If you talk to any sport psychologist, coach, or professional trainer, all would agree that proper goal setting is extremely important. There are innumerable studies that all point to goals enhancing performance. So you may ask, "what is proper goal setting?" Well, I'm glad you did. Let's explore.........
First understand different types of goals:
- subjective goals (have fun)
- general objective goals (loose weight)
- specific objective goals (decrease errors in game)
- outcome goals (beat other team)
- performance goals (increase MaxVO2 reps)
- process goals (improve alignment in warrior pose)
The above situation reveals what happens to most of us when we start working out. We set one goal, but become upset when we have not achieved a benchmark for an entirely different type of goal. Well of course you didn't, you took no steps toward achieving the goal. So no, you will not slim down if you keep power lifting and increasing your calorie intake. No, you will not get stronger if you do Restorative Yoga. No, you will not get more flexible if you never stretch. Simple, but all true. Know your goals, set appropriate benchmarks.
Goals also require constant adjustments and re-evaluation. Once you've achieved your goal measurement, it is time to move onto another goal with different benchmarks. In this way, you are constantly staying motivated and engaged in your health and well being.
A Sankalpa, on the other hand, goes deeper than goals. It requires self study, pattern awareness, and resolve to grow as person. They are simple positive, sincere statements that express what our deeper motivation to achieve as whole person. These statements are to help remind us of our determination to move past our dysfunctions, fears, and insecurities. Utilized as an inner mantra or chant, they are the mega goal to reset "normal" perspective.
Examples:
- I listen impartially and respond compassionately.
- I accept that I am worthy.
- I create a cleaner environment.
- It calms me to expose my imperfections.
- My challenges reveal alternate options for success.
- Bathed in embodied self awareness, I speak my truth with compassion.
- Each moment I inhabit with peaceful confidence.
Repeat the sentence to yourself each day while you drive, are challenged at work or in relationship, or as part of your mediation practice; these simple statements become your new reality. Each time you repeat it, it becomes apart of your consciousness. Just as in your goal setting, Sankalpas should be changed as you embody their meaning.
If you find that you are resistant to Sankalpas, ask yourself why. Is it too "hippie woo woo"? Does it sound crazy? Or are you a little scared of deeper change? Does it sound hard?
Before your next workout, set a goal & sankalpa. Know what type of goal you set, whether it is long term or short term and then set benchmarks to measure. Repeat the sankalpa as often as you can. Begin to observe any shifts in your perspective. Experience how goal setting and sankalpa work together as you move into deeper self awareness.

