Conquering your Goals Series: System vs Goals
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:
- 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.
- 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.
- 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.
- 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.
- What is the habit?
- What system is in place that has helped you form or maintain this habit?
- 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.
- What was the goal?
- What system helped you achieve this goal?
- 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.
Further Reading
- Atomic Habits by James Clear
- Summary of Atomic Habits
- System vs Goals
This post is part of the Conquering Your Goals Series. Check out all the posts here.
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@Hope
- What is the habit? Maintaining a sleeping schedule.
- What system is in place that has helped you form or maintain this habit? Getting in bed earlier
- What are some conscious or subconscious ways you have managed to avoid sabotaging the habit? Stopped using my phone late.
@KatePersephone
You spoke my words hehe :P
@Hope
- What is the habit? mine is reducing pressure - the most i am pressured the worst it is for me to move on in life. I try each day to keep a 2 time a day schedule of mindfulness and meditation that seems to relax me to where I can reduce any pressure i may be having
- What system is in place that has helped you form or maintain this habit? meditation and mindfulness
- What are some conscious or subconscious ways you have managed to avoid sabotaging the habit? to try not to stress myself each day if I do that it seems that I can not function properly
@Hope
@Hope thank you very much for this enlightening Community Post, much appreciated!
Option 2. (Goal)
Think of a goal you have already conquered.
- What was the goal? - my goal was to eat and drink healthier to avoid what my primary care physician told me was borderline pre-diabetic
- What system helped you achieve this goal? - drinking alot of water every day, all through everyday, then eating healthier and keeping track of my carbohydrates, starch, sugar and sodium intake - also making sure to implement vegetables in all three of my daily meals.
- What step helped you avoid key triggers that may have sabotaged the goal? - one step that i took to help me avoid sabotaging my goal to avoid being pre-diabetic was to stop snacking late at night.
@NewYorker11
That is a big accomplishment!!
@Hope
@Hope thank you very much for your words of encouragement, much appreciated!
@Hope
@communicativePond1728
ooooo these (R.A.I.N., c.a.r.E., 4D, H.A.L.T., Daily10.) sound interesting....would you mind sharing what these tools are and how they're used?
@TheGirlWhoFeltTooMuch
RAIN - recognize, allow, investigate, nourish
carE - clear communication, award achievements, recognition and reward and empathy (capitalized as is the foundation)
4D - delay, distract, deep breathing, drink water
HALT - hungry, angry, lonely, tired?
Daily10 - my ten daily non-negotiable: meditate, brush teeth, floss, skincare, shower, nutrition, sleep, movement, social, hydrate.
It all requires each other.
@communicativePond1728
Daily10 sounds a great way to identify key needs. I'd like to try listing mine:
Sleep
Food
Go outside
Exercise
Social contact
Brush teeth
I only get 6.
@communicativePond1728
The acronyms are fascinating. Are they your own?
@Hope I just found and utilize them. 😁
Oh, there's also GLAD.
Grateful...
Learning...
Accepting...
Desiring...
@Hope Poor Alicia, buying protein instead of enjoying good food and buying tasty fish or a juicy chicken or some well-seasoned tofu... she seems to be very focused on doing things right instead of on enjoying her life and listening to her body ... counting everything instead of checking how it feels. That must be a very dull and strict place to be in.
Anyway. I have my teapot sitting next to me always, filled with tasty tea, so getting something to drink is easy (and it's not caffeinated tea). I have tasty frozen fruit that I grew and harvested myself in the freezer, so thawing some for breakfast is easy. My sports shoes are placed next to the treadmill, so it's quick to get on there, if I can't get outside on that day. I stretch while I'm waiting for water to boil, or while cooking, and even while brushing teeth. When we go shopping for groceries, we make sure to buy enough veggies and fruit. There isn't any other way to get food than by driving 20 minutes, and ordering stuff is pretty expensive, so whatever we buy once every couple weeks is what we can eat the following weeks.
My watch does count my steps, but honestly, I barely look there. There are days when I can't do much, and then looking at it would only make me feel bad. I definitely do not count how much I drink, but I make an effort to notice when I'm thirsty - and I neither drink too much, nor too little. I stretch because it feels good.
Listen to your body, guys, and try to have fun while treating your body and soul responsibly ... forget about the numbers.
@cloudySummer
I think it meant buying the proteins of choice, like chicken or fish. I call it protein too lol. When I'm planning out our meals for the week I have a chart that asks for Proteins, Veggies, Fruits, Healthy Carbs/Fats. But proteins=chicken, fish, pork, beef, etc.
Sometimes our bodies have been so use to eating unhealthy foods that listening to our body will send us to the carbs and sugars, so until the body has re-learned to crave the healthy choices, it's important to consciously choose the foods that will be best for us. Once we begin to choose those foods at this level, our bodies reset and begin to crave healthier foods and we do not have to make choices at such a conscious level. Does that make sense?
@cloudySummer I'm with you on the protein. It's all or nothing thinking. Most foods have all 3 macronutrients to some degree, although maybe not enough of all to be significant if using them to count calories. There's also the micronutrients. The proteins in each food also aren't the same. Glutens, protein allergens, amino acid composition can all be factors when selecting food.
Rarely when I pick a food is it all about the nutrients. Hopefully most people can enjoy food and even when I'm feeling unwell and food seems unappealing there can be some comfort from warm food or cold food and can soothe a stomach.
Numbers, definitely times they are worth tracking, depends on the issues someone is dealing with and what they are keeping track of.
@Hope
Habit: Yoga session every morning.
System in place: Yoga mat will be available in the space where I spend time just before. Calm and peaceful space for doing yoga.
Preventing sabotage: Yoga mat in a visible place as a reminder. If I am late for the day's schedule, then I would focus on the things to be done rather than time slots. If I am busy with other things, then just 5-15 minutes for stretching and exercises.
@WeEarth
Great example for us! The preventing sabotage techniques are especially great
@Hope
Thank you 💜
@Hope
What is the habit?
The habit is daily reading, whether it’s books, articles, or other forms of written content.
What system is in place that has helped you form or maintain this habit?
The system that supports this habit is a designated reading time, such as in the morning or before bed, where distractions are minimized. Additionally, having easy access to books(whether physical, digital, or through a library app) ensures that there’s always something to read. Recommendations from friends, reading lists, or online communities also keep the habit fresh and engaging.
What are some conscious or subconscious ways you have managed to avoid sabotaging the habit?
Consciously, I set aside time specifically for reading, treating it as a non-negotiable part of my day. I also choose reading material that genuinely interests me, making it less likely that I’ll skip it. Subconsciously, I’ve developed a strong association between reading and relaxation or personal growth, which makes it easier to stick with the habit. By keeping my reading space comfortable and inviting, I subconsciously encourage myself to sit down and dive into a book. Reading is the air I breathe, a lifeline that I can’t imagine living without. Each page is a portal to another world, a sanctuary where my mind can roam free. I’m madly in love with the way words dance across the page, how they weave stories, spark emotions, and leave a lasting imprint on my soul. It’s more than just a habit; it’s a deep, unshakable passion that fills my life with endless wonder. Without it, I’d feel incomplete, as though a vital part of me was missing. Reading isn’t just something I do; it’s who I am. That's how much I Love reading.
@Hope
- What is the habit? The goal that I recently set up was designed to all myself time to be alone and putting myself on the front of the stove instead of always placing myself and my needs on the back burner. Because I recently went into a new career field, it is extremely important for self-care to become routine. My goal was to begin a meditation and self-reflection practice twice daily. In the mornings I do meditation and gratitude journaling while in the evenings I do inner child work/shadow work (inner work) journaling and meditation.
- What system is in place that has helped you form or maintain this habit? I have my space set up so that it is accessible and comfortable, my gratitude journal is by my bed and my inner work journal is at my desk. Because I have four children, I must set time up to do these practices when they are asleep (or I will be interrupted), so I have alarms set on my phone twice a day. In the morning this is before I get the kids up for morning routine and in the evening it is set up for after we do bedtime routine and before I sign into my volunteer shift with a crisis center that I do online from my home office. I also keep reminders posted up in the form of affirmations I've written down or printed out & post it notes that I have up at my desk and on my bathroom mirror. I also have an app that reminds me and allows me to keep track of certain things I need to do throughout the day.
- What are some conscious or subconscious ways you have managed to avoid sabotaging the habit? Of course the app reminders and the alarms help me to keep the goal on my mind. Placing my gratitude journal on my night stand helps me to remember to do this first thing in the morning and if I ignore the journal (sometimes I have intuitive dreams so when I wake up I must first write down the dream in my dream journal before I forget and so the gratitude journal gets placed aside so I can grab my dream journal), I have a post it note on my bathroom mirror to prompt me to think about what I have gratitude for so I can think about while brushing my teeth and then go write it down in the journal. Usually I do this first and then center on these things during meditation. With my inner work journal placed on my desk, it reminds me to do this before I sign in to start the crisis work. In the evenings I usually meditate first, to calm myself and refocus my energy from the day so that I can journal anything that came up during meditation. This also helps me to ground and re-center before I start the volunteer work. I also have a sign on my office door that reminds the kids that I am not to be disturbed when it's up (unless it's an emergency), so in case they wake up early in the mornings, they know not to come barging in.
- What was the goal?
Using a medication on schedule with doses fairly spread out compared to other medications I use. - What system helped you achieve this goal?
Setting up the schedule in my phone's calendar, along with a reminder. - What step helped you avoid key triggers that may have sabotaged the goal?
Getting the pharmacy to allow me to pick it up, instead of it being delivered to me or delivered to a 2nd pharmacy.
