The Problem with Goals Alone
Humans set goals all the time—lose weight, write a book, run a marathon, start a business. But let’s be honest—how often do we fall short, even when we really want to succeed?
It’s not because we’re lazy. It’s not because we don’t care enough. And it’s definitely not because we’re incapable. More often than not, it’s because we’re relying on motivation to carry us. Motivation only takes you so far. When it wears off, you’re left with your old habits—and those usually aren’t the kind that get you closer to your goal.
So what can we do to bridge that gap between wanting and doing?
What can we put in place to take over when the motivation just isn’t there?
Systems.
Why Systems Work
Systems create structure you can lean on—even on bad days.
Let’s say you’re trying to stick to a diet. The morning and afternoon go well, but then the evening hits, and your willpower crumbles. You give in to cravings, feel frustrated, and fall off track.
There’s a reason this happens, and it’s not a character flaw. It’s called decision fatigue.
Decision fatigue is the mental exhaustion that builds up from making too many decisions—especially the small, routine ones. Think of your decision-making ability like a battery. Every time you decide what to wear, what to eat, when to work out, whether to scroll or meditate—you’re draining that battery. By the time it’s evening and you’re faced with a decision that really matters—like whether to order fast food or cook a healthy meal—you’re running on empty.
This is why it feels so much easier to skip the gym after work or doomscroll instead of journaling in the evening.
Systems reduce decision fatigue by removing unnecessary choices. They answer questions for you before they come up:
- “Should I work out today?”
- “What should I eat for lunch?”
- “When should I journal?”
Instead of debating, you follow the plan. And that structure frees up more mental energy to handle the harder stuff.
Systems also shift your identity—from “I want to complete [insert goal]” to “I’m someone who is actively working toward it.” Consistency is key here, rather than perfection. A three-day-per-week strength training plan that you follow 100% is more effective than a six-day plan you complete once in a while.
Systems don’t guarantee success, but they make it far more likely.
My Personal System: Running
I haven’t always been into health and fitness. I haven’t always been a triathlete—or even a runner. In fact, running has always been something I’ve had to work really hard at just to be mediocre. I’ve lost count of how many times I’ve tried to start a running routine and failed.
Every time, the pattern was the same: I’d start when motivation was high. Then motivation would fade, and the habit would fall apart.
It wasn’t until I created a system that gave me something to lean on during unmotivated days that things started to change. Here’s the structure I follow:
The Goal: Stick to My Running Routine
- Make the plan fit my schedule so there are no excuses
- Two short runs: Tuesday and Thursday mornings
- One long run on Sunday
Identify the Friction
Scheduling wasn’t the problem. The friction was mostly mental. So I asked myself:
- What time and place do I plan to work out?
- What do I usually feel five minutes before?
- What do I usually do instead?
- What would make it 10% easier to start?
- What’s one “good enough” version I can do on bad days?
From this, I noticed two big sources of friction:
- Emotional: I’d built up years of self-judgment and frustration around running. That made starting feel heavy.
- Environmental: My phone was right next to my bed. Easy to snooze. Easy to scroll.
How I Overcame the Friction
Redesign the emotional experience:
I made the first step stupidly easy. All I have to do is a five-minute walk. No pressure. That’s it. Almost every time, that walk builds momentum and turns into more.
Add a ritual:
To help reframe running as something positive, I created a before-and-after ritual. I brew one of my favorite coffees before the run (something better than my usual Maxwell House), and after the run, I let myself watch YouTube. Now, running is paired with small pleasures.
Change the environment:
I moved my phone across the room. Now I have to physically get up to turn off the alarm. I also have to move quickly so my wife doesn’t suffer through the alarm as well. That small change helped me break the habit of lying in bed and scrolling.
Create a “good enough” option:
On rough days, instead of doing the full workout, I run half the distance but aim for a slightly faster pace. On a 4-mile day, that means just 2 miles at a solid effort. It’s not perfect—but it keeps the habit alive.
Journal before and after:
I write a few lines before the run and again afterward. Almost every time, the takeaway is the same: “I’m glad I did it.” (Except for that one time a horsefly chased me for a mile—I definitely regretted running that day.)
How to Create a System for Any Goal
Here’s a basic framework for creating your own system:
- Define the outcome. Be clear about what you want.
- Reverse engineer the actions. What small, regular steps lead to that result?
- Build a rhythm. Structure your week, but keep it flexible.
- Reflect regularly. Track what’s working and what’s not.
- Adjust when needed. Systems should evolve with you.
But here’s the truth: no two systems will look the same.
You have to ask yourself:
- What’s stopping me right now?
- Is it emotional friction? (Overwhelm, fear, self-doubt?)
- Is it environmental? (Too many distractions? No workspace?)
- What can I tweak to make the next step easier?
If your goal is to start a business, maybe your friction is sitting down to write the business plan. Is your workspace cluttered? Would a quiet café help? Are you overwhelmed with too many ideas? Would a checklist let you focus on just one thing at a time?
Whatever the obstacle is, build your system to support you—especially when motivation disappears.
What a System Isn’t
It’s important to keep your expectations realistic.
A system isn’t a magic cure. It won’t erase every excuse or make every habit enjoyable. You’ll still have days where it sucks. That’s exactly why you need one.
A good system doesn’t rely on you always being “on.” It catches you when you’re tired, distracted, or doubting yourself. It gives you something to lean on when the last thing you want to do is keep going.
Progress doesn’t come from rare bursts of effort—it comes from small steps taken even when it’s inconvenient.So no, a system isn’t glamorous. But it is powerful. And if you build one that fits your life, your identity, and your goals—then you’ll have something to carry you forward, long after motivation has left the room.
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