3 ways to make goals (actually) work for you

You’ve probably set a goal and felt that surge of motivation, thinking “This is my time!” But fast forward a few weeks… and it’s collecting dust in the back of your mind, or maybe you forgot about it all together.

Why does this happen? 👉 Because just having a goal isn’t enough.

Often times we see things we want to achieve, but then don't make a plan. Or we set a goal that isn't realistic at that time. Then, we get DISCOURAGED when we feel like we haven't made progress! It's a recipe for disaster and never wanting to set goals again.

I'm here to tell you that you can ACTUALLY make goals work for you!

Here are 3 science-backed tips to make your goals actually work for you👇

#1 Focus on Mastery, Not Just Outcome

We all want to win. But when your only goal is to "win", you're focusing on something you can NOT fully control.

🌱 According to Nicholls’ Achievement Goal Theory, task-oriented goals (a.k.a. mastery goals) are linked to greater resilience, enjoyment, and long-term motivation. Ego-oriented goals (like “I want to win”) increase anxiety and fear of failure.

Mastery = process-based goals:"I am going to serve and volley at least one point each game."

Ego = outcome-only goals: "I want to win every point at the net."

Shift your focus to how you compete, not just the result.

Game Plan > Outcome

A tip for tennis players:

As a tennis coach, I really encourage my players to come to the net, even when it feels uncomfortable. We tend to remember every point we lose at the net, but forget about the ones we win! That mental bias is very common. More on that in a future post!

Research also shows that athletes who focus on effort, improvement, and personal execution (meaning, those who are MASTERY-oriented), are more likely to stay confidence and BOUNCE BACK from setback (Weinberg & Gould, 2023).

I want to be clear. I am NOT saying you should never set an outcome goal. Long-term outcome goals are important! But, to reach that bigger goal, we need to set smaller mastery goals. Another example 👇

Let’s say you’re a junior athlete with dreams of playing college tennis. If you're working on a new skill (like adding a serve-and-volley to your game), and fully commit to it, there’s a good chance you'll feel a little worse before you feel better. That’s part of growth. But see how your mastery goal (practicing serve-and-volley consistently) is actually fueling your long-term outcome goal (competing at the college level)? Trust the process, it’s working.

#2 Break Big Goals Into Bite-Size Wins

It’s great to have big goals, like getting a D1 scholarship or having a rock solid mental game. But without smaller, actionable steps, those big goals often stay dreams.

🌱 Locke & Latham's Goal Setting Theory states that short-term goals help boost effort, persistence, and clarity. SO, when athlete's set mini-goals that offer immediate feedback, they feel successful more often (check my posts about CONFIDENCE!). Mini wins help you build confidence through repetition, like strength training for your mindset.

For example:

Big Goal: • A rock solid mental game

Mini Wins:

• Practice deep breathing 5 minutes daily

• Journal 1x per week

• Find a mental performance coach (👋)

#3 Make It Visible, Make It Real

Here’s the deal: if your goal only lives in your head… it's easy to ignore.

But when you see it, say it, and share it... it becomes part of your world.

🌱 Research in cognitive-behavioral psychology shows that visual cues light up the brain’s attention and action centers. In other words, when you see your goal (on a sticky note, your lock screen, etc.), your brain says, "Let's go!"

This kind of visual reinforcement is especially useful under pressure. Whether you're in the middle of a match or navigating a tough week, those visible reminders help you refocus and follow through, even when motivation dip (Weinberg & Gould, 2023).

Try this:

• Write your goal on a sticky note and place it around your room

• Put your goal on your phone lock screen

• Say it out loud before every practice or every morning

• Tell a teammate/friend to check in with you

Great Goals Aren’t Just Set… They’re Trained.

Mental performance coaching helps you:

✔ Set clear, actionable goals

✔ Stick to routines

✔ Stay motivated when it gets tough

Ready to make your goals actually work?

Let's work together! 🧠💪

References

Williams, J. M., & Krane, V. (2021). Applied sport psychology: Personal growth to peak performance (8th ed.). McGraw-Hill Education.

Weinberg, R. S., & Gould, D. (2023). Foundations of sport and exercise psychology (8th ed.). Human Kinetics.