ARTS - Review - Don’t Just Set Goals. Build Systems

不要只设置目标。要建立系统。

The Secret To Happiness And Achieving More

通往幸福和成就更多的秘诀。| 幸福和获得更多的秘密

It’s that time of year again.

The cycle never gets old.

Let me guess… You’re probably reflecting on what a treacherous year it’s been.

The trials and tribulations you’ve had to overcome.

Yet you are highly convinced next year will be different…

It won’t.

又一年来了。

循环永不老。

让我猜猜，你可能在回想今年是多么危险的一年。

你必须克服的困难和磨难。

然而你深信明年会有不同。

他不会…

I hate to be the party pooper, but I genuinely want the best for you, so I will tell you as it is…

At the beginning of 2022, you probably set goals you want to achieve for the year, right? Lose weight, clear debt, learn a high-ticket skill, etc.

Did you achieve it?

If you did, I’m not talking to you — click the “X” button in the top right corner of your screen.

But if you didn’t, I want to help you break the habit of setting lofty goals that never get realized.

我不想扫你的兴，但我真心希望你过得好，所以我实话告诉你吧。

在2022开始的时候， 你可能设置你想要实现的年目标，对吧？减肥、清账、学一个高回报技能等。

你实现了吗？

如果是，我没什么告诉你的。— 点击屏幕顶部右边角的 X 按钮。

但是如果你没有，我想帮助你改掉设定永远不会实现的崇高目标的习惯。

I want to share with you the technique I’ve used to transition from:

• a taekwondo fighter who was once tipped to represent team GB at the 2012 Olympics
• to a footballer who walked away from a professional contract
• to a preacher leading a congregation of 70+ youths
• to a machine learning engineer and writer whose stories have been viewed more than 2.1 million times in the past two years.

All in the space of a decade.

我想要分享给你我用来转变的技巧：

• 一位跆拳道选手，曾经被认为是2012年奥运会英国队的代表
• 一个足球运动员放弃了职业合同
• 带领70多名年轻人集会的传教士
• 一个机器学习工程师，在过去两年写了被超过2百万次浏览的故事

一切都发生在十年内。

As you read the remainder of the story, keep an open mind.

I will leave you with practical steps you can implement from today that are guaranteed to transform the outcomes you achieve for 2023 and beyond.

Like the late Albert Einstein used to say, “Insanity is doing the same thing over and over and expecting different results.”

当你阅读故事的其余部分时，保持开放的心态。

我将留给你们一些切实可行的步骤，你们可以从今天开始实施，这些步骤保证能够改变你们在2023年及以后实现的成果。

像早年爱因斯坦曾说，愚蠢就是一遍又一遍地做同一件事，却期待不同的结果

The problem with goal setting

We’ve all been sold a lie.

Goal setting is not how you achieve the things you want in life.

A goal is required for direction but to think it is how you will achieve what you want is flawed.

Here’s why:

设置目标的问题

我们都被骗了。

目标设定不是生活中你想要如何实现的东西。

方向需要一个目标，但认为它是你如何实现你想要的是有缺陷的。

这是原因：

#1 The positive fantasy trap

It’s easy to become over-invested in achieving your goal.

You know… when the only thing you can think of is achieving the goal.

The excitement. The joy. The relief.

This is called a “[positive fantasy](https://www.sciencedirect.com/science/article/abs/pii/S002210311100031X#:~:text=Positive fantasies allow people to,positive fantasies about the future.).”

It’s not healthy.

Psychologists have found the number one way your brain can unintentionally deter you from realizing your goals is by fantasizing.

Positive fantasies allow you to indulge in the desired future mentally…

You can taste the sensations of what it’s like to achieve your goal in the present — this depletes your energy to pursue your desired future.

You’re also not alert to the obstacles you will inevitably face, which leaves you stagnant upon encounter.

积极的幻想陷阱

在实现你的目标时，很容易变的过度投资。

你要知道，唯一你可以思考的事情，就是实现目标。

那种兴奋，那种喜悦，那种解脱。

这就是所谓的“积极幻想”

这样不健康。

心理学家发现，大脑无意中阻止你实现目标的第一种方式就是幻想。

积极的幻想可以让你沉溺于理想的未来。

你可以尝到当下实现目标的感觉ーー这会耗尽你追求理想未来的精力。

你也没有意识到你将不可避免地面对的障碍，这使你在遭遇时停滞不前。

#2 The outcomes first trap

Goals hone in on outcomes…

This doesn’t take into consideration the development required to maintain the outcome.

Why do you think 70% of lottery winners go broke and a third declare bankruptcy within three to five years?

The symptom is treated (being broke), but the cause (lousy spending habits) is untouched.

It’s easy to think the outcomes are the problem when things look gloomy — you’re conscious of them —

When you’re broke, you feel broke.

When you’re overweight, you feel overweight.

But it’s easy to miss the cause for the recurring outcomes because they usually occur at a subconscious level.

Yes, you can win the lottery or get liposuction…

But if you continue to spend recklessly or eat junk food all the time, you’ll be right back to where you started.

Solving problems at the outcome level is temporary.

2结果第一个陷阱

目标在于结果。

这没有考虑到维护结果所需的开发。

你认为为什么70% 的彩票中奖者在三到五年内破产，三分之一的人宣布破产？

症状得到了治疗(身无分文) ，但病因(糟糕的消费习惯)却未受影响。

人们很容易认为，当事情看上去令人沮丧(你意识到了这一点)时，结果就是问题所在

当你破产的时候，你会感到破产。

当你超重时，你会感到超重。

但是很容易忽略重复出现的结果的原因，因为它们通常发生在潜意识层面。

是的，你可以中彩票或者做抽脂手术。

但是如果你继续不计后果地花钱或者一直吃垃圾食品，你就会回到你开始的地方。

在结果层面上解决问题是暂时的。

#3 The failure state trap

Have you ever thought, “when I achieve X, I’ll be happy?”

That is the failure state.

It’s a by-product of adopting the goal-first mentality.

Happiness is pushed to some later date in the future while your present self battles with the misery of the current moment.

The reason it occurs is simple: goal orientation creates either-or conflicts —

“you are either a failure (you have not achieved what you want), or you are a success (you have achieved what you want).”

There’s no middle ground.

I’ve fallen into this trap countless times.

失败状态陷阱

你有没有想过，“当我达到 X 的时候，我会很快乐?”

这就是失败状态。

这是采取目标第一心态的副产品。

幸福被推迟到未来的某个日期，而你现在的自己正在与当下的痛苦斗争。

发生这种情况的原因很简单: 目的导向会产生非此即彼的冲突ー

“你要么是个失败者(你没有得到你想要的) ，要么是个成功者(你已经得到了你想要的)。”

没有折中的办法。

我已经无数次掉进这个陷阱了。

What are systems?

Systems are the moving force for the goals you set.

They preserve the need for self-control and increase your overall happiness in the long run.

“Goals are good for setting a direction but systems are best for making progress.”

— James Clear, Atomic Habits

Here are a few examples of effective systems:

→ Objective: Write a book in a year. System: Write “[two shitty pages a day](https://tim.blog/2019/03/19/the-tim-ferriss-show-transcripts-safi-bahcall/#:~:text=two shitty pages a day)” (as Tim Ferris would say). → Objective: Grow on social media. System: Post daily. → Objective: Master an instrument. System: Practice the fundamentals of the instrument daily.

系统是什么？

系统是你设定目标的推动力。

他们保留了自我控制的需要，从长远来看增加了你的整体幸福感。

“目标有利于设定方向，但制度最有利于取得进展。”

ー詹姆斯 · 克利尔，《原子习惯》

下面是一些有效系统的例子:

目标: 一年内写一本书。系统: “一天写两页屎”(蒂姆 · 费里斯会这么说)。

目标: 在社交媒体上成长。系统: 日报。

目标: 掌握一种乐器。系统: 每天练习乐器的基本原理。

The importance of systems

Systems introduce structure.

For example, the UK uses a credit system to determine your borrowing eligibility.

I’m not saying it’s perfect, but it takes the guesswork out of who the bank thinks will likely pay them back when they borrow money.

The same is true for your life.

Systems eliminate the guesswork about what you must do to achieve what you want.

Goals without systems create chaos in your life.

Here’s why you need them:

系统重要性

系统引入结构。

例如，英国使用信用系统来确定您的借入资格。

我并不是说这是完美的，但是这需要猜测银行认为当他们借钱时可能还钱的人。

您的生活也是如此。

系统消除了有关实现想要的目标必须做的事情的猜测。

没有系统的目标在您的生活中造成混乱。

这就是为什么您需要它们的原因：

#1 Systems focus on the skill

Focusing on the skill embraces process — “I’m not yet where I want to be, but if I do X, I’ll be a step closer.”

Even if you do not achieve your goal, you have developed a skill that will stay with you forever.

All of your efforts are not in vain.

系统聚焦技能。

专注于技能的过程 – 我不知道我想去哪，但是我如果做X， 就会迈进一步

尽管没实现目标，你仍然开发了一项永久傍身技能。

你所有努力并非白费。

#2 Systems create life-long change

Unlike goals, systems emphasize process…

Systems treat the cause of a problem, and the symptoms (outcomes) change as a by-product.

“Fix the inputs, and the outputs will fix themselves.” — James Clear

For example, treating lousy spending habits may result in you having more disposable income.

系统创建长生命周期改变

不像目标，系统强调过程。

系统处理问题的原因，症状(结果)作为副产品改变。

修复输入，输出将会修复他们自己

例如，治疗糟糕的消费习惯可能会导致你有更多的可支配收入。

#3 Systems embrace happiness in the present

Systems acknowledge the grey zone between where you want to be and where you want to go.

It’s not just black and white.

You don’t have to wait until you achieve what you want before you can be happy.

You can be happy now…

You can be happy now by falling in love with the sensation of moving toward where you want to be.

If you’ve read this far, you’re probably wondering how to create a system.

I’ll show you in five simple steps.

系统拥抱当下的幸福

系统承认在你想去的地方和你想去的地方之间的灰色地带。

不只是黑白分明。

你不必等到得到你想要的东西才能感到幸福。

你现在可以开心了。

你现在可以通过爱上那种朝着你想要的方向前进的感觉而感到快乐。

如果您已经读到这里，您可能想知道如何创建一个系统。

我将用五个简单的步骤向你展示。

How to create a system in 5 simple steps

The secret to building an effective system is incorporating small, consistent wins into your life.

You must have something you can celebrate each day.

Brace yourself.

This will be the most practical part of the article; Grab a notepad and pen, and work through these steps with me.

如何用简单5步骤创建一个系统

建立一个有效系统的秘诀是将小的、持续的胜利融入你的生活。

你肯定每天都有值得庆祝的事。

做好心理准备。

这将是这篇文章中最实际的部分; 拿起笔记本和钢笔，和我一起完成这些步骤。

Step 1: What do you want to achieve?

Sit down and think about what you want.

Be honest with yourself, and don’t be afraid to go deep.

For instance, saying “I want to be a professional footballer” is not detailed enough if the truth is you want to be one of the best professional footballers playing in a top-four club that competes for titles in England and Europe.

The goal of this step is to completely define what is on the other side of the river.

The following steps will show you how to build a bridge and walk across it.

第一步 你想实现什么

坐下想象你想要的。

对自己诚实，不好害怕深入。

例如，说“我想要成为一个专业足球运动员”是不够详细的，如果你希望成为一个最好的专业最运动员，在英国欧洲4大顶级俱乐部踢球。

这步的目标是完成定义河的另一边。

下一步将会向你展示如何建一个桥走过去。

Step 2: The five why’s

Everyone has goals they want to achieve — sometimes, people have the same goals as you.

What will set you apart from them is your why.

Your “why” is what fills you with a sense of mission.

But it is essential to identify where the core problem lies — the thing blocking you from where you want to be (Remember*:* systems treat the cause*, not the symptom).*

The five why’s technique is a great tool to discover exactly that.

It’s pretty simple; ask yourself why you want what you want, answer, and repeat the process four more times.

For instance, take the following scenario:

Why #1: Why do you want to be one of the best professional footballers playing in a top-four club that competes for titles in England and Europe? Response #1: I have a chip on my shoulder. I want to prove people who doubted me wrong.

Why #2: Why do you want to prove yourself to people who doubted you wrong?Response #2: So, in the future, people do not give up on me.

Why #3: Why don’t you want people to give up on you? Response #3: It kills my confidence

Why #4: Why does it kill your confidence? Response #4: Because I’m very attuned to what people think of me.

Why #5: Why are you very attuned to what people think of you? Response #5: I have low-self esteem, and it hurts me when I feel like I’m letting others down.

Boom!

The root cause of our scenario cases problems is low-self esteem. The goal of their mission (to become what they want) is to build their self-esteem — which is something that can be worked on each day.

第二步 五个为什么

每个人都有想要实现的目标 — 有时人们和你有相同的目标。

让你与众不同的，是你的原因。

你的“为什么”让你充满使命感。

但是，确定核心问题在哪里是至关重要的ーー那个阻碍你到达你想去的地方的东西(记住: 系统治疗的是病因，而不是症状)。

五个为什么的技术是一个伟大的工具，发现确切的。

这很简单; 问问你自己为什么你想要你想要的，回答，然后再重复这个过程四次。

例如，以下面的场景为例:

为什么 # 1: 为什么你想成为在英格兰和欧洲争夺冠军的四强俱乐部踢球的最好的职业球员之一？

回应 # 1: 我很生气，我想证明那些怀疑我的人是错的。

为什么2: 为什么你想向那些怀疑你错误的人证明你自己？回应 # 2: 所以，在未来，人们不会放弃我。

为什么3: 你为什么不希望别人放弃你？

回应 # 3: 它扼杀了我的自信

为什么 # 4: 为什么它会扼杀你的自信？

回答 # 4: 因为我非常适应人们对我的看法。

为什么 # 5: 为什么你非常适应别人对你的看法？

回应 # 5: 我有低自尊心，当我觉得我让别人失望的时候，它伤害了我。

砰！

我们情景案例问题的根本原因是缺乏自尊。他们的使命(成为他们想成为的人)的目标是建立他们的自尊ーー这是每天都可以做的事情。

Step 3: Learn the core actions required

I like to think of this stage as building the bridge from where you are now to where you want to be…

The great thing about learning what you need to do is that you don’t have to come up with it by yourself.

It’s likely others have already achieved what you want.

All you have to do is find them and follow the trail they left behind.

For example, if your goal is to go from $0–7 figures with an online business in 365 days, then you may want to sign up for

Tim Denning

’s newsletter that teaches you exactly how to do that in 10 steps.

The steps have already been created for you, don’t reinvent the wheel.

步骤3: 了解所需的核心操作

我喜欢把这个舞台想象成一座桥梁，从你现在所在的地方到你想去的地方。

学习你需要做的事情的好处是你不必自己想出来。

很可能其他人已经得到了你想要的。

你要做的就是找到他们，跟着他们留下的痕迹走。

例如，如果你的目标是在365天内从0-7美元的数字上升到在线业务，那么你可能想要注册

Tim Denning的时事通讯，教你如何确切地做到这一点，在10个步骤。

这些步骤已经为你创造了，不要重新发明轮子。

Step 4: Set implementation intentions

Now you’ve identified the actions required to get what you want, you must set intentions to implement them.

This is known as implementation intentions.

They are commitments to perform an action at a specific time and location — you specify what you’re going to do when you’re going to do it, and where.

The structure for an implementation intention is as follows:

“I will [ACTION] at [TIME] in [LOCATION].”

Let’s see some examples: → I will train using calisthenics and weighted exercises for 1 hour every weekday before work, from 7 am to 8 am, at the gym. → I will write down what I buy and its price whenever I purchase something with apple pay. → I will create content for my Medium blog for 2 hours daily, from 4 pm to 6 pm, in my home office.

Implementation intentions are a safety net for days when your motivation is depleted…

And there will be a few of those days.

步骤4: 设置实现意图

现在您已经确定了获得您想要的东西所需要的行动，您必须设定实现它们的意图。

这就是所谓的实现意图。

它们是对在特定时间和地点执行某项行动的承诺ーー你要指定在什么时间、在什么地点执行该行动。

执行意向的结构如下:

“我会在[时间][地点][行动]。”

让我们看一些例子:

→每天工作日上班前，从早上7点到早上8点，在健身房进行1小时的健身操和加重练习。

→每当我用苹果支付购买东西时，我会写下我买的东西和它的价格。

→我将为我的媒体博客创建内容，每天2小时，从下午4点到下午6点，在我的家庭办公室。

当你的动力耗尽的时候，执行意图是一个安全网。

这样的日子还会有几天。

Step 5: Review

The implementation intentions you initially set will build off proven systems that you have adopted from people who have achieved what you want.

But they may not necessarily work for you.

It’s vital you understand why systems are so effective so you can adapt and improve them accordingly.

This involves tracking your progress to measure what is and is not working for you.

For example, I prefer to go to the gym in the mornings — when I feel more energized — but you may prefer to go after work.

In this scenario, I’d recommend you note how you feel after going to the gym in the morning for a week or two. Then go to the gym after work and do the same.

If you notice you’re more pumped after work, then update the system.

第五步: 复习

您最初设置的实现意图将构建您已经从已经实现了您想要的人那里采用的经过验证的系统。

但它们未必对你有用。

了解系统为什么如此有效是至关重要的，这样您就可以相应地调整和改进它们。

这包括跟踪您的进度，以衡量哪些对您有效，哪些对您无效。

例如，我更喜欢在早上去健身房ーー当我感到精力充沛时ーー但你可能更喜欢在下班后去。

在这种情况下，我建议你注意一下早上去健身房锻炼一两周后的感觉。然后下班后去健身房，做同样的事情。

如果你注意到下班后精力更加充沛，那么就更新系统。

Final Thoughts

Goals are great for giving you a sense of direction, but they are not enough to move you forward.

You must build a system that allows you to continuously move towards your goal, even when you are void of motivation.

To create a system, simply:

• Define what you want
• Identify why you want it
• Learn the actions you must take
• Set implementation intentions
• Review the system

Thanks for reading.

最后的思考

目标对于给你一个方向感是很好的，但是它们不足以推动你前进。

你必须建立一个系统，允许你不断地朝着你的目标前进，即使你缺乏动力。

创建一个系统，简单：

• 定义你想要的
• 明确你想要的
• 学习你必须采取的行动
• 设置实现意图
• 回顾系统