How to achieve goals and achieve results without violence against yourself

Enter system changes

Even if we make it extremely easy to implement the habit, it will still take time, and we always have better things to do. So the question boils down to the following: is it possible to get the desired result without time and energy costs? Fortunately, in some situations, the answer is yes.

To do this, you can use a technique that I call system change. First, I will introduce you to a formal description of this tool, and then I will explain the essence with simpler examples from life.

So, a systemic change is a one-time impact on the situation, as a result of which undesirable actions become physically impossible, and the desired result is obtained by itself.

I know it sounds complicated, so let's jump straight to the examples. Imagine that your back began to ache from sedentary work. You are determined to devote attention to yours before it is too late. What might the development of events look like?

Option number 1. At first, you control your posture and straighten your back every time you notice that you are slouching. Gradually, you will remember this less and less often, and then you will completely forget, getting used to the pain.

Option number 2. You decide to trust modern technology and buy a gadget that monitors your posture and signals if you start to hunch over. This is a step forward compared to the first option: now it is impossible to forget about your back. You can rely on the memory of the device.

But you still need to consciously make the effort to straighten your back after each signal. As in the first case, after a while you will get used to the signal and stop paying attention to it. In addition, you will have to attach the device to clothing every time before starting work. In a word, it is still far from complete automation.

Option number 3. A new item appears in your wardrobe - a posture correcting corset. Unlike the first two options, now all that is required of you is to put on a corset over a T-shirt in the morning. Then he will do all the work himself, without your participation. The option is good, but still falls short of the reference. Firstly, you will have to remember the corset every morning. And secondly, wearing it all day is not recommended, because the muscles must get rest from the tightening straps.

Option number 4. You donate your fashionable office chair to a colleague, and in return you buy an orthopedic knee chair. In such a chair, even if you really want to, you will not be able to sit hunched over - it will be uncomfortable. This option is an excellent example of systemic change. It is enough to attend to the purchase of a chair once, so that later you will forever forget about all the issues related to posture.

From now on, the process will be automatic. You calmly do your work, and the chair ensures the correct body position. There is no need to put on, correct, adjust, or remember anything. And even less so. The issue has been resolved.

Apply them in all areas

One of the participants in my training course applied the idea of systemic change to the prevention of flat feet in a child. At the initial stage, you can cope with the deformation of the foot using a special massage mat. If you put it in the nursery, the child will walk on it barefoot all day long. Not on purpose, but simply because the rug lies where the baby is used to playing.

The only catch is with systemic changes: they cannot be invented for all situations.

If, despite all your efforts, you cannot determine such a change for a specific problem, try at least to find some semi-automatic solution. For example, similar to option # 3 in the posture example above. If this does not work out, you can start with a clear conscience to fully work on the habit according to all the rules.

To make it clear in which direction to move, let's remember our heroes from the first chapters of the book: a girl on a diet and a manager who. Each of them can come up with a systemic change for their situation and thereby facilitate the movement towards the goal.

Learning English

For a manager, the formulation of the problem will look something like this: "Learning English happens by itself, without purposeful efforts." Yes, this is the dream of every schoolchild and student!

What can we do to make this dream come true? For example, change the interface language on all devices we deal with during the day: computer, laptop, smartphone and tablet. It is worth doing the same with programs and services, from social networks to email clients.

Thus, most of the day we will be immersed in the English-language context. The Oxford accent is unlikely to emerge from this, but some previously unfamiliar words, phrases, and language constructs will become familiar over time. A semi-automatic solution in this situation would be to replace Russian-language films and TV series with English ones. Or at least download English subtitles.

Slimming

Now let's move on to the girl who wants to get rid of. Here the formulation of the problem will sound just fabulous: "How to do nothing and lose weight at the same time." As a systemic change, the popular advice of nutritionists is suitable: remove all large, deep and roomy dishes from the house, and use small plates instead.

This will most likely lead to the fact that our heroine will eat a little less … or walk a little more. It's just that now, in order to get a portion of the usual size, you need to walk to the kitchen several times for more.

If you develop this idea, you can replace forks and spoons with Chinese chopsticks. Then the girl, willy-nilly, will begin to eat slowly, calmly and consciously, and this will definitely benefit her digestion.

Health

Have you heard the story about American Eric O'Gray? The systemic change turned his life upside down and inspired thousands of people. Eric suffered from severe diabetes and weighed 154 kilograms. The doctors said: if no action is taken, the man will last no more than five years, and as a result, the disease will finish him off. Then Eric went to the animal shelter and took a pet, which he named Petey. The dog spent many years in a cage, due to a lack of activity, he also had health problems.

The two started helping each other. They took long walks every day, and as a result, both lost weight. During the first year, Eric lost 54 kilograms, and his four-legged friend - 11. Eric even managed to run a marathon, which he did not even dare to think about before.

“Now I have everything in my life that can only dream of, and I owe all of this to Petey. It was not I who took care of him, but he took care of me …”- confesses Eric. The man told his story in the book Walking with Petey: The Dog That Saved My Life.

Yes, yes, in this case, the four-legged friend has become a systemic change! Eric did one single act - he took the dog from the shelter - and was no longer able to behave the way he used to: never leave and complain about a difficult fate.

Conclusion

In conclusion, I want to share ideas for system changes that can be useful to everyone, without exception.

Want to learn blind typing but can't find time for class? Simply remove all lettering stickers from the keyboard and the learning process will start by itself.
Do you want to relax your body more often and get rid of muscle blocks, but do not have time for a massage? Replace the standard shower head in the bathroom with Alekseev's shower, and each water procedure will turn into a hydromassage.
Want to wake up earlier and do exercises, but can't open your eyes in the morning? Create the most comfortable sleeping conditions: replace your regular pillow with an orthopedic pillow, turn on the humidifier and buy an alarm clock. Use blackout curtains to sleep in total darkness. Then you will get much better sleep in the same time, which means that it will become easier to get up in the morning.

For more ideas and tips on energy management, goal-setting, and self-efficacy from Nikita Maklakhov and his 100 podcast guests, see the book To Be Done!