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Conquering your Goals Series: System vs Goals

Hope August 8th

Hi everyone! I hope you are doing well. Now that we have some knowledge of how to set the right goals, it is time to start looking at other factors that dictate our ability to achieve them. This is important as we want to save our energy and willpower to be used only when necessary. One book that has been instrumental in getting people to think about systems vs goals is Atomic Habits by James Clear. It's worth reading if you are struggling to build better habits. The author argues that we do not rise to the level of our goals but rather fall to the level of our systems.

Goals are results-oriented, whereas systems are process-focused. A big part of a system is the environment. For example, if you put an open, uncovered basket and a coin box with a lid next to it, where do you think you will end up adding your coins? If you wash your apples and put them in a bowl in the fridge, and you have unwashed pears in the same place, what are you more likely to eat? How much more likely are you to eat healthily if you have prepped your meals in advance? These are all examples of systems we either benefit from or fall prey to. To facilitate our goals, we need to create smart systems that work for us and avoid faulty systems that sabotage us.

Why Systems Are More Effective

  • Avoiding the “Yo-Yo” Effect: With goals, once achieved, there’s a risk of reverting to old habits. Systems ensure you maintain progress by embedding good habits into your routine.
  • Reducing Pressure: Goals can create pressure and anxiety, especially if they are not met. Systems encourage a focus on daily progress, reducing stress and promoting a positive mindset.
  • Building Identity: Systems are aligned with your identity. For example, if you see yourself as a "writer" (identity), you will naturally write every day (system), rather than just aiming to "publish a book" (goal).


Examples of Common Goals and How to Set Up Systems That Aid Them

  • Hydration: Get yourself a water bottle that keeps the water at your desired temperature and put it where you spend most of your time.
  • Eating Healthy: Prep meals in advance so you don’t have to make decisions when hunger hits you.
  • Walking: Wear shoes and clothes that are comfortable for walking. You are much more likely to park your car farther away or take the stairs if you are dressed for it.
  • Reading: Put your book next to your bed and keep your phone outside the room. No phone and just a book in sight? Maybe reading is not that hard after all.


Let's Take One More Challenging Goal and the Systems That Aid It

Alicia wants to get healthy. She defines health as being able to walk 10,000 steps on average, eating 2 healthy meals every day where each meal has 20 grams of protein and 2 servings of vegetables. She also wants to drink 8 cups of water and cut down on coffee. Here are some systems she has set up to reach her goals:

  1. 10,000 steps: She has purchased a steps tracker watch so she does not have to guess her steps. She connected it to an app so she is aware of her daily average. She put up a calendar and notes down the steps she takes each day. Additionally, she only wears comfortable shoes to work so she can squeeze in steps whenever she gets the chance. She also requested that her team do walking meetings whenever possible.
  2. Cutting Coffee: She changed her route from the one where she passes her favorite coffee shop to one that has none of her interest. This way she has eliminated a key trigger. She also no longer visits her office kitchen where free coffee is available.
  3. Hydration: She bought herself a water bottle that keeps her water cold and holds the 8 cups of water she needs. She carries it to work and always has it on her desk.
  4. 2 daily healthy meals: Alicia has free time on Sundays, so she buys her protein and preps it in advance. She cooks half and puts it in the fridge and freezes the rest. She also learned that some vegetables she enjoys can be prepped in advance. She washes, dries, and stores her kale. She bakes sweet potatoes to be eaten later. She also has frozen veggies ready to be used in a pinch. She has uninstalled all her food delivery apps.

If you think about all these adjustments Alicia has made, it is clear that she is focused on eliminating unhelpful triggers and introducing helpful ones. She is not leaving things to chance and has reduced her level of mental exhaustion by making decisions in advance when she has the energy.

Think of yourself as a log floating in a river. Your systems will determine if reaching your goals feels like you are flowing with the water or trying to fight the current.


🎯Let's reflect on the systems that surround you

For this task, you can choose between two. Either talk about a habit you have or a goal you have already achieved. You can talk about both but it is not required. 

Option 1. (Habit)

Think of a habit you have. Any habit no matter how small or big and reflect on the systems that surround it. 

  1. What is the habit?
  2. What system is in place that has helped you form or maintain this habit?
  3. What are some conscious or subconscious ways you have managed to avoid sabotaging the habit?

Example

Habit: Drinking 10 cups of water

System in place: Carrying a water bottle wherever I go

Preventing sabotage: Stopped buying energy drinks and soft drinks. 


Option 2. (Goal)

Think of a goal you have already conquered. 

  1. What was the goal?
  2. What system helped you achieve this goal?
  3. What step helped you avoid key triggers that may have sabotaged the goal?

Example

Goal: Running 5k 

System: Joining a running group 

Avoiding key triggers: Choosing the group that runs in the evening so I don’t skip running for sleep. 

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Further Reading

  1. Atomic Habits by James Clear
  2. Summary of Atomic Habits
  3. System vs Goals

This post is part of the Conquering Your Goals Series. Check out all the posts here. 

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HealingTalk August 9th

Thank you @Hope, for such an informative and actionable article on such a crucial aspect of how to improve our lives. 

A lot of wisdom is summarized there in a way anyone can understand and put into practice.

We have no excuses!

A. Habit

1. A habit I am trying to get back to is drawing. 

2. I bought a roll of cheap paper that is good for drawing and cut it in large sheets. I have lots of cheap paper to draw, which I clamp on a wooden board. The abundance of cheap paper motivates me to draw without the fear of making mistakes. And lets me fill many pages with repetitive exercises. I have also put a few pencils I like (very dark and soft) in a tin box on my desk. So in the blink of an eye I am ready to fill many large pages with my exercises and sketches. 

3. Maybe a way to avoid sabotage is to focus on the process and enjoy just being there with a pencil in hand, scribbling on a paper, instead of aiming at a masterpiece.

B. Goals

1. The goals I have achieved in life are mostly the result of passion, of considering something of the utmost importance.

2. The systems in place depended on the goal, but they always were about allocating time in advance. Like training some time a day to trek a mountain the next vacation, staying some hours studying in the library to finish my studies, or devoting time to build my telescope. 

3. I think a good example of a mechanism to avoid sabotage is spending time in a library to study. I would decide “I will stay 3 hours sitting there in front of my book”. The hall is silent, everybody is just reading. So once there, studying feels like the only thing to do. The “effort” is in going and staying there. But once there, studying flows naturally. It’s like when Ulysses decided to be tied to the mast of his ship. A decision that voluntarily limits our freedom to sabotage our project. So we can accomplish our goal. 

Thank you again for such a thoughtful and useful post! I imagine it's a lot of work to select the best among the zillions of written advice out there, and then put it in such a simple, feasible and compelling way.

You are always giving us best-practice, practical ways to improve our lives.

All our gratitude for that!

1 reply
Hope OP August 20th

@HealingTalk

I did not know you drew. The cheap paper is such a smart idea for motivating yourself. 

It appears that planning ahead has been a really helpful strategy for you. I like that you are using your environment to your advantage. 

Thank you for your kind words!

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Celestine22 August 9th

@Hope

  1. What is the habit? - Drinking enough water - about 2 liters or so a day
  2. What system is in place that has helped you form or maintain this habit? - When I am working I always have a water pitcher next to me full of water so I can easily refill my cup during and in between meetings
  3. What are some conscious or subconscious ways you have managed to avoid sabotaging the habit? - As I work from home, As soon as I get up I refill the water pitcher, also during lunch I refill the water pitcher to ensure it stays full throughout the day

1 reply
Hope OP August 20th

@Celestine22

Having water next to you can make such a difference. (Looking at my water bottle as I type this)


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Clio9876 August 9th

@Hope

  1. What is the habit? Walking every weekday.
  2. What system is in place that has helped you form or maintain this habit? Owning a dog where we have a deal that if they are quiet during work hours, I will devote time to taking them before and after.
  3. What are some conscious or subconscious ways you have managed to avoid sabotaging the habit? If the weather is bad, I chose a route with several options for cutting it short. The fact I know I can bail if miserable means it's worth starting out, and once out, I often get into it.

1 reply
Hope OP August 20th

@Clio9876

I like that you have two days off! The idea of starting it is great! 


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CaringEzra August 11th

✨Habits✨

  1. Working out

  2. I work out at the same time everyday. Having a set schedule of the workouts I do each week. 

  3. Having goals can help keep me motivated and have a variety of different workouts that I enjoy doing. I make good playlists so i have music i enjoy listening to

✨Goals✨

  1. Getting school certifications to pass a class

  2. I set a study routine for the times that I was going to study. I had specific topics to study each study block, I went to my favorite study spot where it is quiet and peaceful, 

  3. I made sure to eat well and try to get sleep during this time. I would put my phone away in my backpack and close my cups tabs so I wouldn't get distracted.

1 reply
Hope OP August 20th

@CaringEzra

Doing the activity same time everyday is such a great way of establishing routine!

The studying technique is also very well rounded!!

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mytwistedsoul August 12th

The goal is to learn more about myself

New habits being worked on -

I've started a self discovery journal that I share with a therapist. In this I started with reflection on the past. I reflect on emotions and explore and examine them. Sometimes I need the therapist's help with this but I accept that it's ok to need his help. He helps keep me accountable 

There's reflection of past mistakes. I've acknowledged mistakes that were made and have accountability for them 

I challenge the negative inner dialogue and work toward replacing them with positives. That's actually pretty hard

I step out of that comfort zone more often. You can't grow if you stay in the same place. I try new things. Whether it's new foods or new restaurants. I've even gone out of state on quite a few trips. Currently thinking of a new trip. I've discovered I like seeing new places. There's more exploration into new hobbies and new methods added to old hobbies. I've done workshops both online and in person

I try to practice self compassion on bad days - another hard thing to learn


2 replies
Hope OP August 20th

@mytwistedsoul

What an interesting goal! Journaling is a great way of getting some insights and I love that you can share with your therapist. 

Twisted such growth!! You are working on accountability, responsibility and accepting help. 

You are doing so great!

1 reply
mytwistedsoul August 21st

@Hope Thank you! 😊

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daydreammemories August 12th

@Hope

  1. What is the habit?
    doing my skincare every day

  2. What system is in place that has helped you form or maintain this habit?
    buying cute towels to dry after im done, putting my products in a bag i can easily carry around. 

  3. What are some conscious or subconscious ways you have managed to avoid sabotaging the habit?
    I used my extra food to buy my products, rather than use it on fast food. 

2 replies
daydreammemories August 13th

extra money food lol

Hope OP August 20th

@daydreammemories

Consistently doing skin care is surprisingly hard. 

Cute towels sound great! Lol I was like how are you buying skin care with leftover food

1 reply
daydreammemories August 20th

@Hope

😂😂

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@Hope

Option 1. (Habit)

Think of a habit you have. Any habit no matter how small or big and reflect on the systems that surround it. 

  1. What is the habit? Writing my journal.
  2. What system is in place that has helped you form or maintain this habit? Keeping a journal where I can keep track of the various events in my life.
  3. What are some conscious or subconscious ways you have managed to avoid sabotaging the habit? Reducing my time on my phone and instead doing something that is fun.

1 reply
Hope OP August 20th

@Admirablerainbow2825

Journaling is so powerful! I am glad you could create the habit 

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CordialDancer August 19th

@Hope

Option 2. (Goal) Think of a goal you have already conquered.

1. What was the goal? My goal was to complete my Bachelor's degree.

2. What system helped you achieve this goal? I applied and was accepted to a university that I saw could help me complete this goal.

3. What step helped you avoid key triggers that may have sabotaged the goal? I made sure to study the materials required for the courses in my Bachelor's degree program. This allowed me to excel and graduate.

1 reply
Hope OP August 20th

@CordialDancer

Well done on working towards your goal!! This is a big deal

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Fortunata67Anima September 12th

Hi all, I am finding tis series of posts especially helpful.  The thing I need when I need it - so thank you to all who worked to put this together and all your contributions; they help.

I'm starting small and simple.  Trying to build up a bunch of successes to use as dynamite for larger goals and systems that typically fail.

  1. What was the goal?
    Drinking more water, staying hydrated with eight glasses of water a day.  
  2. What system helped you achieve this goal?
    Setting up repeating tasks on my calendar and keeping water more available.  I also stopped buying soda and swapped soda for either more water or something like a Gatorade.
  3. What step helped you avoid key triggers that may have sabotaged the goal?
    The reminder of feeling better when I don't have so much sugar.  Reduced eating out, when eating out, opt for unsweetened tea or water and consciously reminding myself that I can do without soda pop.  But not water.  Just being more aware and the choice of preferring water. 
2 replies
Fortunata67Anima September 12th

Oh, and I wanted to say thank you for the James Clear book recommendation.  I have it on my book list.  I'm a cheapskate so I will see if the library has a copy.  Although, I know that Powell's Books has it and I am now aware that there are charts and lists and exercises in the book that may warrant a purchase.  But, I will check the library first.  Thanks again. 

1 reply
Hope OP September 13th

@Fortunata67Anima

I am glad you found it helpful. Thank you for sharing! 

Library sounds like a great place to start! 

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YourCaringConfidant October 17th

@Hope Not drinking soda has been a past completed goal of mine and is now something I am trying to do again. I went downhill and drinking soda has become a habit. However, I am 15 days in now and I have not had a drink of any soda at all. Yayy me!

1. What is the habit?

Drinking soda. 

2. What system is in place that has helped you form or maintain this habit?

My family has been supportive of me these past 2 weeks. The same way drinking soda has been a bad, unhealthy habit of mine is the same way I want me not drinking soda everyday to become a habit I am proud of. 

3. What are some conscious or subconscious ways you have managed to avoid sabotaging the habit?

I remember the past and how I went well over a year without drinking any kind of soda. When I remember my success of how I achieved this, I am reminded of how strong I am when I am fully 100% committed and determined. ♡