Goal Setting for Serious Athletes: SMART vs. HARD Goals
The Ultimate Guide to Winning the Mental Game in Sports Part 2:
What kind of goals should you be setting and how do you set them? Last week we talked about different types of goals, Goal Setting for Serious Athletes: Winning the Mental Game Goal Setting. The 3 types of goals most used by top performing athletes are:
Process Goals: Focus on daily habits and skills—like nailing your footwork, improving speed, or sticking to a recovery routine. These focus on the day-to-day habits and specific techniques needed to perform well.
Performance Goals: These outline what you want to achieve during competition—for example, executing a perfect serve or reducing turnovers in a game. These are benchmarks you set for yourself in competition—independent of outcomes.
Outcome Goals: These are the results you dream about—the championships, medals, or personal records. These focus on the end result—what you ultimately want to achieve.
All 3 of these distinct types of goals are used by elite athletes to direct their attention, focus, energy, and their training. Goals keep you motivated when the going gets tough and they make sure that every training session serves a larger purpose. To improve the effectiveness and value of this blog, check out last weeks blog on goal setting where we dive deeper into the 3 types of goal setting above.
In this blog, Part 2, we’ll dive into the two most effective goal-setting frameworks: SMART goals and HARD goals. These are the tools that can transform your mental game and help you push yourself to reach levels of performance you never thought possible. These two essential goal setting frameworks will help you structure your goals, enhance your mental performance, and unlock your potential. We’ll also provide practical tools and a step-by-step worksheet to help you set goals that drive results.
SMART vs. HARD Goals: What’s the Difference?
While many athletes use SMART goals—specific, measurable, achievable, relevant, and time-bound—fewer know about HARD goals—heartfelt, animated, required, and difficult, which take things to the next level by tapping into your emotions and intrinsic motivation. Both types of goals are essential, but they serve different purposes.
Both SMART and HARD goals are critical in mental performance. SMART goals ensure you’re focused on the right things every day, while HARD goals get you thinking about your big-picture dreams—the kind of goals that fuel your passion and keep you going when the going gets tough.
HARD Goals
Big, emotional goals that push your limits
Designed to challenge and inspire you deeply
Example: Win MVP of your team this season
Keeps you motivated through tough times
SMART Goals
Specific, actionable, and achievable daily goals
Focus on progress and incremental improvement
Example: Increase free throw percentage by 5%
Helps with consistency and daily practice
SMART vs. HARD Goals: A Detailed Comparison
The difference between SMART and HARD goals lies in their focus. SMART goals keep you grounded by focusing on what you can achieve in the short term, while HARD goals push you beyond your comfort zone and tap into your passions and dreams.
HARD Goals
Heartfelt: Connects deeply with your passions. The why underneath it all.
Animated: Visualize what success will look like. Go beyond the initial celebration.
Required: Essential for success—must be done. What’s makes it important.
Difficult: Pushes your skills to the limit. Challenging yourself keeps you engaged and prevents boredom.
Big-picture focused: Inspires perseverance through obstacles.
SMART Goals
Specific: Clear and precise (e.g., increase batting average by 5%).
Measurable: Quantify progress (e.g., track shooting accuracy).
Achievable: Realistic, within your current abilities.
Relevant: Aligns with your bigger life or sports goals.
Time-bound: Has a clear deadline (e.g., 8 weeks).
How to Use Both:
SMART goals are practical—they focus your energy on incremental improvements. HARD goals, on the other hand, give you the emotional drive to stay motivated. To maximize performance, athletes need both:
SMART goals keep you consistent in daily efforts.
HARD goals remind you of your bigger “why” and ignite your passion.
How to Set SMART Goals: Focus on Daily Wins
SMART goals give structure to your training by helping you define what’s important and measure your progress. Here’s how you can set one:
Specific: What exactly do I want to achieve?
For example, “Increase my vertical jump by 4 inches.”
Example: "Increase my sprint speed by 0.2 seconds in the 100m dash."
Measurable: How will I track progress?
Example: “Measure progress every two weeks.”
Example: "I’ll time myself every week."
Achievable: Is this goal within my control? Is this within my abilities? What steps will I take?
Example: “I’ll train my lower body strength 3 times a week.”
Example: "I’ll train with a sprint coach 3 days a week."
Relevant: Does this goal align with my long-term ambitions? Does this align with my bigger dreams?
Example: “Increasing my vertical jump will improve my dunking ability.”
Example: "Yes, because improving my sprint speed will help me qualify for nationals."
Time-bound: What is the deadline for this goal? When will I reach this goal?
Example: “I will reach my goal within 8 weeks.”
Example: "I’ll achieve this goal in 6 weeks."
SMART goals are practical and keep you on track with incremental progress. Each win builds momentum, giving you the confidence and motivation to move forward.
How to Set HARD Goals: Dream Big and Go Beyond Limits
HARD goals challenge you to think beyond what feels comfortable. They are designed to inspire and push you, making it impossible to stay stuck in your comfort zone.
Heartfelt: Why does this goal matter to me? The more personal and emotional the goal, the stronger the motivation. Why do I want this? List at least 3 reasons.
Example: “Winning the state championship will prove that all my hard work has been worth it.”
Example: "Winning this tournament will prove that I can compete at the national level."
Animated: What will success look and feel like? Visualize what success looks like. Use all 5 senses and expand beyond the initial success of goal achievement. See, feel, and hear what it will be like to achieve your goal.
Example: “Imagine the feel of the ball leaving your fingertips and the roar of the crowd as you make the game-winning shot.”
Example: "Hearing the crowd cheer as I cross the finish line first."
Beyond: Envision who you will inspire. Think about the way you would talk about it to other people about it—the work you put in the choices you made and the dedication it took.
Required: What must I achieve in the next 30 days to stay on track? What milestones must I hit in the next 30, 60, and 90 days?
Example: “Increase shooting accuracy by 10% over the next month.”
Example: "Increase strength in my legs over the next 60 days."
Difficult: What 3-5 skills do I need to develop? Make sure these skills are essential to achieving your goal.
Example: “Master off-ball movement, improve footwork, and build mental toughness.”
Example: "Improving explosive power, mastering breathing techniques, and refining start mechanics."
The Mental Game Plan: What Comes After Goal Setting
Setting goals is only the beginning. To reach those goals, you need a mental game plan. Just like strength training requires consistent effort, building mental toughness takes practice. Here are some skills you’ll want to develop:
Visualization: See yourself succeeding before it happens.
Breath-Work: Control your breathing to stay calm under pressure.
Self-Talk: Use personal power phrases to build confidence.
Energy Management: Learn to control intensity—bring it up or down as the situation requires.
Progress Checkpoints: Set up regular check-ins to monitor progress and adjust goals if needed.
These strategies will keep you mentally sharp and prepared for whatever challenges arise. Your plan will guide your actions and help you stay focused through challenges. Think of it as your mental blueprint for success.
Real-World Example: Serena Williams’ Goal-Setting Strategy
Serena Williams is known for her laser focus and relentless mental preparation. She sets both short-term SMART goals—like refining her serve mechanics—and long-term HARD goals, such as becoming the greatest of all time. This balance keeps her grounded while fueling her passion to compete at the highest level.
Real-World Example: Kobe Bryant’s Goal-Setting Approach
Kobe Bryant was known for setting both SMART and HARD goals. He’d break down his long-term vision of winning championships into small, daily goals, like improving his free-throw percentage or spending an extra 30 minutes on footwork drills. At the same time, Kobe held HARD goals that fueled his passion—becoming one of the greatest players of all time. His ability to balance daily discipline with big dreams is what made him legendary.
Adjust and Adapt: Flexibility in Goal Setting
Remember, goals aren’t carved in stone—they need to be flexible and adaptable. Injuries, life events, or unforeseen challenges can derail your plans. Set up checkpoints to monitor progress and adjust your goals as needed. The ability to pivot without giving up is what separates elite athletes from the rest.
Final Thoughts: The Power of SMART and HARD Goals.
Align Your Goals with Your Dreams
SMART goals and HARD goals work together to help you stay consistent, challenge your limits, and keep you motivated. SMART goals guide your daily efforts, while HARD goals push you toward big, ambitious dreams. With both types of goals, you’ll develop the edge you need to excel in competition and life.
Setting goals isn’t just about winning—it’s about becoming the best version of yourself. With the right goals and mental strategies, you’ll build mental toughness, resilience, and confidence that will serve you on and off the field. Now’s the time to dream big, set clear targets, and put in the daily work to make it happen.
Ready to Build Your Mental Game? Book a Session Today
Your mental game is just as important as your physical skills. If you’re serious about reaching new heights in your sport, let’s work together to build the mindset and strategies you need to succeed. Your mental game is the key to unlocking your full potential. You’re ready to set meaningful goals, develop mental toughness, and elevate your performance. Book a session with me today and let’s work together to build the mindset and strategies you need to succeed and the skills it takes for you to go beyond your limits and get closer to your dreams. Together, we’ll build a customized plan that aligns with your goals and takes you to new heights in your sport.