If you’re still committed to your New Year’s resolutions, congratulations! You’ve made it longer than most people! In fact, the second Friday of January has been dubbed, “Quitter’s Friday” because that is when most people give up on all those well-meaning resolutions and go right back to old routines and habits.
For Character First athletes and anyone looking to see true change and growth in their life, the story has to end differently. It can’t end in quitting, and certainly not after two weeks! Let’s take a look at how some of the most committed, goal-oriented, results-driven people, student-athletes like Isaac McKneely and Andre Greene, Jr., set and stick to their goals.
1. Reflect on Goals from the past year
Andre Greene, Jr., UVA wide receiver, said, “The main goal I’ve set for this year is to become the best version of myself by focusing on getting 1% better every single day. This applies not just on the field, but off the field as well. Consistent growth and improvement in all areas of my life are what I’m aiming for.”
To get better, you need to be honest about where you are at. This can be difficult, as it requires humility to make a true assessment of successes and failures, as well as wins and losses. This is just one area where high character makes a big difference. Both athletes and coaches analyze the previous season or year by asking questions like:
- What worked well, and why?
- What were the biggest challenges, and how were they addressed?
- Which goals were achieved, and which ones fell short?
This honest evaluation helps identify patterns, strengths, and areas for improvement, providing a clear starting point for setting new objectives. Did you catch that? STARTING POINT. Don’t engage in reflection and stop there. Take the next step!
2. effective goal setting: What to consider
The most effective goals involve:
- Clearly defining what you want to achieve. For example, instead of saying, “I want to get faster,” specify, “I want to improve my 100m sprint time by 0.5 seconds.” It is especially helpful if you include metrics to track progress.
- Setting realistic goals based on current capabilities and resources. This is a source of frustration for many, as they set unrealistic goals and get frustrated when there is no significant progress made early on.
- Ensuring the goal aligns with the broader team or personal aspirations. Ask questions like, “How will accomplishing this goal make me a better teammate, player, or student?” Make sure you don’t cross the finish line only to look back and realize it was the wrong one.
- Establishing a deadline to maintain focus and accountability. You can also set a series of deadlines or goalposts along the way to help track progress. For instance, an athlete preparing for a championship may focus on weekly training improvements or monthly benchmarks. These incremental wins build momentum and confidence while keeping the ultimate goal in sight.
3. Prioritize Mental and Physical Wellness
For Isaac McKneely, guard for the UVA men’s basketball team, the main goal for 2025 is holistic: “Reach my full potential on and off the court as a basketball player and a person.” When asked how he set that goal, Isaac responded, “By asking God what he wants from me in my life and how I can best serve him.”
Character First athletes recognize that resilience, focus, and mental clarity are as vital as physical training. Incorporating practices like mindfulness, adequate rest, and balanced nutrition into goal-setting ensures a holistic approach to performance.
4. Be Prepared to Adapt
Flexibility is a cornerstone of effective goal-setting. Unexpected challenges, such as injuries or schedule changes, can (and will!) arise. Athletes and coaches who build adaptability into their plans—by setting alternative pathways or emphasizing progress over perfection—are better equipped to stay on course. Are you playing from the balls of your feet?
According to Andre, “I believe in learning through trial and error, so if a plan doesn’t work, I adjust, improve, and keep pushing forward. The focus is always on staying consistent and getting better step by step.”
Looking Ahead: Achieving Excellence By Setting Goals
Whether you’re striving for a championship, personal best, or becoming a better version of yourself, remember: every step forward is a step toward success. Character comes first. Here’s to a focused, driven, and goal-crushing new year!