How to stay on track with your goals

Start with honest reflection

Now that the summer break has come to an end and many of you are already back, it’s the perfect time to pause, reflect, and set meaningful goals for the season ahead.

Before looking ahead, take a moment to look back. Think beyond medals, PBs or outcomes. Let’s focus on your mindset, skills and habits.

What are your strengths?

Think of three qualities or skills you consistently demonstrated last season. These could be physical (e.g. endurance), technical (e.g. technique) or psychological (e.g. mental resilience).

What areas need improving?

Now, identify three areas for improvement. Again, focus on aspects you control, not results. These may also be physical, technical or mental.

What are process goals?

Process goals are specific, short-term actions you can control – things you do daily or weekly. Unlike outcome goals (such as winning a competition), process goals focus on how you get there.

Example:

• Outcome goal: Be more consistent in training
• Process goal: Arrive 15 minutes early to prepare properly and practice positive self-talk during sets.

Why focus on process goals?

•  They put you in control – you’re not waiting for results; you’re actively working toward them.
•  They keep you motivated – small wins fuel your momentum.
•  They build confidence – achieving mini-goals shows you’re capable of bigger things.

What should your goals be about?

• Technical: “Work on breathing every three strokes during freestyle sets 3x a week.” “Work on my eggbeater for 10 minutes each session.” “Work on my hurdle step for five minutes each session.” Or “practice my head movement to the music to ensure its in time for five minutes before each session.”
• Physical: “Add single-leg squats to my gym session every Tuesday.”
• Psychological: “Repeat a personal self-talk mantra before every hard training set.”

How to stay track

• Write them down – in your notes app on your phone or in a journal or download the template here.
• Keep them visible – bedroom wall, locker, training bag, even your phone wallpaper!
• Review and adjust – if a goal becomes easy, raise the bar or replace it. Goals should challenge and motivate you.