Mental fitness⏱ 2 min read
Motivation and Goal-Setting
Goals that keep you motivated: focus on what you do, make them specific, and celebrate progress.
Motivation rises and falls. Good goals keep you going when it dips.
Three kinds of goals
- Process goals: what you do ("serve practice 3× a week").
- Performance goals: your own standard ("15 of 20 low serves on target").
- Outcome goals: results ("win the club tournament").
Outcome goals can inspire you, but process and performance goals are in your control and are what you work on each week.
Make them specific
"Get better at the backhand" is vague. "Backhand clears past the doubles long service line 8 out of 10 times by next month" is clear and measurable.
Track and celebrate
Write goals down (the Goals card on the ShuttleScience dashboard works well), check them weekly, and celebrate progress, not just finishing.
Remember why you play
Fun, friends, fitness, competition: reconnecting with your reasons helps when motivation dips.
Key takeaways
- Use process and performance goals you control.
- Make goals specific and measurable.
- Track weekly and celebrate progress.
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