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It’s exciting to achieve goals, but to do so for the sake of achievement alone may
exclude you from experiencing the joy of the moment, and the deeper essence of fitness and
sports. It’s not that attaining goals has no value. We need goals as beacons to strive
for, and we need beacons that are near (short-term goals) and farther away (long-term goals).
However, the process of arriving at a beacon, passing it, and looking for the next one is
what causes our inner selves to grow.
For example, a talented athlete visited his coach at home to discuss changes in his workout
routine. While there, the athlete picked up a delicate crystal trophy, which slipped from
his hands and shattered into many pieces. The athlete, shaken by his carelessness, expressed
deep regret. The coach, always quick with wisdom, reassured the athlete that the treasure was
not the trophy, but the experience of winning it and the joy and fulfillment of striving each
day.
Likewise, if I have to run to the top of a mountain, I prefer to take the path that meanders
through the wildflowers and other natural gems. I am softly led to the pinnacle with little
effort, and I enjoy the process much more than the arrival.
Once you make this mental shift, you begin to nurture your spirit and discover the real
reasons to work out and play sports. You also cease to measure your self-worth according to
external results, and thus nurture your self-esteem.
A client of mine recently made this shift. Stan is a 62-year-old runner who set a goal of
running a marathon in under three hours. After numerous unsuccessful attempts, a friend asked
why he persisted in what seemed to be a futile, frustrating journey. Stan quickly responded
that the attainment of the goal was not his ultimate objective. The goal was his excuse to
experience a full life of high-level training, getting into great shape, eating healthy foods,
and feeling terrific. The goal simply became the beacon that illuminated his journey toward
fitness and wellness. Stan still has not reached the goal but continues to feel successful
with his “winning“ process.
Goals are important if you want to become more fit or a better athlete. However, you need to
control the goal and refuse to let it control you. These suggestions help you successfully
sustain your efforts while enjoying the process:
- BE REALISTIC Determine what is reasonable given your family and professional time
demand. Don’t sell yourself short. Stretch your vision. If you don’t achieve it,
you will be further along than if you hadn’t.
- BE COURAGEOUS The word courage, taken from the French word coeur, means heart.
When you follow your heart, you take risks, which implies the possibility of failure. Give
yourself the freedom to fail because you’ll never succeed if you don’t. Failure,
setbacks, and mistakes are our teachers, helping us improve. We are the total sum of our
corrected mistakes and failures.
- BE SPECIFIC To measure progress, you must specifically state your objectives.
Write a weekly contract committing you to workouts that carry you toward the goal. Create a
graph, which is a rewarding, quick, visual method that gives you instant feedback.
- BE POSITIVE State your goals by indicating what you want rather than what you
don’t want. For example, say, “I work to stay healthy and vibrant each day,“
not “I do not get sick or injured.“ Or, “I keep up with the group“ rather
than “I won’t be left behind“ on the Saturday run.
- BE PATIENT AND PERSISTENT It often takes more time than you expect to reach your
goals. Calibrate the direction you’re going (“Where your wheels are pointed“)
rather than whether or not you get there on time. Setbacks do happen; they are part of any
journey. Too often we quit just before the oasis appears on the horizon. Major advances are
often right around the corner.
- BE FLEXIBLE Rigidity of the mind causes rigidity of the body. Getting mentally
tight because of a failure to realize goals causes tightness of the body, leading to fatigue,
burnout, and possible injury. Goal setting is an experiment. Be willing to change course and
follow a contingency plan when things don’t go as planned. Flexibility keeps you open
to opportunities as new information emerges.
- BE PASSIONATE Tailor your goals by choosing aspects of fitness and athletics for
which you have a passion. This way, the journey will be fun regardless of whether you attain
the goal. Passion for a goal also helps you get past rough spots. Drive and discipline will
be more abundant when you tailor your objectives to your heart.
Now it’s time to apply meditation, visualization, and affirmation to the process of goal
setting. First, take seven or eight deep breaths. Now, in your relaxed state visualize the
following:
- a fitness or sports goal that excites you
- all that’s required to achieve that goal—what’s involved?
- the joy, fun, and excitement that are part of this journey
- yourself growing and expanding physically, mentally, and emotionally
- the exhilaration of living this lifestyle
- another goal to replace the one that’s completed, and then going for it
- Remind yourself that attaining the goal is not as important as the path
When you have completed this exercise, recite to yourself a few affirmations. An affirmation
is a short statement that makes your intention firm. For example:
- Lean and trim, I run to win
- Silky, smooth, and swift, I work out to get a lift
- Every day, in every way, I excel and play well
- The arrival is nice, but the journey is best
- Goals are beacons that keep me on track
- I love the journey as much as the destination
I’'m often asked whether it’s better to announce goals or keep them secret. I say do
whatever makes you feel comfortable. Some feel anxious and pressured once their goal is publicized, and such stress will likely interfere with their performance. Once announced, your goals may be
subject to the scrutiny of your peers; there will be a barrage of questions. I have made the
mistake of telling many others of my plans to win a national championship 10K. With great
expectations, and even greater pressure, I registered my first DNF (did not finish), dropping out
at mile 4—totally exhausted, tight, and feeling like a beached whale. The thought of running
a race in the future looked dismal at best. I needed five months away from competition. Some
friends suggested that I jump back into it, but my mind would not permit it.
On the other hand, goal announcement can be helpful. If used wisely, it can strengthen your
commitment and motivation, and gives people a chance to rally around you. You must ultimately
decide when it’s good to let the secret out.
When you embrace this new way in sports and exercise, notice how much better you feel about
setting goals. You’re free of anxiety and stress. Take how you feel and begin to apply
this attitude to other situations in life. Remember that goals are part of an inner quest of
fulfillment and excellence in the here and now. The key to goal realization is to choose
challenging destinations that will enable you to create joy during the journey. As Cervantes
said, “The journey is better than the win.” To which I add, the arrival is much
sweeter and more assured when the process is attended
to.
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