Have you ever wondered why some people seem to breeze through life, ticking off goals like they’re second nature, while others struggle to make even small changes stick? The truth is that success doesn’t hinge on ironclad willpower. It’s about creating goal-setting systems—repeatable routines that make progress automatic.
The best part? Building these systems isn’t as hard as it sounds. In his groundbreaking book, Tiny Habits, behavior scientist BJ Fogg explains how small, consistent actions can snowball into big, life-changing results. Pairing Fogg’s insights with proven coaching principles from my book, Coach Yourself to Success, let’s explore how to tackle even the most daunting goals—like transforming your health or writing a book.
1. Building Systems for Transforming Your Diet and Exercise Habits
When it comes to changing long-standing habits like how we eat or exercise, relying on willpower alone rarely works. Instead, designing systems that make healthy choices automatic can shift the odds in your favor. This approach aligns perfectly with Fogg’s philosophy of starting small to achieve big.
Step 1: Shrink the Change
According to Tiny Habits, “simplicity changes behavior.” Start with an action so small it’s impossible to fail:
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- For diet: Swap one sugary drink for water each day.
- For exercise: Commit to just one push-up or a 30-second stretch every morning.
As Fogg explains, these tiny wins build momentum, creating a ripple effect that can lead to more substantial changes.
Step 2: Automate Your Environment
Set up your surroundings to guide your actions effortlessly:
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- Meal Prep Simplified: Plan meals and order groceries online once a week. Keep healthy snacks like pre-cut veggies and nuts visible while tucking junk food out of sight (or better yet, out of the house).
- Workout Cues: Leave your yoga mat or sneakers where you’ll see them, like right next to your bed.
One of my clients struggled to stop late-night snacking. Inspired by these principles, she made veggies and hummus her go-to snack and kept chips out of the house entirely. Soon, her new habit felt natural.
Step 3: Celebrate Tiny Wins
Fogg’s research emphasizes the importance of celebrating small successes to reinforce habits. Every time you complete a tiny action—like drinking water instead of soda—say “I did it!” and smile. Celebrating feels silly at first but it strengthens the habit.
Step 4: Accountability is Power
Your system becomes even stronger when someone else is cheering you on.
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- For diet: Join a meal-planning group or an online weight-loss challenge.
- For exercise: Book group fitness classes or recruit a buddy for regular walks.
2. Designing Systems for Big Goals Like Writing a Book
Writing a book is a bucket-list dream for many, but it’s easy to get overwhelmed. Without a system, it’s all too common to write in fits and starts, losing momentum after the initial burst of inspiration. Here’s how to keep the progress flowing.
Step 1: Start With a Clear Plan
Break the project into manageable milestones:
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- Outline your chapters.
- Set a word count goal (e.g., 500 words/day or 3,000/week).
- Choose deadlines for your first draft and revisions.
A client of mine once felt stuck on her dream of writing a memoir. Together, we mapped out her system: 30 minutes of writing every weekday at the same time, paired with small, celebratory milestones like a fancy coffee for every chapter finished. Within six months, her draft was complete.
Step 2: Routine is Everything
Build a routine to make writing consistent and predictable:
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- Write at the same time every day, whether it’s early morning, during lunch, or before bed.
- Designate a specific writing space and protect it from distractions.
Step 3: Batch Related Tasks
Multitasking slows you down. Instead, batch your tasks:
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- Dedicate time for research so you’re not stopping mid-sentence to fact-check.
- Edit one chapter at a time instead of perfecting every paragraph as you go.
Step 4: Track Progress Visually
Track your word count on a spreadsheet or even a sticky note on your desk. Watching your progress grow fuels motivation. Celebrate big milestones with meaningful rewards—a new notebook, a fun weekend trip, or framing your finished manuscript’s title page.
Step 5: Don’t Write Alone
Join a writers’ group, hire a coach, or share drafts with a supportive friend. External accountability helps keep your system moving when motivation dips.
3. What If Your System Isn’t Working?
Sometimes, even with a system in place, you might not see the results you were hoping for. This is completely normal—systems need tweaking, just like recipes. If you find yourself stuck, here’s what to do:
Evaluate and Adjust
Ask yourself:
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- Are my baby steps too small? Tiny habits are a great starting point, but if they’re not creating momentum, it’s time to build on them. For example, increase your daily word count from 200 to 300 words or extend your walks from 5 to 10 minutes.
- Is my system too complex? If your routine feels overwhelming, simplify it. Remove unnecessary steps or focus on just one part of the process.
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Track and Reflect
Take a week to track your efforts and results. Are you consistently following the system? If not, identify barriers and adjust. Maybe you need to schedule your habits at a different time or enlist more support.
Experiment Boldly
Think of your system as a work in progress. Try new methods until you find what clicks. If a morning writing routine isn’t working, switch to evenings. If meal prepping feels like a chore, experiment with simpler recipes.
Remember, systems aren’t set in stone—they’re tools to help you achieve your goals. Keep refining until you see results.
Systems Make Success Inevitable
The beauty of goal-setting systems is how they automate success, taking the weight off your willpower. As you start small, celebrate progress, and keep your systems flexible, you’ll find the results feel almost effortless.
Whether you’re reshaping your health or tackling a monumental dream like writing a book, systems keep you moving forward—even on tough days.
Ready to Transform Your Goals?
If you’re ready to start designing systems tailored to your life, join my New Year’s Evolution Course and make this the year you create the life you’ve always wanted.
Let’s make this the year you succeed with ease. No more struggling—just smart systems and the results you deserve!
