Achieving Excellence: A Framework for High-Performance Goal Setting

By, Tim Bayley – O2X On-Site Specialist

As we look around online, read books and listen to podcasts, it can be overwhelming to know where to start to apply the information in our lives and take action on it. My intent with writing this article is to provide an evidence-based, actionable framework for how to effectively go about the process of goal setting. With that said, we’ll look at where we can fall short on goals and then dive into two evidence-based powerful goal-setting strategies—SMART Goals and Self-Determination Theory (SDT)—and discuss how you can practically apply these methods to take action to move yourself forward in the direction you want to go. Let’s get started!

What Can Go Wrong?

When it comes to achieving goals, many people run into a mix of common roadblocks including unrealistic expectations, lack of persistence, and poor planning. Research suggests that people often set goals that are either too ambitious or too vague, which can lead to frustration and, eventually, giving up when challenges arise (Locke & Latham, 2019). On top of that, self-discipline and consistency play a huge role in success. If someone doesn’t build strong habits of self-regulation, it becomes much harder to stay on track. Over time, distractions pile up, motivation fades, and without a clear plan, even the most determined person can end up stuck in a cycle of procrastination or burnout (Baumeister & Tierney, 2011).

Mindset also plays a big part in whether someone sticks with their goals or gives up. Psychologist Albert Bandura (1997) found that self-efficacy—basically, believing in your own ability to succeed is one of the biggest factors in achieving goals. If people doubt themselves, they’re much more likely to quit the goal when things get tough. External factors matter too. A lack of support from friends, family, or a positive environment can make it even harder to push forward (Duckworth, 2016). Ultimately, success isn’t just about being motivated—it’s about having resilience, making a solid/achievable plan, and knowing how to handle setbacks along the way.

Using the SMART Goals Framework

One of the best ways to approach goal setting is to use the SMART framework. SMART is an acronym for Specific, Measurable, Achievable, Relevant, and Time-bound. It has been found to be a valuable tool to give you your best chance of goal achievement (Dickson et al, 2020). Let’s break down each component and see how you can apply it to your current goals!

• Specific: A goal should be clear and well-defined. Instead of saying, “I want to be in better shape,” say, “I will improve my cardio fitness by running 3 times a week for 20 minutes each time.”

• Measurable: To track your progress, make sure your goal can be measured. Staying with the running example, if your goal is to increase VO2 max, set a specific target like, “I will increase my running volume to be able to run 4 times a week for 1 hour at 8-minute mile pace over the next 3 months following a clearly outlined progressive training plan.”

• Achievable: While it’s important to challenge yourself, make sure the goal is realistic and you meet yourself where you’re at. For example, if you’re currently running 1 mile, don’t set a goal to run a half marathon in three months. Instead, aim for an incremental increase, such as to run 5 miles without stopping in 3 months’ time. Taking the time to address the achievability can be very protective against potential setbacks and increase your confidence to follow through.

• Relevant: Your goal should be meaningful and aligned with your broader personal or professional priorities as well as your values. If improving physical fitness through running is part of your goal to enhance endurance for job performance as a firefighter, then that’s highly relevant.

• Time-bound: Set a clear timeline for when you want to achieve the goal and the check-in points along the way. This helps you stay motivated and creates a sense of urgency. For instance, “I will be ready to accomplish a 5-mile run on June 25th 3 months from now,” provides the clear end point to accomplish the goal. You can then evaluate the outcome and the process and then set new goals to build upon the achievement of this goal.

Applying SMART Goals to Firefighter Life

As a firefighter, you face unique challenges that can sometimes make goal setting feel like a distant task. Tours are long, the work is physically demanding, and the unpredictability of call volume, mandos and family demands can potentially throw your goals off track. However, SMART goals can help you break down bigger ambitions into smaller, manageable steps. Here’s how you might apply SMART goals in a firefighter’s life:

Fitness:

• Goal: “I will increase my endurance by running 5 miles in under 40 minutes by June 25th.”
• Why this works: It’s specific and measurable (5 miles in under 40 minutes), achievable (you have the time to follow a progressive training plan to incrementally build up to achieve this), relevant (endurance is key in firefighting), and time bound (the target date is June 25th).

Skill Development:

• Goal: “I will complete a specific online captains training course by July 15th to improve my readiness for captains testing and acting time in the seat.”
• Why this works: It’s specific (online structured course), measurable (you complete the course, or you don’t), achievable (online courses are flexible to accommodate for family life etc.), relevant (important for your professional development), and time-bound by the completion date of the course (July 15th).

Quality family time:

• Goal: “Over the next 2 months I will spend at least 20 focused minutes with each of my children on my days off, free from any distractions such as work, cell phone etc.”
• Why this works: It’s specific (at least 20 focused minutes each day), measurable (you either accomplish this time together or you don’t), achievable (you can plan this in advance to make sure it is not overambitious), relevant (deepening relationships), and time-bound (every day of your four-day, checking in to evaluate the goal on June 25th for example).

Incorporating Self-Determination Theory (SDT)

While SMART goals are a great framework for structure and clarity, they don’t always address the motivation behind the goal. That’s where I’ve found Self-Determination Theory (SDT) to be very useful. SDT, developed by Deci and Ryan (1985), focuses on the idea that motivation is most powerful when it comes from within—when you’re pursuing goals that align with your core values and intrinsic needs.

In SDT, there are three key psychological needs that should ideally be satisfied for someone to be truly motivated to achieve their goals:

Autonomy: The need to feel in control of one’s actions. When you set your own goals, as opposed to feeling pressured by external expectations, you’re more likely to stay committed.

• Example: Instead of being told, “you need to run more,” choose an exercise routine you enjoy, like swimming, weightlifting, CrossFit etc. The more you genuinely enjoy the activity and feel ownership over doing it, the more motivated you’ll be to stick with it.

Competence: The need to feel like you are improving. You’re more motivated to achieve goals that you believe you can succeed at, especially when you experience small wins along the way and can feel the progress. Personally, as a former track athlete, I used to love starting back running in the fall after a 1-month break at the end of my season. I could see and feel the progress each day as my fitness and strength built back up and this was highly motivating.

• Example: Set smaller, achievable goals that give you a sense of competence, like increasing the number of push-ups you can do each week. Starting out being able to complete 10 push-ups and then seeing the progress to 15, 20, 25 provides a tangible sense of progress and accomplishment which can fuel your motivation.

Relatedness: The need to feel connected to others. Support from colleagues, friends, and family can significantly boost your drive to achieve goals.

• Example: Join a training group with other people or ask a friend to help keep you accountable to your training goals. Having others either on the journey with you or encouraging you makes the process feel more fulfilling and provides great accountability.

By aligning your goals to meet these three basic psychological needs, you increase your chances of success. When you are driven by autonomy, competence, and relatedness, you’re much more likely to stick with your goals, especially when faced with obstacles or setbacks.

Final tips for Sticking to Your Goals

1. Write Them Down: Research shows that writing down your goals increases the likelihood of achieving them. Create a goal board or journal to track progress.
2. Break Goals into Smaller Steps: If your goal seems too big, break it down into smaller, more manageable tasks. This prevents feeling overwhelmed and helps you maintain momentum.
3. Celebrate Successes: Take time to celebrate even small wins along the way. Completing a tough training session or passing a course is worth acknowledging.
4. Stay Flexible: Life, especially for firefighters, can be unpredictable. If you miss a workout or fall behind on a course, don’t get discouraged. Adjust your plan and keep moving forward.
5. Get Support: Involve your team, family, or friends in your goal-setting process. Having people to share your journey with makes it more enjoyable and holds you accountable.

Conclusion: Set your SMART Goal and Go After It!

As a firefighter, the stakes are high in both your personal and professional life. Setting well-defined and meaningful goals can help you take your fitness, skills, and overall well-being to the next level. By using SMART goals and drawing on the principles of Self-Determination Theory, you’ll be able to create goals that not only drive performance but also tap into your intrinsic motivation to see them through.

The key to success is planning, structure, persistence along with togetherness whilst making sure your goals are something you truly care about. I hope this provides some practical thoughts for you to set meaningful goals and move yourself in the direction you want to go!

References:

1. Anderson, C., & Locke, E. A. (2020). A new look at goal-setting theory: A review of SMART goals and how they work. In P. D Norman & P. S. Clark (Eds.), Handbook of contemporary work psychology (pp. 183-199). Routledge Press.
2. Bandura, A. (1997). Self-efficacy: The exercise of control. W. H. Freeman.
3. Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin.
4. Duckworth, A. L. (2016). Grit: The power of passion and perseverance. Scribner.
5. Locke, E. A., & Latham, G. P. (2019). A theory of goal setting & task performance. Routledge.
6. Norcross, J. C. (2012). New Year’s resolutions and the role of self-control in personal change. In C. R. Snyder, & S. L. Lopez (Eds.), Handbook of positive psychology (pp. 142-153). Oxford University Press.
7. Ryan, R. M., & Deci, E. L. (2020). Self-determination theory: Basic psychological needs in motivation, development, and wellness. Guilford Press.

About O2X On-Site Specialist Tim Bayley:

Tim Bayley is an O2X On-Site Human Performance Specialist specializing in Mental Performance with Berkeley Public Safety. In his role, Tim helps public safety professionals develop the mental tools needed to achieve high performance, navigate challenges, and excel both on and off the job. His work emphasizes building strong relationships and empowering individuals and teams to pursue their goals while appreciating the value of their daily experiences.

Tim brings a wealth of experience as a high-level athlete and mental performance expert. A former British Champion in the 800 meters, he competed globally for Great Britain and achieved several sub-four-minute miles during his post-collegiate career. He was recruited to the U.S. on a track and field scholarship to Iona University, where he became a two-time All-American, NCAA runner-up, and an inductee into the Iona Hall of Fame. His professional experience includes private consultancy work with clients worldwide, leveraging his expertise in sport and performance psychology.

Tim holds a doctorate in Sport and Performance Psychology from the University of Western States and is a certified mental performance consultant through the Association of Applied Sport Psychology.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.