S.C.R.A.M. Goal Setting

Goals drive us to become better, and knowing how to set them can make a huge difference. Our Sport Performance Psychologist Dr. Chris Carr uses the acronym S.C.R.A.M. to help with proper goal setting.

Specific

Setting specific goals is the first step. For example: if you went to the gym, a very specific goal would be to do three sets of 8-10 repetitions at 90% of your max weight. That is much different than saying “I’m just going to go lift some weights today.” Start with specific goals and it will be easier to maintain your focus throughout.

Challenging

A challenging goal pushes you. It’s not something easy like, “I just want to get through practice”, but it’s also not something so challenging that reaching it doesn’t seem realistic, even at your best. Challenging goals should push you just past what you’re comfortable with, but don’t push you so far that you’ll be frustrated if you don’t accomplish them.

Realistic

Being realistic with your goals simply means you understand your best. You are aware of what you’re capable of and set goals based on that standard. No one person or athlete is the same, so understanding your best is essential to goal setting.

Adjustable

There are unforeseen road blocks that can pop up while in pursuit of our goals. Sometimes the gym is shut down, you get a minor injury or something else requires your attention. Make sure you can adjust your goals and have plans in place in case your ideal conditions change.

Measurable

Lastly, goals should be measurable. At the end of a workout or competition you should be able to know if you did or didn’t achieve your goal. If you didn’t, don’t consider it a failure. Simply re-adjust for next time based on what you learned.

 

 

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