1. EMJOS Goal Setting EMJOS Tour – Sweden 2010

2. EMJOS Why Set Goals? To see yourself improving To measure your success better than in terms of “winning/losing” To help focus on succeeding

3. EMJOS SMART Goals Specific Measurable Achievable Realistic Time-framed Make it EXCITING!

4. EMJOS Specific Goals shouldn’t be vague, you should know when you have achieved it. “I will do well at the JK next year” - No

5. EMJOS Measurable Put some numbers on your target, not just words “I will do well at the JK next year” - No “I will come within 10% of the winner’s time on all three days of the JK next year” - Yes

6. EMJOS Achievable Realistic Achievable – something that your body is physically capable of Realistic – something that can actually happen and that you will have the motivation to reach “I will be selected for WOC as an M/W16” – No “I will be selected for WOC within my first three years as an M/W21” - Maybe “I will gain a top 30 British ranking position within my first three years as an M/W21” - Yes

7. EMJOS Time-Framed If your goal has no time limit, you will have no motivation from the urgency to push for it “I will get a gold badge time in a National Event” – No “I will get a gold badge time in a National Event by 31 st December 2010 - Yes

8. EMJOS Levels of Goal Setting Dream Goal – long term Dream Goal Season Goal 1ab 2c Performance Goals – to monitor your progress, should be SMART Process Goals – can change daily/weekly Season Goals – Big goals for the year

9. EMJOS Go for it!