Setting goals for success
I though I’d write a bit about goal setting. It’s so helpful, whether you’re battling an episode of acute pain and wanting to get back to your normal daily life, or whether you have exercise and activity goals which you’re trying to meet.
I know for me that entering a triathlon as a goal really makes me focus on the training - it’s accountability! And that’s the first step on making me plan how I’m going to get there.
Setting goals is crucial for achieving progress, whether you’re an athlete, returning to exercise, or trying to recover from a painful episode of MSK pain. The practice of setting goals can serve as a roadmap, guiding and focussing your efforts and providing a clear path toward improvement. It helps you stay motivated, and consistent, which are essential components of moving towards where you want to be.
Clarity and Direction
One of the primary benefits of setting goals is that it provides clarity and direction. Without clear goals, your activities can become aimless and unstructured, making it difficult to measure progress or stay motivated. Goals give you a specific target to aim for, which helps you design a structured plan tailored to your needs. For instance, if your goal is to run a 5K in under 30 minutes, you'll know that you need to focus on improving your running speed and endurance. This clarity helps you avoid wasting time on activities that don't contribute to your objectives, ensuring that every workout is purposeful.
Measurable Progress
Setting goals allows you to track your progress in a tangible way. This can be really important when you’re recovering from e.g. back pain. In the early days, when pain levels are high, there is a lot of associated fear. This is a protective mechanism, but does mean that you are not always seeing things objectively. Setting clear goals about what you want to achieve helps you and your brain to realise you are moving in the right direction. When you set specific, measurable goals, you create a benchmark against which you can measure your improvements, which helps allay your fear. For example, if your goal is to get back to being able to walk the dog with no pain, then writing down your starting point e.g. walking 10m before the pain starts and your goal e.g. walking 2 miles without pain really helps you understand how far you’ve come. This measurable progress is not only motivating and reassuring but also helps you adjust your plan as needed. If you're not making the progress you expected, you can reassess your goals and strategies to ensure you're on the right path.
Motivation and Commitment
Goals serve as a powerful motivator. When you have a clear objective in mind, you're more likely to stay committed to your plan or exercise routine, even on days when you're not feeling particularly enthusiastic. The satisfaction of achieving a goal, no matter how small, provides a psychological boost that can keep you going. Moreover, setting short-term and long-term goals creates a sense of purpose and urgency, which can be incredibly motivating. Short-term goals give you something to celebrate frequently, while long-term goals keep you focused on the bigger picture.
Accountability and Consistency
Another significant advantage of goal setting is that it creates accountability. When you set a goal, you create an expectation for yourself that you're committed to meeting. This self-imposed accountability encourages consistency in your exercise routine. It also makes it easier to track your habits and identify any patterns that might be hindering your progress. For instance, if you notice that you're consistently skipping workouts on certain days, you can adjust your schedule or find ways to overcome those barriers.
In summary, setting goals is really an essential part of progressing, whether it’s away from pain or towards an exercise objective. Goals provide direction, help you measure progress, and keep you motivated and accountable. By setting personalised and realistic goals, you can ensure that your efforts are focused and effective, leading to consistent improvement and long-term success. Whether you're aiming to get back to your normal daily activities, lose weight, build muscle, or improve your overall health, setting clear, achievable goals is the first step towards success!
Jensen, M. P., Turner, J. A., & Romano, J. M. (2001). "Changes in beliefs, catastrophising, and coping are associated with improvement in multidisciplinary pain treatment." Journal of Consulting and ClinicalPsychology, 69(4), 655-662.
Nicholas, M. K., Molloy, A. R., Tonkin, L. E., Beeston, L. R. (2006)."Manage Your Pain: Practical and Positive Ways of Adapting to ChronicPain." Pain Management, 11(6), 407-413.