Systems Check
“You do not rise to the level of your goals. You fall to the level of your systems.”
~James Clear
I love goals. I love the little dopamine hit I get when I meet a goal or get one step closer to a goal. I’m the person who will put something she’s already done on a to-do list just so I can check it off.
Goals are great!…when everything is moving along the way you planned, the way you envisioned, the way it “should” go.
Then WHAM!
Life hits hard and everything gets turned upside down and you find yourself just trying to figure out which way is up. Sound familiar?
More often than not, this is when goals go out the window. The “goal” becomes surviving, figuring it out, just getting through.
This is when systems – habits – come into play.
I have heard this James Clear quote many times, and read his book, Atomic Habits. (which I highly recommend!) While I understand the concept, the idea of “falling to your systems” really hit home right now.
May is a crazy time of year. We are on the home stretch of the school year. Every activity under the sun is happening from sports to field day to awards ceremonies to church confirmation to end of year parties. The list goes on. Add to that tween and teenage hormones….send help!
It’s times like these when our systems and habits really make themselves known. Because it’s our habits that can keep us going when life gets crazy or our lack of systems and habits can be our greatest enemy.
I’m thankful to say that in the crazy of the last several weeks, when I’ve been out of my normal routine, my systems – my fundamental habits – haven’t changed. I’m still getting my 128oz of water. I’m still protecting my sleep. I’m still getting physical activity. I’m still fueling my body in a way that nourishes it. And the big one for me, I haven’t turned to food for comfort.
This was my big aha moment – when I realized just how ingrained my fundamental systems have become. And it made me smile, because I’ve worked hard for that.
What do your systems look like when life gets hard? Is your Check Engine light on?
Here’s a systems check you can use to see if there’s anything you need to work on, so that the next time life throws a curveball, your systems will keep you afloat instead of sinking you:
1. Sleep: Are you prioritizing and protecting your sleep? You will manage that curveball much more gracefully on good sleep than you will with depleted energy. Check out my post on Sleep for ideas on improving your sleep.
2. Hydration: How much water are you drinking? Are you getting at least 64oz? Or are you filling up on coffee and sugary drinks that will dehydrate you? What changes can you make to move toward getting more water in your day? Check out my post on 5 Simple Tips to Drink More Water for well, tips!
3. Nutrition: Are you eating within an hour of getting up? Are you drinking coffee on an empty stomach? Are you eating protein and veggies or carb-heavy convenience food? All of this will impact your ability to handle stress.
4. Physical Activity: Are you getting physical activity throughout your day? Even a 5-10 minute walk multiple times a day can help you manage stress levels. If life is good and “on track,” aim for 150 minutes of exercise per week with a mix of aerobic, strength, and flexibility exercises for overall health. Take a look at my post on 5 Quick Stress-Busting Workouts if you need ideas.
5. Stress Management: Are you incorporating time for stress-reducing activities, such as prayer or meditation, deep breathing exercises, yoga, or gratitude? Are you taking short breaks throughout the day to step away, refocus, and recharge?
6. Social Connection: Are you intentionally connecting with family & friends? Maintaining those relationships are crucial for mental and emotional well-being.
7. Personal Growth: Do you need to make time for personal growth? Are you engaging in activities that stimulate your mind like reading, listening to podcasts, learning something new, or pursuing a hobby?
8. Self-Care Practices: Are you prioritizing your own self-care with activities that bring joy, relaxation, and a sense of fulfillment? If not, what could that look like for you?
It’s likely that a few areas are in good shape, while others need some attention. Don’t try to address all of them at once. Pick the one area that feels most important to you right now and focus on that one until that system is healthy before you move on.
Revisit this list regularly as life and priorities will change over time.
Comment below and let me know how your systems are doing and what’s one action you will take.
