Book Review: Atomic Habits - Think in Systems Not Goals

This is the second part of my book review of "Atomic Habits" by James Clear. The first post discussed why small habits matter. This post focuses on strategies for effectively incorporating change and habits through systems rather than goals.

"Goals are about the results you want to achieve - school grades, losing 5 kilos, running a marathon, earning x amount of money. Systems are about the processes that lead to those results - creating better learning systems, developing a healthier lifestyle, establishing a running routine, finding a job you love."

I would like to discuss this topic on the basis of four statements that James Clear makes in his book. I have included a few general and a few personal examples. At the end of the post there is a little exercise to help you focus on systems instead of goals.

#1 Winners and Losers have the Same Goal

Every Olympic athlete aims to win a medal, but not all will succeed. So if both winners and losers share the same goal, the factor that sets them apart cannot be the goal itself.

This statement blew me away. It's true, how can two people with the same goal not necessarily achieve it? When it comes to Olympic medals, we might come up with excuses like better training facilities, more money or better coaches, but what if we break it down to simple goals? Why does Kevin read a book a week and achieve his goal of reading more, while David barely reads a book a month?

The factor that sets them apart is not the goal itself, but rather the systems. Systems are continuous small improvements that allows you to achieve different outcomes. Maybe Kevin and David have the same goal, but Kevin has swapped his time on his phone, with reading time, while David is following old patterns and not implementing a new system to read more.

Key takeaway: Rather than focusing on the goals, consider how you can change systems in your life that will enable you to achieve the changes you want.

#2 Achieving a Goal is only a Momentary Change

Here is an example Clear shares in the book: Your apartment is a mess and you set a goal to deep clean it this weekend. After completing the task you feel content, but in two weeks you're back to square one as your sloppy habits lead to the apartment becoming messy again. You don't have a proper system in place to keep your apartment clean.

By using the messy apartment as an example, it becomes evident that addressing the input will ultimately improve the output. If we make minor adjustments to our habits, we establish a system that ensures our apartment stays clean. For example: Each night, we dedicate just five minutes to tidying up - hanging up the sweater on the couch, putting away shoes, and wiping down the counter. Every Friday, before heading to our fitness class, we drop the garbage. By adopting these two new systems or habits - the 5-minute cleaning rule and garbage disposal schedule - our apartment will gradually become less messy.

Key takeaway: Addressing the input is more important than focusing on the output.

#3 Goals Restrict Your Happiness

Apparently, many of us tie our happiness to certain goals. Ergo, if the goal is not achieved, we are frustrated. On the other hand, we also postpone our happiness until we have reached a certain goal.

Further, goals also create this either-or mentality. If you set yourself a goal and don't achieve it, you have failed. You wanted to save $5,000 by the end of the year and you only have $3,000 on your account, you didn't reach your goal. Frustrating isn't it?

What if you implement a new system instead? You start a finance spreadsheet that you fill out on the first day of every month that gives you control of your finances. You fall in love with the process (maybe not in this example, but who knows, maybe you're a spreadsheet nerd?!)

Another thought: When you introduce a system, you might achieve a completely different goal than you originally thought. Let's stick with my example above. Instead of focusing on saving $5,000, you focus on organizing your finances and realize that you want to start investing, and you talk to your bank (or other providers) about investing $1,000. You've embarked on a completely new path that you didn't even know existed for you.

Key takeaway: Introducing new systems opens up new possibilities and makes you fall in love with the process.

#4 Goals are at Odds with Long-Term Processes

We all know the yo-yo effect from the great diets in the nineties. But the same works for goals: Let's take running as an example: Runners work hard for months, but as soon as they cross the finish line, they stop training. What's left to push them forward if they reached their goal? They fall back into old patterns.

"The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game."

I learned this with my marathon training. For months, running became a significant part of my life, along with focusing on nutrition, improving sleep, and learning about supplements. Once I completed the marathon, most of these habits gradually faded away. While I kept a few of these habits, most of them stopped once I crossed that finish line after 42km. I struggled with maintaining the habits of running, nutrition, and sleep after I accomplished my goal. Since I am aware of this, I am working on it and making sure that running remains a part of my life.

Key takeaway: Implementing systems means focusing on long-term processes and change.

End of Year Activity - Let's Implement New Habits in November

We are approaching the end of the year. Why don't you take out your bucket list from January and take a look at your goals for this year? Are there any goals you haven't achieved yet? For me, for example, it's meditation. I would love to develop a meditation routine. Why don't we use the last two months of the year to put systems in place to help us achieve our goals?

When it comes to meditation, I know exactly how to start - small. 3-5 minutes of guided meditation per day. And yet I don't put it into practice. I want to combine it with another habit (Clear calls this "habit stacking"). Every day, before I brush my teeth at night, I will meditate for three minutes. This also shuts down my system and prepares me for sleep.

What would you like to achieve this year and what systems could you implement? Here are some ideas on how to approach this activity:

• You would like to read more --> Build a reading habit

  • Read a few pages before going to bed

  • Read when on the bus instead of taking out your phone

• You would like to lose some weight --> Live healthier

  • Start every meal with something healthy (I often snack carrots while cooking)

  • Replace one snack per day with a fruit or nuts

  • Take a walk after lunch

• Be more creative

  • Start painting while watching Netflix

  • Paint/draw/write/brush for twenty minutes after work, create consistently

  • Join an art class

Strategies To Implement Your New Habit

• Two-Minute Rule: "When you start a new habit, it should take less than two minutes." Master the habit of showing up, establish a routine and then improve it slowly.

• Habit Stacking: Connect a new habit with an existing one, stack it on top of it. Example: While my coffee is getting ready, I do 10 pushups or meditate for a minute. While you brush your teeth, you think about three things you're grateful for.

• Implementation Intention: A plan you make about when and where you will implement a certain habit. "I will (behaviour) at (time) in (location)." Example: I will meditate before brushing my teeth in the bathroom.

Let me know how you are implementing this activity, I would be curious to hear your takeaways and what systems you came up with.

And I leave you with one last quote: " (...) the process of building habits is actually the process of becoming yourself." <3