Course 1, Discussion 4: System vs Goals
Hello Leadership Crew!
Welcome to our 4th discussion in this first course. In today's discussion, we will be talking about systems vs. goals.
To start, please read this post here and watch this video.
The basic argument here is that having a system is better than having a goal. A system is a way of behaving that helps you move towards accomplishing something. A goal is usually and end state that happens after you have accomplished something. I think eating healthy is a good example. A goal might be to lose 10 pounds. In this case, you feel kind of bad about yourself until you hit that goal; and then, once you hit it, you kind of lose the purpose because the goal has been reached. If you relapse and gain wait again, then you fall back into feeling bad about yourself again. Contrast this with a system of eating healthy.
A system might include things like: having a big glass of water prior to each meal; eating a lot of fruits, vegetables, and nuts; not eating after 9pm; and/or doing some level of intermittent fasting. You wouldn't integrate all of these new healthy eating behaviors at once. Instead, you'd gradually introduce one and then another and then another over whatever period of time makes sense. The system enables you to continuously get healthier and healthier. You will eventually reach the goal, but it'll be the byproduct of eating healthy.
This also has implications for 7 Cups as well. We might have goals of having a certain amount of group support messages or 1:1 messages. Those are fine goals to have, but we mostly want to create a system of support where people care for one another and then the natural result is an increased number of messages.
✒️ What is a key system that you need to set up in your life to help you succeed?
✒️ What are 3 behaviors you can implement to help you gradually grow that new system in your life?
✒️ Please reply to at least 1 of your peers in this thread with encouraging or supportive words!
❗After fulfilling the requirements of this post, please check out the next post here!
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@Hope
What is a key system that you need to set up in your life to help you succeed?
I need to drink a lot more water because I barely drink 2 cups a day
✒️ What are 3 behaviors you can implement to help you gradually grow that new system in your life?
reminding myself often to drink
bring a water bottle with me when I leave the house for a long time
Know how much one cups of water looks like so I can know how much I’m drinking
@Rubylistens22
These are great ways to support yourself so you get more water intake each day. ^-^
@Rubylistens22
i definitely agree. i, as well, sometimes forget the amount of water i'm typically supposed to take. these are very good habits, might just use them myself.
@Hope
✒️ What is a key system that you need to set up in your life to help you succeed?
The systems I have in place consist of my wind-down night routine, the way I support myself in minding my nutrition throughout the week, and other habits that contribute to my routine to keep myself organized and level, and also nurture my health/well-being. My life is made up of systems and an overall vision, that entails SMART goals within them that further solidify my routine and create new habits.
✒️ What are 3 behaviors you can implement to help you gradually grow that new system in your life?
Taking an inventory of priorities and ensuring that top priorities remain at the forefront of my mind when I'm in "work mode". Being able to honestly assess and identify areas with growth potential. Also, patience! 1% better for a year is better than 100% better for 2 weeks. Gradual pace. One step at a time. Establishing small habit changes over time, rather than radical shifts.
✒️ Please reply to at least 1 of your peers in this thread with encouraging or supportive words!
Okiiii
@zaatarHoney I like the point you made about small habits and small changes, gradual progress and change can be more sustainable over time.
@Hope I need to set up a system where I prioritize my health so I can feel better and get more done. I need to prioritize exercise and do it first thing in the morning, and make sure to drink more water and eat more fiber.
@Heart4art Same here!
@Hope
My existing systems are working well for me. I know how adding things takes a significant amount of forethought, and at this point, I am working on a few things, so I will not be talking about counting anything. However, I will talk about my current general health systems and how they are helping me succeed, as I have worked hard to set these in place over the last year.
Behaviours, routines, or habits are all similar, so for this discussion response, they will be used interchangeably. I started slowly implementing new behaviours in my general health systems after I hit rock bottom with negative coping strategies and burnt out in the fall of 2021.
As an auADHD person getting enough exercise can be difficult. I have an aversion to sweat, and differences in
executive functioning can pose
challenges when trying to start a workout. So I kept it easy and lowered expectations. I knew the point was to get some rather than none.
In January of 2022, my main goal was to be able to run a ten-minute mile by my fall birthday. However, I knew this would not be accessible as an out-of-shape, quit-that-month ex-smoker(20+ years smoking) who hated working out and especially disliked running.
My system to reach my run goal included quitting smoking, which was my first step. I helped myself by utilizing support, leaning on family and friends, and finding new healthy coping mechanisms, including getting exercise. This behaviour change would improve my health vastly but was pivotal if I was to recover my lungs enough to have the breath to run fast. One of the mico changes that supported this was taking a drink of icy water if I was experiencing a craving :)
Hydration was also critical to muscle growth and recovery from a hard workout. Therefore, on my road to success, I added water to my morning routine. To avoid being sore the next day, I added two glasses of water to my regular 4-5, one in the morning and one after a workout.
Finally, adding stretching as part of my morning routine helped me relax my muscles throughout the day. Which also increased my focus and allowed me to add on other habits in what can be called a habit chain. Mine looked like this: get up, brush teeth, wash up, get water, stretch, meditate or do breathing exercises, tidy up bedroom, go for breakfast and coffee.
Once this became ingrained and felt habitual, I moved on. By this point, we were into May, and the weather allowed for outdoor exercise, which I find more enjoyable than inside. I was already cycling on my stationary bike for 5/7 days and participating in two weekly exercise classes. Moving to hike and running short distances outside instead of cycling was a nice change. As my ADHD brain craves novelty, this was a welcome change that cured my slowly growing boredom with the stationary bike.
Finally, running short distances changed to running further and further. It was easier just to start than wait for motivation, which usually would not be until after the first 10 minutes into the run.
Let's skip to the good part; I ran a 9.5 mile, some of it uphill!
My general health system continues to evolve, and often I switch it up to accommodate the ADHD needs that I have: novelty, lack of motivation and executive function differences, to name a few.
I recognized through tracking that hydration was particularly challenging for me by adding a caffeine-free, colourful (red or purple is best) tea that would work diluted and chilled with added water. I do not know why I am drawn to more colourful drinks, but changing the colour of the liquid and using a fun water bottle has increased my water intake from an average of 5 glasses a day over October- January to a recent average of 9 glasses of my brain juice as I like to call it.
So, I have outlined three behaviours of the whole system that support me in my general health while showing how they have contributed to my main goal of running with ease while keeping up with other goals. Since I have completed being able to run a ten-minute mile, my next goal is to train to run a marathon. Please wish me luck, as I know I'm signing up for a considerable endeavour.
Thank you for reading. I appreciate every one of you.
@broadfemmelovelive
Congratulations on creating and implementing such a successful health system for yourself! It's inspiring to hear how you've been able to make positive changes and progress towards your goals. Your dedication to improving your health, even when it was challenging, is truly commendable. It's great that you've found ways to accommodate your ADHD needs and make your routines work for you. Your example of setting small, achievable goals and gradually building on them is a great reminder that progress doesn't have to happen all at once. Keep up the great work and best of luck on your marathon training!
@Hope
making a plan & expecting the unexpected are & can be key systems.
being healthy, standing your ground & developing good habits.
- Set up a general schedule so I’ll know when I need to do what.
- Turn off my notifications when I’m studying so I don’t get distracted.
- Recognize all progress made instead of getting discouraged when I don’t do well.
@richuyulin
I love this Linn! You got this 💜 those systems are awesome. Schedule's and removing distractions are 2 things that really help me also, those are awesome ideas! ♡
@Hope
✒️ What is a key system that you need to set up in your life to help you succeed?
To stretch everyday.
✒️ What are 3 behaviors you can implement to help you gradually grow that new system in your life?
Consistency, resilience, and respect for myself.
@jadenrjc7
Stretching is a great goal - stress relief and better results when exercising.
✒️ What is a key system that you need to set up in your life to help you succeed?
A key system I need to set up is eating healthier. This may not seem directly related to success but I was diagnosed with CHF and if I don't change my diet then I could end up in the hospital or worse - and therefore won't be able to do anything else to become successful.
✒️ What are 3 behaviors you can implement to help you gradually grow that new system in your life?
I need to use my research skills to find healthy snacks that are also low in sodium, and to fine meals that will also be tasty for my whole family. I need discipline to stick with the new healthy eating and to implement and stick to a work out routine. I need determination to stick with the plan and to bounce back is I slip up. I also need to implement moderation as it's OK to have something unhealthy but just in moderaation.
@Smrtbibliophile
I hope all the best to you in implementing a healthier eating system. 😊👍
@Smrtbibliophile
As someone with a chronic pain condition I feel you on this. I like the idea of finding low sodium snacks that you actually like rather than eating something that you don't enjoy. I also really liked the idea of implementing moderation rather than outright removing certain comfort items.
@Hope
@Hope
✒️ What is a key system that you need to set up in your life to help you succeed?
I need to take care of my physical health better by drinking more water, taking my vitamins as per my daily schedule, and eating quality foods.
✒️ What are 3 behaviors you can implement to help you gradually grow that new system in your life?
I have all of my vitamins in one place so I don't forget some of them when I have my morning tea. Also, if I'm resting at any part of the day, it's good for my to take a peek at my water cup and top it off if I've neglected it. I also need to make sure I eat more vegetables, which means I should have more vegetables on hand, even if they're just the frozen bagged type.
I think it is a great idea to make sure that everything is within reach or easily accessible! You really thought about it! 😊 I hope that it goes well! ❤️
@GermanZebraCupcake I hope all the best to you in implementing this behaviour!
