Jan 20 / Warren Lucas

The Importance of Goal-Setting Across Domains of Wellness

The wellness wheel as it applies to athletes for goal-setting

The Wellness Wheel is a holistic model that originated from ancient civilizations and the work of Dr. Bill Hettler. The model is based on the idea that people can live healthier lives by balancing different aspects of their live. The dimensions of the model have changed over time, and Dr. Peggy Swarbrick developed the dimensions of wellness that serve to be connected to each other and has interplay. At the end of this blog, we have designed our own Wellness Wheel activity, this is FREE for download (see below). 

Undoubtedly, the pursuit of excellence is a hallmark of elite athletes, who relentlessly set ambitious targets and work tirelessly to realise them. However, the benefits of goal-setting extend far beyond the realm of sports, permeating various aspects of an individual's overall well-being. 
Numerous studies have demonstrated the positive impact of goal-setting on an individual's subjective well-being and sense of purpose. Research has shown that the mere presence of self-rated important goals can be as strongly correlated with positive affect as actually attaining those goals, highlighting the motivational power of goal-setting. Furthermore, perceiving progress towards one's goals can act as a catalyst for increased feelings of well-being and self-efficacy (1). 

Goals not only provide a sense of purpose, but also serve as a means for self-management, helping individuals organise and guide their behaviour, even in the face of setbacks. By aligning personal values and goals with those of the broader context, be it academic, professional or personal, individuals can experience a heightened sense of well-being and a greater sense of purpose and direction (2). 

This is in line with the tenets of social cognitive career theory, which posits that goals are importantly tied to both self-efficacy and outcome expectations. People tend to set goals that are consistent with their views of their personal capabilities and of the outcomes they expect to attain from pursuing a particular course of action (3).

However, it is important to note that goal-setting, like any motivational strategy, has both benefits and potential pitfalls. Lack of sufficient knowledge for goal attainment, goal conflict, and an over-reliance on goal attainment for self-esteem can all lead to negative consequences. These consequences can include the experience of stress, the persistence of outmoded strategies, and the demoralisation that can result from the setting of impossible goals.

To ensure that the benefits of goal-setting are fully realised, individuals must adopt a nuanced and strategic approach. They must ensure that their goals are achievable, aligned with their personal values, and balanced with a recognition of the multidimensional nature of well-being. By striking this delicate balance, individuals can harness the power of goal-setting to enhance their overall well-being and flourish across diverse domains of life (1–3).
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References:
1. Morisano D, Hirsh JB, Peterson JB, Pihl RO, Shore BM. Setting, Elaborating, and Reflecting on Personal Goals Improves Academic Performance. Journal of Applied Psychology. 2010 Mar;95(2):255–64.
2. Rubino JA. Aligning personal values and corporate values: A personal and strategic necessity. Employ Relat Today [Internet]. 1998 Sep 1;25(3):23–35. Available from: https://doi.org/10.1002/ert.3910250304
3. Brown SD, Lent RW. Social Cognitive Career Theory. 2023.

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References

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  3. Xu S, Baker JS, Ren F. The positive role of tai chi in responding to the covid-19 pandemic. Int J Environ Res Public Health. 2021 Jul 2;18(14). 
  4. Strickland JC, Smith MA. The anxiolytic effects of resistance exercise. Vol. 5, Frontiers in Psychology. Frontiers Research Foundation; 2014.
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  6. Herbert C, Meixner F, Wiebking C, Gilg V. Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study. Front Psychol. 2020 May 26;11. 
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  11. López-Torres Hidalgo J, Sotos JR, Salmerón LA, Gras CB, Rosa MC, Escobar Rabadán F, et al. Effectiveness of physical exercise in older adults with mild to moderate depression. Ann Fam Med. 2021 Jul 1;19(4):302–9. 
  12. Brown DMY, Bray SR. Acute effects of continuous and high-intensity interval exercise on executive function. J Appl Biobehav Res. 2018 Sep 1;23(3). 13.      Wheeler AJ, Roennfeldt H, Slattery M, Krinks R, Stewart V. Codesigned recommendations for increasing engagement in structured physical activity for people with serious mental health problems in Australia. Health Soc Care Community. 2018 Nov 1;26(6):860–70.
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