Goal setting is one of the many psychological strategies that can help performers achieve peak performances. Not only does the process of setting goals influence success on the stage, it is also linked to positive changes in a variety of psychological states, including motivation and confidence.
The ABCs of Goal Setting
(Frank L. Smool, 2013)
A. Goals should be achievable | They should be challenging, yet reasonable; use 'happy effort' (just outside of your comfort zone) as a barometer. |
B. Goals should be believable | The performer needs to understand exactly how each goal will impact his/her future endeavors. |
C. Performers should be committed. | This means they will act on a daily basis. It requires 'buy-in' so that the performer will work to achieve it every day. Consistency is key. |
Researchers have identified several key principles that enhance the effectiveness of goal-setting procedures. Most importantly, goals should focus on the process of performance rather than the product.
Outcome goals. These goals focus on the product of performance. Good examples of outcome goals are getting into graduate school or performing at Carnegie Hall. Although outcome goals may provide a sense of direction and purpose, they have flaws. If your goal is to have a flawless senior recital and you mix up the words on the first song, you have already failed.
Process goals. These goals focus on the actual acts of performing and learning, and they define what needs to be accomplished for success. For example, instead of a goal to win a competition, it might be more helpful to strive to perform for the adjudicators with authenticity and artistic integrity. Process goals must be something within the performers “zone of control.”
Strategies for Goal Setting
Becoming a master goal setter is a positive step toward peak performance! Remember that setting goals is the first step to achieving them!
Eliminate Your Goals. Psychologists have a concept they refer to as “goal competition.” Goal competition just means that your goals can compete against one another for your time and attention. One of the best ways to make progress is to put less important things on pause and focus on one goal at a time. You may need to reorganize your priorities, but fully committing to a goal is the only way to realize it.
Stack your goals. Research has found that people were two- to three-times more likely to stick to your goals if you make a specific plan for when, where, and how you will work. This means articulating when you will practice, for how long, and what you are planning to accomplish during the rehearsal.
Author James Clear recommends the process of ‘habit stacking’:
"Synaptic pruning occurs with every habit you build. . . [Y]our brain builds a strong network of neurons to support your current behaviors. The more you do something, the stronger and more efficient the connection becomes. . . You can take advantage of these strong connections to build new habits. . . One of the best ways to build a new habit is to identify a current habit you already do each day and then stack a new behavior on top. This is called habit stacking."
The habit stacking formula is:
After/Before [CURRENT HABIT], I will [NEW HABIT].
For example: "After I brush my teeth, I will X X X," or "After I eat dinner, I will X X X." Whatever your goal, hooking it to something you already doo habitually will increase your chances of succeeding. The reason this works so well is that your current habits are already built into your brain. You have patterns and behaviors that have strengthened over the years.
3. Set an upper bound. Most people focus on the minimum threshold when they set goals (to sing a phrase at least three times without mistake, to compose at least three measures, to shoot at least fifty free throws, et.). Adding upper bounds to goals and behaviors pushes you enough to make progress, but not so much that it is unsustainable. This is referred to as the “magical zone of long-term growth.” This is especially important at the beginning. The most important thing is showing up.
4. Stay small. Short-term goals are most effective because they are more flexible and controllable (thus, they can be more easily raised or lowered to keep them challenging, yet realistic), and because they provide more frequent evaluations of success (every sense of accomplishment is motivating. Try the SMART theory of goal setting (these ideas are based on years of academic research from all the way back in the 1980s):
SMART Goals
SPECIFIC. Be clear about what you are aiming for -- your goals should include specifics such as 'who, where, when, why, and what.' |
MEASURABLE. Set goals that you can measure. Your goals should include a quantity of 'how much' or 'how many.' |
ACHIEVABLE. Set goals that you are able to do. Setting a harder goal might lead to a betterr outcome, but only as long as you can achieve it. Goals that are too difficult can be discouraging and could lead to you giving up. |
REALISTIC. Set goals that are practical for you and your circustances. |
TIME-RELATED. Set a timeframe and have an endpoint. Deadlines can motivate your efforts and priortize the task above other distractions. |
Tools for Goalsetting
The most successful time managers have clear targets.
Try using a treasure map. There are many examples for download available on the internet. Basically, a treasure map is a goal represented with pictures or words in a collage-type format. There is no right or wrong way to do it, but it's helpful to notate the steps you will need to take to reach your goals.
Try writing a personal mission statement. Once you have it down on paper, you can review it often to ensure that you are on track.
Tools for Measuring Goals
The human mind loves feedback. One of the most motivating things we can experience is evidence of our progress. This is why measurement is so critical as we seek our goals. By measuring your results, you get insight on whether or not you are making progress.
The paper-clip strategy. Placing a paper-clip in a jar every time you practice (for example) allows you to track whether or not you met your weekly goal. The visual trigger of the paper clip helps to motivate you to perform a habit with more consistency. You can use marbles, pennies, or whatever you have on hand!
Visual cues remind you to start a specific behavior every day.
Visual cues display your progress.
Visual cues have an additive effect on motivation and drive both long- and short-term motivation
2. Measure backward, not forward. Try measuring your progress backward (from the end of the week, for example) - using this strategy helps you to see how far you’ve come and refine your plans for the following week. Measuring backward forces you to to take notice of your recent actions, thus making you aware of what you are actually doing. From there, you can more clearly base your future planning off of your history.
Enjoy setting goals - I'd love to hear about the ones you set and reach!