HOW TO SET GOALS IN FREEDIVING (and actually achieve them)

Written By Freedive Gili

Goal setting is an integral part of our Freedive Gili Master Program, and to celebrate the new year, we want to give you a little taste of what we work on with all our students!

Here are our top 7 steps to setting & SMASHING your biggest goals yet.

STEP 1: DREAM BIG

Let’s start at the end! Where do you want to end up? What's your goal? Your biggest, wildest, scariest, deepest dream? If you don't know yet, that's ok. But maybe you have something floating in the back of your mind, whether it's a national record, completing one of your course requirements, or entering your first competition....

Write it down, visualise it in your mind, feel it with your whole body. Whatever it is, if it makes your heart flutter, it's time to make a plan to get you there.


STEP 2: DREAM SMART

Translate your overall goal into a ‘smart’ format:

  • SPECIFIC: Instead of a vague aim like "improve breath-holds," clearly specify "perform a 4-minute static."

  • MEASURABLE: Set benchmarks along the way, like "add thirty seconds this month, and thirty more next month."

  • ACHIEVABLE: Break down big dreams into smaller, realistic, attainable steps.

  • RELEVANT: Align goals with your freediving journey, personal values, and lifestyle. For example, you may want to improve your breathhold to be a better instructor or to explore reefs, not necessarily to set a national record.

  • TIME-BOUND: Establish clear timeframes for goals (and allow extra for the unexpected)


STEP 3: ASSESS WHERE YOU ARE AT

Alright, enough daydreaming! Let's be realistic: where are you at right now? Write down your current accomplishments. What skills do you already have, and what do you need to improve, or learn?

Start imagining the path between where you are, and your goal. Ideally, what would be the steps in between? And for extra credit - what roadblocks might appear along the way?

STEP 4: COLLECT YOUR RESOURCES

Make a list of everything you need to get to your goal.

  • Do you have a buddy or a training group?

  • What equipment do you have? Is there anything you need to buy, like a neckweight?

  • Do you have a pool nearby? A gym? How far do you have to travel to train in the ocean, and how can you make it easier?

  • How much time do you have in the week to train/can you take time off work?

  • What is your budget for a comp, coach or overseas trip?

STEP 5: GROW YOUR COMMUNITY

Build your support network! Who can you count on for support, safety or encouragement? And who can you cheer on along the way? Find a buddy with similar goals to train with, and think about the skills you need to acquire - who is going to teach them to you? Maybe you need a freediving school, a course, instructor or a coach to guide you. For depth, we recommend taking a Master Program for a few weeks of fully personalised, focussed training. This will also allow you to meet other divers who are chasing their own goals. Freediving is a team sport!

STEP 6: ENJOY THE RIDE

Always look for ways to take pressure off yourself!

If it's your first competition, aim for a white card rather than any particular number.

Rather than rushing and thinking "I'm going for that course requirement/depth/national record and this is my only chance!!!!" try to focus on the present moment, and savour every part of the journey - from the early mornings with your training buddies, to the sensations of every dive.

If you're trying to pass a course, focus on expanding your knowledge, skills and experience in the water rather than feeling pressured to rush through to the requirements. You have the rest of your life to enjoy freediving, there is no rush.

STEP 7: NEVER FORGET YOUR 'WHY'

It's a simple question, but the most important, and the answer is different for everyone.

So before you dive in, take a breath, pause, and ask yourself why.

Why do you freedive?

To feel the ocean around you? For the thrill of competition? For the discipline of training?

Define what freediving means to you, and what role it you want it to play in your life. Visualise your goal in terms of the why.

Your goal is really just a tool to allow you to fully explore and express your deeper why. Hold this reminder close to your heart, and use it guide you through moments of doubt, and to ground you through the grind.


So what is your freediving goal for this year? We’d love to know! Send us an email - we want to help you smash it⚡️⚡️

Need more guidance? Come train with us and our word class instructors will guide you step by step through a personalised training program, building the skills and the confidence you need to achieve your deepest dreams. 

Freedive Gili