As I am writing this, the New Year 2024 is just beginning. Of course, this puts us in mind of resolutions, new goals for the new year, and how to reinvent ourselves so as not to make the same mistakes as last year. A fresh start. Let’s look at goals and resolutions to see how we can circumvent the typical resolution failure most people will face.
Statistics show that most New Year’s resolutions are toast by January 18th. In fact, an unofficial day has been established to commemorate the occasion. Ditch New Year’s Resolutions Day is January 17. Other sources denote the second Friday in January as “Quitter’s Day.” The Forbes Health/One Poll survey found that only 8% of respondents stick with their goals for one month (Davis, 2023). Why does this happen, and how do we prevent it from happening to us?
One theory as to why New Year’s resolutions–and any lofty goal for that matter–fail is that the goal is too ambitious. People want to change their entire lifestyle literally overnight. In the case of New Year’s resolutions, they attempt to start at full steam after binge drinking and pulling an all-nighter. Lofty goals are great, but a smarter way to tackle them is to take them piece by piece. Plan out a big goal by creating a system to achieve it. In other words, turn a goal into a series of daily habits that can be performed consistently. Then, focus on the habit that will create the desired outcome rather than the outcome itself.
According to James Clear, author of Atomic Habits, working on something a little every day counts for more than going all out once in a while. He asks, “If you were a basketball coach and you ignored your goal to win a championship and focused only on what your team does at practice each day, would you still get results (Clear, 2018)?”
This brings us to talking about Systems vs. Goals. The difference is in the way you think about what you will achieve and how you will achieve it. James Clear points out that winners and losers have the same goals, and while you may achieve the goal, there is only real improvement if you change the system behind it. It’s the same as treating a symptom without addressing the root cause. Imagine if your goal was to lose weight. You decide how you are going to do it, write up a SMART goal, and go after your goal with vigor. You may end up losing the weight, but if the way you lost it isn’t sustainable, you will likely gain it back, plus some extra.
Achieving a goal only changes your life for the moment. That’s the counterintuitive thing about improvement. We think we need to change our results, but the results are not the problem. What we really need to change are the systems that cause those results. When you solve problems at the results level, you only solve them temporarily. In order to improve for good, you need to solve problems at the systems level. Fix the inputs and the outputs will fix themselves.
James Clear, Atomic Habits (2018)
The solution is to find something that you can do every day that you actually look forward to, that makes you feel good, and is repeatable for the long-term. Run just to run, because you enjoy running not because you have a marathon goal. As coaches, we like to say, “Trust the process.” James Clear says we need to fall in love with the process. The process is the key. It’s the difference between winning and losing. It’s also the difference between long-term results and the yo-yo effect.
Plus, if you love the system, you will be happier long term. Many people, including myself, think that we will only be happy once we reach the goal. Once those pants fit, or that money is saved, or the house is clean…but are we really happy when those things happen? We may hate the process, too. So even if we achieve our goals, the results aren’t sustainable. The answer is consistency. Creating habits, or systems, that create the results we want. Here’s how:
How to create a system to achieve your goals:
Step 1: Decide what you are going to do.
Goals are actually handy tools when we use them to guide us where we want to go. In the past, I have recommended my clients create SMART goals that are specific, measurable, achievable, relevant, and time-bound. Goals such as these are still important. You need to have a clear idea about where you are going. However, as we discussed above, the goal isn’t the whole point.
Step 2: Determine what daily habits will lead to the outcome you desire
Want to lose a few pounds? What daily habits will help you succeed? Try starting your day with protein, eating mostly whole foods, walking at least 8,000 steps, and abstaining from alcohol. Rinse and repeat most days. The “most days” in that sentence is important. Consistency doesn’t necessarily mean you do all of these things every day. It means you do them most days. If you miss a day, you get back to it the next day without guilt or a need to overdo it to punish yourself.
Systems thinking will look like this: I want to improve my HRV this year. What habits or lifestyle changes do I need to build to accomplish this goal? What stress management techniques should I implement daily? How can I improve my sleep?
Keep in mind that you may not enjoy the habit you are trying to build at first. You might not like it at all. You will have to use some discipline to make your new habit stick. However, you will be surprised by how quickly avoiding sugar or working out can change your tastes. Soon, the days you don’t go to the gym will be the hard ones!
Remember, if you need help staying accountable for your goals, or even coming up with effective goals in the first place, I am currently taking new clients. Are you confused about what to eat? Worried about navigating social situations or being judged for eating healthier? Is your plan to achieve your goals considered a “fad” diet and doomed to fail? Have you had success with your current plan before, but it doesn’t seem to be working as well this time? Click here to schedule a free discovery call today!
References
Clear, J. (2018). Atomic Habits: An easy and proven way to build good habits and break bad ones. Avery.
Davis, S. (2023). New Year’s resolutions statistics 2024. Forbes. https://www.forbes.com/health/mind/new-years-resolutions-statistics/
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