Outcome, performance and process goals

An outcome goal aims at the result of the competition and depends on your rivals — finishing first, for example. A performance goal sets a personal standard independent of anyone else — running a particular time, say. A process goal describes the actions and technique the athlete executes here and now. The first two motivate over the long run, but it is process goals that are fully within your control in the moment of competing.

An athlete fixated only on the outcome goal feels fear of losing more sharply, since the result depends on factors beyond their control. Moving focus to process goals during the performance frees up attention and lowers the pressure, which matters especially with perfectionism in sport. Experienced athletes keep the outcome goal as a marker on the horizon, but think about specific actions in the heat of it.

Goal orientation questionnaires and an analysis of your pre-competition mindset show which type of goal you default to. Suitable instruments are in the tests section. It is best to interpret the profile with a specialist.

The key exercise is to write 2-3 process goals under every outcome goal, ones that depend entirely on the athlete. A process card with the points of focus for the start, and switching your thoughts from the scoreboard to the action, both help. The practices are gathered in the exercises section.

These goal types are part of the technique of goal setting and are connected to achievement motivation. Working with them reduces fear of losing and softens perfectionism in sport.