-producing goals, consider cult or too easy may lead to decreases in ties begin at 4 p.m.). We hope you will using the SMARTEST system: motivation and confidence. Thus, be able to join us and then cheer UNT Short and Long Term Goals - long always set goals within the context of to victory! You will also have the term goals act as the endpoint you want what would be challenging yet realistic opportunity to meet the staff and visit to reach, such as winning the conference for that individual or team. our facilities at our second Open championship – they provide direction Time-Bound Goals – setting a time- House to be held in early December, for your energies. Even so, remaining frame for completing a goal is important 1999. Look for more information (continued on back page) about the Open House in our next Inside This Issue issue. We look forward to meeting with you and working with your • Motivating Your Athletes • Interview With Coach Darrell Dickey sport teams in the near future! Please contact us at http://www.sportpsych.unt.edu or by phone at (940) 369-SPORT if you have questions. • Membership form