One Habit That’s Changing My Life

Summary

The Mindset Mentor Podcast: "One Habit That’s Changing My Life" – Detailed Summary

Podcast Information:

• Title: The Mindset Mentor
• Host/Author: Rob Dial
• Episode: One Habit That’s Changing My Life
• Release Date: January 23, 2025
• Description: Designed for individuals seeking motivation, direction, and focus, Rob Dial integrates neurology, psychology, and cognitive behavioral therapy to help listeners master their mindset and, consequently, their lives.

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Introduction

In the episode titled "One Habit That’s Changing My Life," Rob Dial delves into the transformative power of systems over traditional goal-setting. Drawing inspiration from thought leaders like James Clear, Dial elucidates why focusing on daily habits and processes can lead to sustained success and personal growth.

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Main Discussion: Systems vs. Goals

1. The Limitations of Goal Setting

Rob Dial begins by acknowledging the universal appeal of goal-setting. Since discovering it at 19, he emphasizes how goals can make life feel more exciting and provide clear direction. However, Dial identifies two critical drawbacks of goals:

• Outcome-Oriented Focus: Goals concentrate solely on the end result. For instance, aiming to "lose 20 pounds" or "finish a novel" places all emphasis on the final achievement. This narrow focus can lead to feelings of failure if the goal isn't met, potentially diminishing self-confidence and discouraging future goal-setting attempts.

  “You don't rise to the level of your goals, you fall to the level of your systems.” – Rob Dial ([02:15])

• Lack of Long-Term Change: Achieving a goal often doesn't translate to lasting habits. Dial cites that approximately 80% of individuals regain lost weight within two years post-goal attainment. Without a system to maintain progress, old habits resurface, negating the benefits of the achieved goal.

2. The Power of Systems

Transitioning from the pitfalls of goal-setting, Dial introduces the concept of systems—structured routines and processes that focus on consistent, controllable actions leading to long-term success. He outlines four primary advantages of adopting systems:

• Focus on Controllable Actions: Unlike goals, systems emphasize daily actions within one's control. For example, instead of declaring "I want to write a book," a system might involve writing 500 words every morning. This shift reduces the overwhelming nature of large goals, making the process manageable and achievable.

  “The most successful people in the world are not the ones that just show up once or twice, they're the most consistent.” – Rob Dial ([06:45])

• Building Sustainable Habits: Systems promote the creation of enduring habits. By integrating small, repeatable actions into daily routines, individuals can achieve continuous improvement without the pressure of meeting specific outcomes.

  “Show up consistently is how you succeed is being consistent.” – Rob Dial ([07:30])

• Reducing Decision Fatigue: Constantly making decisions can deplete mental energy. Systems simplify daily choices by providing a clear framework of actions, allowing individuals to conserve their cognitive resources for more significant decisions. Dial references Jeff Bezos, noting that Bezos makes only three crucial decisions daily, enhancing his efficiency and focus.

  “Less thinking, more doing.” – Rob Dial ([14:00])

• Celebrating Progress Regularly: Systems allow for frequent victories, fostering motivation and dopamine release. Celebrating small wins, such as running an extra five minutes each week, reinforces positive behavior and encourages continued effort.

  “Success becomes a byproduct of your actions.” – Rob Dial ([20:00])

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Practical Examples: Systems in Action

To illustrate the effectiveness of systems, Rob Dial provides several relatable scenarios contrasting goal-oriented and system-oriented approaches:

1. Fitness:

   • Goal Approach: "I want to work out five times a week." Missing sessions may lead to feelings of failure and discouragement.
   • System Approach: "I will move my body every day, even if it's just five minutes." This ensures consistent physical activity without the pressure of meeting a quota.

2. Mindfulness:

   • Goal Approach: "I want to meditate for 30 minutes every day." Missing a session can result in guilt and a potential abandonment of the practice.
   • System Approach: "I will meditate for as long as I can each morning after brushing my teeth." This flexible approach accommodates varying schedules and energy levels.

3. Skill Acquisition:

   • Goal Approach: "I want to become fluent in French this year." The enormity of the goal can lead to procrastination and eventual quitting.
   • System Approach: "I will spend 10 minutes every day practicing French on a language app." This manageable commitment fosters gradual and sustained learning.

4. Writing:

   • Goal Approach: "I want to write a 300-page novel this year." Falling behind can demotivate and lead to project abandonment.
   • System Approach: "I will write 200 words every morning after my coffee." Consistent writing habits accumulate over time, leading to substantial progress without overwhelming pressure.

5. Healthy Eating:

   • Goal Approach: "I want to stop eating junk food completely." Failure to adhere can result in feelings of inadequacy.
   • System Approach: "I will add one serving of vegetables to every lunch and dinner." This incremental change promotes healthier eating patterns sustainably.

6. Relationships:

   • Goal Approach: "I want to spend more quality time with my partner." Busy schedules can disrupt this intention, causing frustration and feelings of failure.
   • System Approach: "Every night, I will spend 10 minutes checking in with my partner about their day." This routine fosters connection without the rigidity of scheduled activities.

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Steps to Build Effective Systems

Rob Dial outlines a five-step framework to develop and maintain effective systems:

1. Identify the Desired Outcome (Goal):

   • Begin by clearly defining what you aim to achieve, providing direction and purpose.

2. Break Down into Small Daily Habits:

   • Determine the repeatable, manageable actions that contribute to your desired outcome.

3. Make It Specific and Realistic:

   • Establish clear guidelines while ensuring flexibility to accommodate life's unpredictability. For example, commit to meditating for a duration that feels achievable each day.

4. Track Your Progress:

   • Monitor your actions consistently, using tools like calendars or notes apps to stay accountable and visualize progress.

5. Refine and Adjust as Needed:

   • Recognize that systems may require tweaks. Learn from what works and what doesn’t without self-criticism, adapting the system to better suit your needs and circumstances.

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Conclusion

Rob Dial's episode emphasizes that while goals provide direction, systems are the engines that drive consistent progress and sustainable success. By focusing on daily habits and manageable actions, individuals can cultivate lasting changes, reduce the pressure of unmet goals, and celebrate ongoing achievements. Dial encourages listeners to adopt a systems-oriented mindset to not only achieve their goals but to transform their lives holistically.

“Success becomes a byproduct of your actions. You don’t have to focus on success; you just focus on what you need to do.” – Rob Dial ([21:00])

Rob concludes by urging listeners to share the episode and inspire others, reinforcing the community-driven growth of the podcast.

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Notable Quotes with Timestamps

• “You don't rise to the level of your goals, you fall to the level of your systems.” – Rob Dial ([02:15])
• “The most successful people in the world are not the ones that just show up once or twice, they're the most consistent.” – Rob Dial ([06:45])
• “Show up consistently is how you succeed is being consistent.” – Rob Dial ([07:30])
• “Less thinking, more doing.” – Rob Dial ([14:00])
• “Success becomes a byproduct of your actions.” – Rob Dial ([20:00])
• “Success becomes a byproduct of your actions. You don’t have to focus on success; you just focus on what you need to do.” – Rob Dial ([21:00])

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Final Thoughts

For those seeking to enhance their personal and professional lives, Rob Dial’s insights on systems offer a practical and empowering approach. By shifting focus from distant goals to daily actions, listeners can achieve meaningful and lasting transformations.

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Follow Rob Dial on Instagram: @RobDialJr

Transcript

[Rob Dial]

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Welcome to today's episode of the Mindset Mentor podcast. I'm your host, Robdial. If you have not yet done so, hit that subscribe button so you never miss another podcast episode. I put out episodes four times a week about Mindset, about self development, about early childhood development, about how to become the best version of yourself because the better that you become, the better that your life becomes. And I've been doing it now for almost 10 years. And so if you want to join the journey and improve your life, hit that subscribe button. Today I'm going to be talking about one habit that has completely changed my life. And we're going to talk about goal setting and we're going to talk about systems. And now as far as goal setting goes, I have loved goal setting since I was 19 years old. When I first found goal setting in 2006 and my first mentor started teaching me how to set goals and how to be striving for a goal, it made me feel like life was a little bit more exciting, like I could become more than I currently am. But I find a lot of people struggle with goal setting and then they especially struggle with goal achieving. And so today I'm going to talk about how to set up your life in general so that you actually achieve your goals that you do set for yourself. And this comes from a quote that James Clear says, and I love it because he didn't come up with this concept, but you know, he really does talk about in his book. And the quote says, you don't rise to the level of your goals, you fall to the level of your systems. And so today we're going to be talking about the systems that you have in your life to help you get to where you want to go. Now, when we look at goals, goals are really good. And I do think that everybody needs to set goals so you know what direction that you're heading in. But there are two really big problems with goals. And goals are not inherently bad. Just so you know, they give us something to strive for, they give us something to aim at. But goals can also come with limitations that really what I have found over years of coaching, people hold people back in subtle ways. And so the first one is that goals are specifically outcome orientated, like just focused on just getting to this one outcome. It can really hold you back. And so goals focus on a specific result which is good, but it can also be limiting. Like lose 20 pounds is that specific result. Finish my novel is that specific result. Get a promotion is that specific result. And while there's nothing wrong with wanting, these goals place all of the emphasis on just the end result and nothing else. And if you don't hit your goal, it can make you feel like you're a failure and then make you less likely to want to set goals again and want to go for goals again. And it also, when you don't hit a goal, it kind of lowers your confidence, it breaks trust within yourself when you don't reach that goal. And so if your goal, for instance, is like to run a marathon, every day you train, you try to get better, you might feel like you're not.

[Rob Dial]

Quite there, but you're getting a little.

[Capital One Representative]

Bit better and a little bit better, but you only actually succeed, quote, unquote succeed when you cross the finish line. And that's the limit with goals is you only succeed when you cross the marathon finish line or when you whatever finish line that that goal's going for. And so the only time you succeed is when you accomplish that goal, which can really rob you of satisfaction from the entire process of, of becoming better and being proud of yourself. And so that's the first Thing that, that goals can really hold you back with. And the second thing is that goals don't address long term change in your life. And so when you achieve a goal, you might actually just revert back to your old habits. For example, like if your goal is to lose those 20 pounds that we were just talking about, what happens once you reach it? Without some sort of system in place to maintain your progress, you're likely to fall back into the old habits that caused you to gain weight in the first place. It's not like you lose £20 and they stay off forever. You have to have a system in place to keep it off. And so that's why approximately 80% of people who lose 20 pounds or more gain it back within two years is because they're like, oh, I hit my goal, now I get to celebrate. Now I, I get a case of the, I deserve it. You know, I, I get to have an extra piece of pizza, I get to have an extra slice of pie. And then over and over and over again, your habits go back to your old habits and now you're back to the same weight that you were. And so, you know, systems work better with achieving goals, and they work better to focus on your systems, and you're more likely to achieve your goals if you focus on the systems. And so instead of putting all of the emphasis on this specific outcome, like finishing the marathon, crossing the finish line, a system emphasizes the process that you have to, like, go through to actually get there. So it's about building a routine or a framework that leads to consistent improvement. If you do this, what's crazy about it, you're more likely to actually hit your goals eventually. And so here's the reason why systems are so powerful. Number one, systems focus on what you can control. So while you can't always control the outcome of the goal that you're going for, you can control the actions that you take every single day. So for instance, instead of saying something like, I want to write a book, you can create a system where you write 500 words every single morning. That's something that you can control. And if you can't get it in the morning, well, then you can move your schedule around to make sure you get it done before you go to bed. But then you're not focusing on just finishing the book, which seems like this big, daunting task. You're just focusing on, hey, 500 words every single morning. And so this approach really puts the power back in your hands because it's about showing up consistently and that's how you succeed is being consistent. The most successful people in the world are not the ones that just show up once or twice or a couple times a week. They're the most consistent people in the world. So if your goal is to run a marathon and you roll your ankle the week before and because of it you can't run well, you just failed. And that usually makes people feel like shit. And when people don't feel good, they're less likely to go for goals again. And then they feel bad about themselves and they lose confidence in themselves, all of that. And so a system would be better in this situation. A system would be something like, I'm going to run for 20 minutes every single day for a week. And then at the end of that week, I'm going to. Every single week, I'm going to extend it by five minutes. And so week one would be 20 minutes, week two would be 25 minutes, week three would be 30 minutes, week four would be 35 minutes, and so on and so forth. And eventually you'll be running and finding yourself cranking out 15 miles because it was just normal for you, because it's just part of the system, the routine of your life. And it's like it goes back to that quote, which is, the man who loves walking will go further than the man who's running to hit a goal over the course of the lifetime. The man who loves walking will go further than the person who's just like, I'm trying to run a marathon. And so that's the first thing that makes systems so powerful, is that you can. It focuses really on what you can control. If you roll your ankle, you can't really control that it might've been a rock that was in the road. You didn't see it, something happened and now you feel like a failure because you weren't able to cross the finish line versus, like, hey, I'm doing this system every single day. The second reason why systems are so important is because it builds sustainable actions for your life. And so by focusing on daily or weekly actions, you naturally start to build actions and habits in your life that stick.

[Rob Dial]

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[Capital One Representative]

So if your goal, for instance, is.

[Rob Dial]

To eat healthier, a system that would.

[Capital One Representative]

Go along with that might involve meal prepping every single Sunday and then carrying a water bottle with you everywhere you go throughout the day. This is the biggest key to systems is that over time, these small, consistent daily actions start to become second nature. They start to become who you are, and then the results will naturally start to flow from there. The Third reason why systems are so important is because they reduce your decision fatigue. Like, you don't realize how many decisions you have to make every single day. And now every single decision takes a little bit of energy from you. And so when you rely on a system, you don't have to consistently wake up and make decisions and figure out what you need to do and do something different. It's just like, no, you just follow it. The system tells you what to do. And so if you have a fitness system like I'm going to work out at every weekday at 7am, you don't have to spend energy on when you're going to do it. You've already got it done. It's part of the system. And just by doing that, you free up mental energy in other areas of your life. And so you can use that mental energy, the decision making, for something in business, later on. Today I read an article a couple years ago that said that Jeff Bezos only makes three decisions a day. That's what he focuses on, but they're the three most important decisions every single day to scale his life and his business. So if you're wanting to run more, you might just set up a system where you run every day like we were talking about. And so you add a few more minutes or you add a few more miles every single week so that you're getting progressive overload. And from that you can actually start to grow. And so it might seem really small, but one thing that I've really learned by reading about neurology and about psychology is that the less that you have to make decisions, the more likely you are to take action. It makes it easier to take action. The more decisions that you need to make or the more opportunities or options that you have in front of you, for many people turns into paralysis by analysis. They do nothing because there's too many things that they could do. So what I like to think of is less thinking, more doing. And then the fourth reason is why systems tend to be so incredible for people over goal setting is because they allow you to celebrate your progress. In the marathon example that I gave you, a lot of people would think that they are a failure if they don't cross the finish line. So the only thing that would make you succeed is crossing that finish line. So instead of waiting for the finish line to feel good, systems allow you to celebrate every single step along the way. And so run another five minutes this week, that's a win. Run another five minutes next week, that's a win. So you're always getting a lot more wins in the process. And when you get these wins and you get excited about it and you celebrate yourself and you get proud of yourself, your brain releases dopamine when you're celebrating your wins. And dopamine is a chemical of motivation, which makes you want to do more. And when you get dopamine, you want more dopamine, which means you're more likely to show up the next day.

[Rob Dial]

So each time you complete a part.

[Capital One Representative]

Of your system, whether it's writing for 30 minutes or practicing a skill or learning a language or completing a task, you get a sense of accomplishment. In running a marathon, you kind of only really get the full sense of accomplishment when you've crossed the finish line. And so you're getting all of these little wins across the way, which makes you more motivated to show up the next day. And so let me give you a few, like, real life examples of what this could look like in your life. Let's say that you want to be more mindful, right? A goal approach would be, I want to meditate for 30 minutes every single day. And then if you miss a session, you've done this before. We've all done this before. You miss a session or you don't go for 30 minutes, or, you know, you struggle to sit for 30 minutes, you might feel discouraged, you might feel like you lost, and you might want to just quit altogether. So that's when you're focused on your goals. But when you're focused on your systems, it might just be like, I'll meditate for however long I can every morning after brushing Martil. Even if it's two minutes, that's a win. With the system, you're not tied to this, like, rigid outcome or thing that you have to do. Some days you might meditate for five minutes. Some days it might be 20 minutes. The key point here is that you show up consistently and you integrate this routine into your daily routine. Showing up consistently is how you will eventually win in life. Let's say another one is like systems around fitness, right? A goal approach would be like, I want to work out five times a week. That means if you skip a session or two, you might feel like you failed and you're gonna get discouraged and you're less likely to show up next week. How many of you guys have done that before? I'm gonna work out five times this week. And you work out three times, and you feel like a piece of shit. You get mad at yourself, down to yourself, you shame yourself. You get yourself and Then you don't show up next week and you quit.

[Rob Dial]

Yeah.

[Capital One Representative]

Cause you don't make yourself feel good, make yourself feel bad about it. Right. So this makes you less likely to show up when you beat yourself up because you didn't hit your quote unquote goal. A systems approach would be like, I'm going to move my body every day, even if it's just five minutes. The system focuses on creating a consistent habit of movement, whether it's stretching, walking, running, going to the gym, a full workout. Over time, you'll naturally build the routine of exercising regularly without this pressure of having to hit this fixed target. And you're more likely to, to over the long run, get more movement than someone who's like, I have to work out five times a week, most likely in most situations. So that's an example. Another example would be like, if you want to learn a new skill, let's say that you want to become fluent in French this year. That's a goal approach. I want to become fluent in French this year. That goal can seem very overwhelming for a lot of people and it makes it really easy to procrastinate. When it feels overwhelming, you're more likely to procrastinate. And then if you procrastinate, you're more likely to quit because the progress feels slow. A systems approach would be like, I'm going to spend 10 minutes every day practicing French on a language app.

[Rob Dial]

That's it.

[Capital One Representative]

If you're focusing on consistency rather than progress, you're more likely to eventually get fluent. And so these small efforts compound into big results over time. Another example would be like, let's say you want to write a book. A goal approach would be like, I want to write a 300 page novel this year. That's, that's a big deal. And if you fall behind schedule, it's tempting to be like, I'm too far behind. I'm just gonna, I'm just gonna give up on this goal. A systems approach would be like, I'm gonna write 200 words every morning after my coffee. That's it. All you gotta do is just crank out 200 words. The system prioritizes showing up consistently, even if your output's small, even if you end up throwing those 200 words away. Writing just becomes part of your daily life and the pages will start to add up over time. Another example would be like, say you want to eat healthier. A goal approach would be, I want to stop eating junk food completely. And then you have one night where you slip up and you Feel like you failed and you lead, it leads to guilt and shame and you want to give up on yourself. Right? A systems approach would be like, I'm going to add one serving of vegetables to every lunch and every dinner that I have. So that system focuses on these small manageable chunks and these tiny little steps to improve your diet, making you healthier because you're showing up more consistently. And then the last example would be something like building better relationship with your spouse. I want to spend more quality time with my partner. Then you get one busy week and you forget to spend time with her, and it leads to frustration and feelings like a failure. And then you get another busy week.

[Rob Dial]

Or maybe you're out of town, you.

[Capital One Representative]

Feel like a failure, and then you just throw it off to the side because you don't want to feel the guilt of, oh my gosh, I'm such a bad spouse. That would be a goal approach, a systems approach. Be like, every night I'm going to make us take 10 minutes, and it's right before we go to bed, I just want to check in with my partner and just ask them about how their day was. And that's how I want to connect with them. The system creates this simple, repeatable habit that strengthens your connection without this pressure of planning activities or going on vacation or having to do a, you know, a Friday date night, every single night. Then you miss it because you have the kids or whatever it might be. So it's focusing on these systems which are the most important. And so this is how you build your systems. Okay, it's quite simple. The first thing you're going to do is you're going to identify the desired outcome, AKA the goal. So you're still going to want some sort of goal because it gives you some sort of direction that we're trying to go to. And so while the systems don't focus necessarily just on the goal, it gives you direction. So you make sure you're heading in the right direction. And so the first thing you're going to do is identify whatever the outcome is that you're working towards. Better relationship, better body, better mindset, better mindfulness, whatever it might be. The second thing is you're going to break it down into small daily habits. Ask yourself what small repeatable actions could lead to this outcome. So what small repeatable actions could lead to where I'm trying to get to. If you want to improve your fitness, your actions might include like daily stretching, going for a walk, doing strength, strength training as often as you possibly can. So what are the small daily actions that you could do? The third thing is to make it specific and realistic. Get really clear guidelines on your system, but also make sure you keep it flexible. So instead of saying, like, I have to do this, it's like, hey, here's what I want to do. So instead of saying like, hey, I have to meditate for 30 minutes every single day like we said, it's like, I'm going to meditate for as long as I can after brushing my teeth. And as you start to do that, you become better and better at meditating and mindfulness and you'll go a little bit further. And so you've got to be specific with what you want, but you got to be realistic. It's not like I'm going to brush my teeth and meditate for two hours after. That's probably not going to happen. So make it specific but realistic. Number four is to track your progress. So the system and the reason why you want to have it is so that you're staying consistent. So track your progress in some sort of way. Put it down in your calendar. Have a notes tab in your phone where you can track and make sure that you're doing it every single day. And number five is try to refine it whenever you feel like you need to. Like your system is not going to be perfect the first time that you set it. You'll learn what works. You'll learn what doesn't work. When it doesn't work, don't be an asshole to yourself. Don't guilt yourself and shame yourself and make yourself feel bad and be like, oh, I just learned something that doesn't work for me. Let me make adjustments around this.

[Rob Dial]

So adjust it so that your.

[Capital One Representative]

Your system will eventually be as effective as possible, but also enjoyable in some sort of way. And so really what it comes down to is the beauty of these systems is that success becomes a byproduct of your actions. And when you focus on the process of what you're trying to do, the results tend to take care of themselves. And the best part about this is that you don't have to focus on success. You don't have to focus on the end result. You just focus on what you need to do. Today, you don't have to worry about tomorrow, you don't have to worry about yesterday. And eventually success will be a byproduct of the actions that you take, which is essentially what's important. And it just makes it, if I'm being honest, it just makes it easier to continue to keep doing these things long term. And anytime you could do something long term, you're eventually going to get to the success that you want. So that is how you set up systems instead of goals. So that's what I got for you for today's episode. If you love this episode, please share it on Instagram Stories. Tag Me and Robdial Jr R O B D I A L J R the only way this podcast grows is from you guys sharing it so we don't have a huge company with a massive ad budget that's just trying to push our podcast out there. It only grows through grassroots. So anytime you guys share it, if you've ever gotten value from what I've put out, give it a share Share with a friend. Put on your Instagram stories so we can impact more people's lives. And with that, I'm going to leave the same way leave you every single episode. Make it your mission to make somebody else's day better. I appreciate you and I hope that you have an amazing day.

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