How To: Set S.M.A.R.T. Goals: Part 2
Routine and Behavior over Outcome
Sometimes, rather than focusing on your end goal, it can be more effective to focus on establishing the behaviors and routines that will enable your end goal.
Let’s adapt the example S.M.A.R.T. Goals from Part One:
“Perform an ATG Split Squat without assistance or regression by my birthday” could be “Commit to doing off-the-bike strength training at least 8 days per month.”
“Lose 10lb before Leadville” could be “Commit to monitoring my macros and reducing alcohol consumption to once a week until Leadville.”
“Increase 1min power to 550w by end of the year (current 495w)” could be “Commit to completing all scheduled 1min-focus training, and to make-up any missed sessions.”
“Podium at State Criterium Championships (5th last year)” could be “Commit to competing at least half of my local weeknight crit series and as many weekend crits as possible.”
“Pick a water bottle up off the ground while in the saddle” could be “Commit to doing 20min of skills practice during one of my weekly recovery rides.”
“Top 50 at Unbound (top 75 last year)” could be “Commit to >90% compliance to the training plan for 4 months leading up to Unbound, and target >100 CTL for race day.”
Consider that thing you want to achieve, then reverse-engineer what behaviors and routines will enable you to achieve it. Focus on the behaviors and routines, not on the outcome. Visualize the outcome for motivation, but too much focus on the outcome can lead to rumination on how much work is still yet to be done, or how much time there is still left to do it.
“Will I be ready?” “I hope I don’t choke.” “Maybe this wasn’t realistic.” “I’ll get back on it tomorrow.”
Daunting is the void. Don’t stare at it.
Focus on today.
What can you do today that will move you one step closer to your desired outcome? Make doing that thing your goal, and your long-term trajectory will take care of itself.