MY SMART GOAL

*NICOLE BRODEUR* S pecific

M easurable

A ttainable

R ealistic

T imely

SMART

GOAL Specific

I would like to make my goal on emotional regulation. I think that this is good during a period of intense

training and a time where as a swimmer at PSU we are going through our hardest training. Staying

positive is hard to achieve especially when we get to the final weeks where our muscles are tired but we

have to push through.

Measurable

I am going to measure this by keeping a personal journal of what my feelings were for the practice or

meet and how I changed or didn't work to change my attitude/ emotions. I will also rate myself on a scale

from 1-10 where 1 is I didn't do very well that day, or 5 I did average, above that is above average. This

will take a lot of honesty and trust with myself to rate myself correctly.

Attainable

I believe this is an attainable goal because through all the training and weight lifting I should be able to

gain a better understanding and confidence with myself to learn how to train myself to think positive even

when I don't think that I can. I think I can, I think I can :)

Realistic

I know this is a realistic goal because even though the training during this period is hard and we have to

push through it as a team, I should be able to improve my thoughts by figuring out what techniques/

methods work for me.

Timely

I plan on working on this through winterim which is the most intense training we will be doing all season.

We lift for one hour Tuesday, and Thursdays and then swim for 3 hours. On Monday, Wednesday, Fridays

we swim from 130 to 530 which is 4 hours. This training is difficult but I should be able to achieve a

greater positive self regulation of my emotions, and this should help me through my life.

Topic/ Goal

-Emotional Regulation

-Emotional Health

My goal is to achieve better self regulation with my emotions and to be more positive through our hardest training as a swimmer at PSU.

I plan to reach better self regulation by regulating and training myself to turn negative emotions into positive thinking, and control emotional outbreaks.

*To achieve this I will have to work through what my muscles are going through and mentally stay positive and push through the hard training.

*I will have to work every practice that we have to the best of my ability and not give up. Also I will have to push myself in the weight room. Then push through at the meets and keep a positive attitude as much as I can through it all.

*By making this goal now, January 6, 2009 it will give me plenty of time to achieve my goal to minimize negative emotions that I feel. I will do this by replacing negative feelings with positive thoughts. By our last meet during winterim which is January 23, 2009 I would like to make a significant change.

I chose this topic because I felt like it would benefit me in the long term seeing

Emotional Regulation LogSunday Monday Tuesday Wednesday Thursday Friday Saturday

6.) Emotional

Outbreak at my

boyfriend.

Stressed with

training and how

pool is burning

our skin. (PH

problem)

3

7.) Training is

emotionally and

physically tiring.

Not positive

about the pool or

being in a pool

that is broken.

4

8.) Today we

were told that

the pool is

broken because

of the PH. Two

girls got

chemical burns.

3

9.) Meet got

cancelled

today due to

the pool. I

got a day off

at least I

suppose.

5

10.) Day of rest.

5

11.) Pool is

closed. We are

doing dryland.

Hard to stay

positive.

4

12.) Same as

yesterday.

4

13.) Had an

emotional

breakout at an

away meet about

how we weren’t

in the pool at the

wrong time.

3

14.) Staying

positive. Working

the dry land

hard.

5

15.) Another

positive day and

keeping the girls

on the team

positive.

6

16.)

6

17.) Rest day

6

18.) Back in our

pool. The water

was freezing.

Numbing.

5

19.) Another day

6

20.) Swim meet

away. We did

really well.

6

21.) Pool made

us breakout

yesterday. Day

off.

4

22.) Shocked the

pool. Didn’t go to

practice because

of it. Did the right

things.

6

23.) Swim

meet away.

Third win in a

row despite

all the

troubles.

6

Process

Steps-*To achieve this I will have to work through what my muscles are going through and mentally stay positive and push through the hard training.

*I will have to work every practice that we have to the best of my ability and not give up. Also I will have to push myself in the weight room. Then push through at the meets and keep a positive attitude as much as I can through it all.

* Also with using reinforcements that were positive and letting myself know at the end of the day where I stood. This really helped me. By using block/ thought stopping, self-talk, and with knowing I had control over every situation that was presented to me I was insured success.

Another big help in the routine of staying emotionally regulated was to take a few deep breaths and think before letting situations get overwhelming.

The factors that influenced me positively to help maintain emotional regulation were my boyfriend who made sure to put things in perceptive that were going on with the team. Also with reinforcement from friends I was kept on the right track.

A few more positive influences that I brought on myself were motivation to change, self efficacy, and internal control.

Negative Influences were negative rein forcers or friends that went along with me when I was having an emotional outbreak.

EVALUATION/ASSESSMENT

I don’t think I made a significant change with being emotionally regulated on a daily basis seeing situational factors really made me emotional day to day. But I feel like with all the extra pool setbacks I did a better job than I expected. I feel like this goal is something I am still going to work on and will accomplish soon.

I didn’t accomplish it because of all the setbacks and extra psychological setbacks that brought me to a different state of mind than just being positive during training.

I learned a lot about how to stay positive when things are hard, and how to take care of myself and stand up at the right time. This is going to greatly benefit me when I am older.