Page 112 - Journal of Special Operations Medicine - Winter 2014

Mental skills can be trained and called upon to most Another goal could be set for marksmanship. If one’s
efficiently control, influence, and/or accept experiences. overall goal is to hit the target perfectly every time, and
Behaviors that can be controlled include goal-setting currently one is at 80%, then one might set a SMART
processes. Cognitive functions that can be influenced goal: “I want to hit the target perfectly 95% of the time
include the cultivation of adaptive self-talk, rehearsal by practicing 3 days per week and improve my accuracy
through mental imagery, and mindful engagement by about 3% to 5% each week over the next 5 weeks.”
of different forms of attention. 32,36 Physiologic activ- An advantage of setting measurable goals is that doing
ity can also be influenced through a number of energy so helps to foster clear, immediate feedback that is con-
management techniques, such as biofeedback-assisted ducive to flow. With SMART goals, it is important to
self-regulation and paced diaphragmatic breathing. not let goals stifle innovation; setting goals too rigidly
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Finally, emotions can be experienced without being all has the potential to limit risk taking, but some risks
consuming, partially through effective communication (e.g., doing extra repetitions on a day when one is feel-
to express and validate feelings. 29,31 This range of skills ing sharp) are key to success. On the other hand, strict
can assist SOF personnel in the process of performing at devotion to outcomes or performance benchmarks can
high levels with some consistency. also lead to recklessness. It is vital that goal setting be
centered on processes associated with optimal perfor-
mance rather than outcomes (e.g., footwork, aiming a
Executing a Goal-Setting Process
weapon, or assessing potential threats). Quantifiable
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Goal setting maximizes resetting or initiation of various benchmarks can fuel motivation and help monitor prog-
behaviors that are within one’s control. Performance ress toward larger goals. Almost anything can be quan-
psychology literature (lay and empirical) often refers to tified, even “how well threats were assessed on a scale
“SMART” goals, a checklist for effective goal setting of 1–5.” The actual numbers matter less than the fact
procedures. 39–41 Professionals range on their preferred that SMART process goals bring attention to elements
SMART acronym, but one common translation of of performance that are under one’s control.
SMART is goals that are: Specific, Measurable, Action-
Oriented, Relevant, and Time-Based. Goal setting typi- Goal setting is a process that can apply to many parts of
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cally centers on processes such as skill development and work and life. Another goal may relate to dietary patterns.
behavior changes: They enable achievement of desired Everyone knows how important it is to eat healthily, and
outcomes through focusing on specific, attainable, and so eating more fresh fruits and vegetables (FFV) could be
controllable variables. a specific goal in line with this mission. For someone who
only eats FFVs twice a week now, then a relevant goal
Setting specific goals can direct attention, mobilize ef- may be to eat them 5 days per week. This can be further
fort, increase persistence, and assist with developing transformed into an action-oriented and time-based goal:
desired strategies. Specific goals are unambiguous; SOF “I will increase my intake of FFVs over the next 4 weeks
personnel know exactly what the aim is. Following are by eating a salad and one extra piece of fruit one addi-
three examples of goal setting. tional day each week.” Not only is this goal SMART, it is
also centered on the processes generally under the opera-
The first goal is to “enter and clear rooms successfully.” tor’s control and it is easily adjustable: One can have six
This is somewhat vague and requires a more narrow or seven FFVs in a week when it feels “right.”
focus. The overall goal could be transformed into “I
want to improve my situational awareness for room
clearing.” Next, one would set a specific and measur- Using Mental Imagery to Rehearse
able goal, such as “I will try to assess potential threats Technical, Tactical, and Strategic Tasks
and clear a room within 3 seconds of entry.” But the Mental imagery, popular in performance psychology, is
language can be subtly tweaked to make it more action a skill/technique wherein conscious thoughts that pos-
oriented: “I am assessing potential threats and clearing a sesses sensory properties (e.g., visual, tactile, acoustic,
room within 3 seconds of entry.” Before moving further, and/or somatic) are engaged to mentally rehearse perfor-
check in with one’s self, asking “Is this goal relevant for mance of a skill or activity, as if one were actually doing
me?” If it currently takes 20 seconds now then perhaps it. Therefore, it resembles actual perceptual experiences.
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not, but if it only takes 4 to 6 seconds, then it may be Mental imagery can help maintain or even surpass cur-
possible. One should also ask how long will it take to rent skill level when one is sick, injured, or unable to
achieve the goal. Next, transform this into a SMART train, or it can help to simply augment actual training. It
goal that is time based: “I am assessing potential threats has been used successfully in professional, collegiate, and
and clearing a room within 3 seconds of entry, by prac- Olympic sports for skills acquisition and performance en-
ticing 4 days a week for 3 weeks, trimming about 0.5 to hancement 44–47 and is now being used by surgeons and
1 second per week.” others. Appropriately engaged, mental imagery can assist

102 Journal of Special Operations Medicine Volume 14, Edition 4/Winter 2014