The end of the year often marks a time of reflection about what we might want next year to be about. The collective culture pauses to consider and set goals for the upcoming 12 months. This year at Anthem, we are hoping to use this time not just to set goals for ourselves, but to consider the habits we need to achieve them.
Many of you dominated your 2024 goals–you hit PR’s and conquered new skills. Some of us didn’t quite meet all our goals for the year, so it got us thinking…what are we missing?
Like last year, we will be filling out the goal board starting Monday, December 30th. But, this year we are focusing on the systems (a series of small habits) we need to achieve those goals.
As James Clear writes in Atomic Habits, “All big things came from small beginnings.”
Common wisdom (especially during this time of year) emphasizes setting specific, actionable goals (see last year’s blog for more on this). But what if success isn’t really about setting goals and more about the systems (and thus the habits) you follow to achieve these goals.
As you’ve probably heard, we are kicking off the year with a habit challenge, which includes a seminar on understanding habits–how to build good ones and break bad ones. We’re hoping to use this knowledge to do a gym wide challenge of no sugar, no alcohol for 28 days (Jan 4- Feb 1). While we’re giving you a challenge to focus on for the first month of the year, what we’re really trying to do is establish the tools you need to achieve the goals you have. So we’re tying in this education to our annual goal setting too!
The Difference Between Goals & Systems
Goals are about the results you want to achieve (the outcome).
Goals are great for setting a direction, but systems are how we make progress. Afterall, winners and losers often have the same goals; the difference is their process of working towards the goal, not the goal itself.
We give so much emphasis to setting goals, but forget to spend our time implementing the systems we need to achieve these goals. If you’re serious about achieving your goals, focus on the systems! If you implement and follow your systems, the goals will take care of themselves.
For example, your goal might be to achieve your first pull-up. Your system is the steps you will take to get your first pull-up:
1. Pick a pull-up program or reach out to Hadley to have one designed just for you.
2. Determine the frequency you will practice (ex. 3 times a week)
3. When will you practice (Monday, Wednesday, Friday at 10:30).
4. Bonus: find an accountability buddy (a friend who is going to hold you accountable and check in to see if you are sticking to your plan).
Setting Goals at Anthem and Building Systems
This year when you set your goals at Anthem, we want you to have a system of execution that you’ve thought through ahead of time (confused about this, talk to an Anthem coach for some guidance).
On the goal board, you will write your goal and your intention to implement your system. For example:
Goal: First Bar Muscle Up
Implementation Intention: I will work on a muscle up program on Tuesday and Thursdays after class from 10:30-11am.
The details of your system, you will write down on your own (see examples in detail below). We will be focusing on setting three goals for the year:
1. One Month Goal: Build a Healthy Habit (maybe it’s 28 days of no sugar, no alcohol)
If you are participating in the habit challenge at Anthem, we will guide you through this one. If you are interested in understanding the science around habits, but would rather put this knowledge to a different test, you are still welcome to join the Anthem habit challenge! We picked sugar and alcohol because it offers a high return on improved performance, nutrition, and sleep, but our first priority is to support you and your goals. You can sign up for our habit challenge here. If you’re an Anthem member, check your email for the code to get a $25 discount.
2. 3-6 Month Goal: Build a Skill
The system:
What skill do you want to build?
What program will you use? (Need a program…reach out to Hadley if you want a program designed for you).
How often and when will you work on this?
Who will you be accountable to? A coach, a friend?
3. 1 year Goal: Hit a PR
Identify what you need to achieve this goal: mobility? Technique? Strength? All of the above?
Find a program (Need a program…reach out to Hadley if you want a program designed for you).
How often and when will you work on this?
Who will you be accountable to? A coach, a friend?
Thank you for an incredible 2024! We are so excited to see what adventures lay ahead in 2025!