We’ve all been there before, we start thinking in our heads of a goal we want to hit in our lives, maybe a new year’s resolution or just something random which you want to achieve. We start off strong, doing all the right things, but over time, once the motivation fades, the momentum slows down and we end up stopping. I have been there many times, I would write down all my end goals: Grow my blog, get 10,000 followers on TikTok, save money and get in shape. I had them all written down on my white board but for some reason my progress wasn’t quick enough and I kept running into the same problem…I wasn’t completing anything.
That was until I read the Atomic Habits which shifted my mindset on setting goals and how to actually achieve what you want.
“You do not rise to the level of your goals, You fall to the level of your systems” – James clear
In other words, it isn’t your goal setting which shapes your future, it’s the daily habits and systems which you implement that increases the chance of you achieving that goal. So it’s not about the goals you set and making them big, it’s about setting the goals and implementing systems and daily habits which makes your success towards that goal inevitable.
Think about it, you might set a Goal to loose weight but if you don’t have the systems and daily habits like a clean diet and a workout routine then you’ll likely fall short. You might have a goal to save £10,000 but if you don’t have the systems and daily habits like automated savings, a written budget and cutting out unnecessary spending then your chances of succeeding is slim.
Why Goals Are Not Enough
Goals are a great thing for direction and purpose, but goals alone are not enough. The reason for this is because goals are outcome based and outcomes are things that we don’t always control. However, what we can control is what actions and habits we put into practice today, tomorrow and every day after that. A goal in our head without the daily systems and habits implemented is almost like driving to a destination we know the name of but don’t know the route of where we are going. We never reach it!
In Automic Habits, James clear defines a system as a collection of habits and processes you follow consistently. It’s the actions you implement in the background every day even when you lose motivation. Lets cover a few examples of this…
- Goal – I want to save £10,000 – Systems – Budget, cut back and automate savings
- Goal – I want to lose weight – Systems – Track calories, Workout weekly, Avoid Junk Food
- Goal – I want to start a business – Systems – 30 min research everyday, brainstorming ideas
Goals gives you the target, systems gives you the path.
How To Build Habits That Stick
So now that we have established that habits are more important that goals, lets cover how we can build our daily habits even If you struggle with consistency. If your like me you don’t fail because your goals are wrong for you, you fail because your systems are too ambitious, vague or you trying to rely on motivation solely. So here are some great methods from atomic habits that can help you build habits that actually stick:
1) Start Small
One of the main reasons people don’t stick to their new habits is because they start too big. James Clear introduces the idea of the 2 Minute rule, whereby the habit in question should take no longer than 2 minutes to complete. Why? Because small actions tend to lower the resistance in our heads when we are faced with them. For Example if your goal is to become more active, and you’ve never really been an active person, then you shouldn’t set yourself you go to the gym every day for an hour. You should begin with changing into your workout clothes and doing 10 push ups. Once you are used to this and your momentum build, this can be extended.
2) Habit Stacking
Habit stacking is a powerful technique which involves linking your new habit with a habit you already currently do. It goes something like this:
After [current habit], I will [new habit]
Examples of this may be:
- After I brush my teeth, I will read one page of a book
- After I turn off my alarm, I will do 10 push ups
- After I make my Coffee, I will write my To-Do list.
This allows you to transfer your momentum from the habit you always do to the one you want to incorporate into your daily routine.
3) Make It Rewarding
I don’t know about you but habits that feel good are easier to stick with. So create a positive association with your habit. For Example:
- After you complete a workout, enjoy a nice protein snack you enjoy
- After completing your daily habit, check it off. A simple ticked box can be rewarding in itself
- After transferring money into your savings account, track your progress to see how far you have came