{"version":"1.0.0","segments":[{"speaker":"Shell  0","startTime":10.0,"endTime":12.0,"body":"07"},{"speaker":"Shell  0","startTime":13.0,"endTime":15.0,"body":"Welcome to a dopamine kick, your weekly dose of positivity. We're your hosts Sparky and shell. Join us each week as we have changed your habits to tackle fears and challenge your mindset."},{"speaker":"Sparky  0","startTime":16.0,"endTime":18.0,"body":"19"},{"speaker":"Sparky  0","startTime":19.0,"endTime":21.0,"body":"Let's get to it."},{"speaker":"Shell  0","startTime":22.0,"endTime":24.0,"body":"22"},{"speaker":"Shell  0","startTime":25.0,"endTime":27.0,"body":"Hello everyone and welcome to episode 26 of a dopamine kick. We're gonna do things a little bit differently today the gloves are off. It's all out war between me and Sparky. Today we are talking about systems versus goals who wins"},{"speaker":"Sparky  0","startTime":28.0,"endTime":30.0,"body":"38"},{"speaker":"Sparky  0","startTime":31.0,"endTime":33.0,"body":"the war be good. So before we get into that war, just going to encourage you to subscribe to the podcast if you haven't already. Just click that little button in the corner that says follow and stick around till the end because we've got great little kicker for you this week. We're going to talk about the 100 day challenge again, Michelle, because we want to keep up with you. We want to see how you're doing it causes you to keep going. How is your water drinking going this week?"},{"speaker":"Shell  1","startTime":34.0,"endTime":36.0,"body":"04"},{"speaker":"Shell  1","startTime":37.0,"endTime":39.0,"body":"Yeah, it's good. I had a really good week this week. I've not had any hiccups managed to drink my daily allowance each day. And it's starting to feel like second nature to me now. It started to feel like it's more of a habit. I don't have to before I was having to really like remind myself every couple of hours or not been drinking again. Whereas now I find that actually I'm comfortably drinking the two litres and not really having to give it much energy. So it's good."},{"speaker":"Sparky  1","startTime":40.0,"endTime":42.0,"body":"35"},{"speaker":"Sparky  1","startTime":43.0,"endTime":45.0,"body":"Yeah, it's going really really well. I'm getting out and about the weather has been absolutely beautiful. And I've been basically just going on lots of different walks and adventures and doing a lot of gardening. So I think that it's really helped with my mental health. Sunshine, as we said before all about the VMD really helps keep you in a better mindset, that mood and yeah, I'm really enjoying it. So I hope that you are all keeping on with your 100 day challenge. It would be absolutely amazing if you could get in touch with us and let us know how's it going? We really want to know what sort of habits that you've changed how it's going for you. And because it'd be really nice just to get some kind of feedback on this challenge so that when we do future challenges, you know what we're expecting?"},{"speaker":"Shell  2","startTime":46.0,"endTime":48.0,"body":"20"},{"speaker":"Shell  2","startTime":49.0,"endTime":51.0,"body":"Okay, so let's get into it. systems versus goal of zero. So what we thought is, we both just briefly talk about our preferred method, a little summary, why we like it, and who is a key promoter of this method, and then we'll get into a bit of a debate about which one is best. Okay, Sparky, do you want to kick things off?"},{"speaker":"Sparky  2","startTime":52.0,"endTime":54.0,"body":"45"},{"speaker":"Sparky  2","startTime":55.0,"endTime":57.0,"body":"Okay, so my key promoter this week is James clear. And he's version of systems which is what I'm going to talk about on the side of the systems is, everybody has some goals, but systems is what actually gives you the results. So for example, 31 is in a race or one a win, but only one of them can. I just feel that from James clear standpoint of view that goals can be really limiting. And once you achieve that goal, there's nothing you can do to keep moving forward. So back to the race. You train hard, and you win the race every single day. But once you start training, then it's more than likely that you're probably not going to carry on with the race because you know, you've lost you think to yourself, oh, wow, that's that's a failure. My goals are failure and it's easy to kind of just spiral off track and not go back to the goal. So for me, I always think that a system is much better than a goal."},{"speaker":"Shell  3","startTime":58.0,"endTime":60.0,"body":"43"},{"speaker":"Shell  3","startTime":61.0,"endTime":63.0,"body":"Okay. So I will tell you about why that's not correct."},{"speaker":"Sparky  3","startTime":64.0,"endTime":66.0,"body":"48"},{"speaker":"Sparky  3","startTime":67.0,"endTime":69.0,"body":"Come on, bring it."},{"speaker":"Shell  3","startTime":70.0,"endTime":72.0,"body":"51"},{"speaker":"Shell  3","startTime":73.0,"endTime":75.0,"body":"So my preferred method of success is goals goal setting. Key promoter That for me is Michael Hyatt. He actually is a huge fan of SMART goals and takes things a little bit further so sets his own additional criteria for smart goals and setting up success. And his standpoint is you need a goal to head in the right direction. So if we keep on with the running analogy, you set off at full speed, but you're heading the opposite way. You're going further from your destination. Goal setting is setting the destination so it's it's the essential first step, it counter to goals being limiting, I would say, goals are more exciting than systems. So you know the system is I'll put my running shoes by the door that prompts me to go for a run up to work, but you know, people don't really get excited by that systems aren't necessarily exciting. The goal of winning the race that excites you, that's what motivates you to stick with the system in the first place and keep on the training."},{"speaker":"Sparky  4","startTime":76.0,"endTime":78.0,"body":"57"},{"speaker":"Sparky  4","startTime":79.0,"endTime":81.0,"body":"Okay, so I've got a bit of a rebuttal to that. Okay, I understand, right. The goal is exciting. Let's say for example, let's use this is exciting. I want to go for a run. But after two days, three days is the goal exciting anymore. I've gone forever on three days now. I'm just going to stop doing it today. So although the initial goal is really exciting, you've got lots of motivation to go. The overall goal in a sense is basically what I'm trying to say is the goal is what's in our own mind. So for example, if we have enough say, if we think that I can't be bothered today, then the goal sort of gets lost in the third because we haven't got that system in place to back us up to keep doing it. And we lose the overall focus of the habit or the goal that we're trying to set. So while it seems initially really motivating and exciting, actually, the everyday mundane things that you need to do to maintain doing that goal is what makes us kind of stopped doing it. So another example of this would be let's say I'm trying to lose weight. Let's say I'm not happy with the way that I look. I might be really motivated. I might be looking in the mirror I might be staring at myself thinking right okay, I'm going to do this. I'm going to I'm going to not eat the takeaway is I'm not going to do that. My goal is to be X amount of weight, and this is what I want to look like, that's my goal. But after a few days, it's gonna get hard and the motivation is gonna get lost. I'm going to look in the mirror and all I'm going to see is what I don't like about myself. So the motivation, it diminishes and then I'm not just going to eat that takeaway, or I might just go and eat that pizza because my goal is such the focus that I want it now I want to eat now. So if it's not done now, then I'm going to lose motivation. I'm going to lose all sets of hope and it's going to lead to me failing."},{"speaker":"Shell  6","startTime":82.0,"endTime":84.0,"body":"52"},{"speaker":"Shell  6","startTime":85.0,"endTime":87.0,"body":"Okay, so I'm going to come back at you and say, so, you don't you're not going to use a goal. You're just going to set up a system. Why are you setting it up that system? What is the purpose of the system? If you don't know that? What's the point? What's going to motivate you to keep going forward?"},{"speaker":"Sparky  7","startTime":88.0,"endTime":90.0,"body":"09"},{"speaker":"Sparky  7","startTime":91.0,"endTime":93.0,"body":"Okay, so I do I do get that. So I guess you do need to have a little bit of a goal in mind. But my focus here is if you focus on the goal too much, then you lose the overall focus of the hobby that you're trying to set in a way so my theory about systems is that the system is what gets you doing it consistently on a daily basis. The goal doesn't really matter too much because if you're doing something on a consistent basis, you will reach that goal regardless if say for example, okay, so this is just what I'm going to set here. So for example, let's go back to losing weight, right? We want to make sure that every day we're doing something that makes us feel good. So there is a point to it because I want to make sure that the system that I'm setting is giving me dopamine kicks, it's making me feel good, right. So the goal of me just losing weight doesn't really give me dopamine kicks because it gives me the initial dopamine kick of yes, I want to look like that. But on a daily basis, it's going to be hard. So the system is what keeps me on track. It's what keeps me motivated, and it doesn't even matter how much I'll lose a fact that I'm enjoying eating healthier. The fact that I'm enjoying prepping my food, the fact that I'm enjoying doing these things that are going to eventually lead to that. Then why do I need to think too much about the goal because if I'm setting a system that makes me feel good every single time and my brain knows that I'm doing something really good then I get a dopamine kick from doing that. So basically, there is a there is a reason it's to consistently set a habit."},{"speaker":"Shell  8","startTime":94.0,"endTime":96.0,"body":"49"},{"speaker":"Shell  8","startTime":97.0,"endTime":99.0,"body":"So I definitely I definitely see the plus of setting the system, forming that habit getting it done on autopilot, but I just don't think it's possible to have a good effective system without a goal in place and"},{"speaker":"Sparky  9","startTime":100.0,"endTime":102.0,"body":"03"},{"speaker":"Sparky  9","startTime":103.0,"endTime":105.0,"body":"you know what this is the this is just you wanting to bring up a SMART goals again from the very beginning. 30 episodes now SMART goals SMART goals and I understand SMART goals. I agree. I agree. You do need a goal as a target. But my overall thing is, do we really need a goal to to eat healthy or is it's just something that we know we should do? Do we really need a goal to do exercise or is something that we know we should do? We get so focused on setting goals like I want to be I want to be slimmer, I want to I want to have a better body. I want to meditate more. I want to go running every day. But we know we know anyway that we want to do these things but all we're doing is setting that goal over and over and over and over again. Without the system then we're just going to keep repeating that same cycle. But without"},{"speaker":"Shell  9","startTime":106.0,"endTime":108.0,"body":"56"},{"speaker":"Shell  9","startTime":109.0,"endTime":111.0,"body":"without the goal. How do you measure whether or not you succeeded? How do you where do you know where the success is? So you know going back to losing weight so you put a system in place that allows you to lose I don't know, let's say 1% of your body weight every month. Like without a goal. When does that stop? You know when do you know that you're at the weight that you want to be or what do you need to stop because otherwise you die if you lost 1% of your body weight indefinitely eventually there'd be nothing to lose"},{"speaker":"Sparky  10","startTime":112.0,"endTime":114.0,"body":"36"},{"speaker":"Sparky  10","startTime":115.0,"endTime":117.0,"body":"No, I mean, when Okay, okay, all right. I get that I get that. Okay, that was a bit of a stupid comment. But, but just just mean, like, why do you need to stop eating healthy? Like it doesn't mean that you have to."},{"speaker":"Shell  10","startTime":118.0,"endTime":120.0,"body":"52"},{"speaker":"Shell  10","startTime":121.0,"endTime":123.0,"body":"No I'm not. I'm not saying you should stop eating healthily. But if you're, if you'd set up a system to lose weight, without a goal, you don't know what weight you're trying to achieve. And so you don't know when your system needs to change. Because you can't just keep applying the same system and blind blindly applying the same system and never changing it because you know, for anything that you do, you know, we live a long, long time, you know, hopefully instead of 80 years plus, you can't put a system in place one day and expect that system to never change over that many that amount of time. That's why you need goals so that you can critically evaluate when your system needs to be adjusted. Yeah."},{"speaker":"Sparky  11","startTime":124.0,"endTime":126.0,"body":"33"},{"speaker":"Sparky  11","startTime":127.0,"endTime":129.0,"body":"And I do you know what I do understand that Well, I think it depends on what kind of person you are as well. So for example, you're from a very, you have to measure things in your in your line of work. So everything needs to be measured and tested. And you need to know if like say for example of Petey sick if there's going to be an improvement, things like that, but then I suppose it kind of depends what the goal is. So if you've got a really vague gold as back"},{"speaker":"Shell  11","startTime":130.0,"endTime":132.0,"body":"59"},{"speaker":"Shell  11","startTime":133.0,"endTime":135.0,"body":"Yeah, I would never have a vague goal. You know, you we've got to be comparing like for like here. I'm a proponent of goals and that is very much SMART goals."},{"speaker":"Sparky  12","startTime":136.0,"endTime":138.0,"body":"07"},{"speaker":"Sparky  12","startTime":139.0,"endTime":141.0,"body":"Yes, but my my argument to that is how many people set specific goals unless you're setting a specific target. It's very hard to measure so just saying I want a better body, how do you measure that you're always going to feel like you're failing if you just have that goal. So it's important that when we talk about goals versus systems that we are talking about this on an even keel rather than, you know, an unspecific goal, like I just want to lose weight or just want to go running more. Instead of using goal setting and complicated techniques. I would say design a process and create a process to a system or a process to do something every day that helps you towards that goal. Whether you're focused on the goal or not. I do feel like goals can be really vague for people. The end result seems too far away. It leads to disappointment and failure. But okay, I'm gonna give you a little bit on this one, the SMART goal system that is more specific, isn't it? So if we're comparing systems to smart goals, then it's on a little bit more of an even keel because I do believe that you do need to have a goal, a specific goal to then make the processes if that makes sense to make the system work. So you are right. Yeah, but you know, not that not that right."},{"speaker":"Shell  13","startTime":142.0,"endTime":144.0,"body":"25"},{"speaker":"Shell  13","startTime":145.0,"endTime":147.0,"body":"So I'm happy to I'm happy to concede a little bit as well. I think I do. I do agree with you that goals alone are not sufficient. You just have a goal that you want to do something and you don't take any action on that and you're never going to achieve that goal. It's just a wish. I think having making it a SMART goal. So going through that process. If you want help with that guy's we've done it we've recorded episode on that. That is episode number"},{"speaker":"Sparky  13","startTime":148.0,"endTime":150.0,"body":"53"},{"speaker":"Sparky  13","startTime":151.0,"endTime":153.0,"body":"two, isn't it? Yeah, it's it's, it's number two. If you want to know why it's number two because she wanted to talk about smart goals so much that we did our initial welcome episode and then it was straight into oh, let's talk about smart goals. So that is why it's episode two. But we never talked about systems and episode three. So I never got the same"},{"speaker":"Shell  14","startTime":154.0,"endTime":156.0,"body":"11"},{"speaker":"Shell  14","startTime":157.0,"endTime":159.0,"body":"Hey, we did a three part series on habits and systems. So actually, you had three episodes to talk about your method. I was limited to one"},{"speaker":"Sparky  14","startTime":160.0,"endTime":162.0,"body":"21"},{"speaker":"Sparky  14","startTime":163.0,"endTime":165.0,"body":"and all through those three episodes. What did you keep saying to me? We've had SMART goals nearly in every single episode. We've done this because they're so"},{"speaker":"Shell  14","startTime":166.0,"endTime":168.0,"body":"31"},{"speaker":"Shell  14","startTime":169.0,"endTime":171.0,"body":"important. They aren't changing. A smart goal is to know I think, I think really my my sort of takeaway from this episode. Is you need a bit of both. Yeah, I think I think we can both agree with that. You do need a bit of both. If you just have the goal and you don't put a system in place, you're not going to achieve success. If you just have the system and you don't have a clear goal. Again, you're not going to be achieving the most success you can Yeah, I think it's fine to focus on the one that comes more naturally to you because we're always going to find it easier to do things that come naturally to us. So yeah, if you if you find it easier to focus on systems, fine focus on systems, but you can't completely neglect goals and the same vice versa, you know, I'm very much goal focused. But I've also got to constantly be looking at my systems as well because it's the two combined that up the success. Yeah. So"},{"speaker":"Sparky  15","startTime":172.0,"endTime":174.0,"body":"27"},{"speaker":"Sparky  15","startTime":175.0,"endTime":177.0,"body":"the way I put it in a simple term is goals are the targets that you want to achieve. And systems are the processes that you put in place to help you achieve that goal. So goals tell you where you want to go. And systems tell you what you need to do every day to get there because they're focused on the day. So there's so many things that I do to put processes and systems in place. I find it a lot easier to focus on the systems rather than the goal as I said in I think I might have mentioned this in episode two when we talked about goal setting. Sometimes if I think about the goal too much, I put a lot of pressure on myself and I tend to self sabotage so if I need to go to a wedding or something can I know that I've got one coming up in June. I don't want to go there and look at the way that I'm looking. So I might want to be a bit more healthy. But because my goal is to not to look a little bit better when I go to that wedding, I'm going to be seeing people that haven't seen for a long time. I'm going to put a lot of pressure on myself that I'm not actually focusing on my daily systems to actually to get to that place. So if I just focus on the system every day, every day, what I'm going to do is I'm just going to eat more vegetables, I'm just going to eat less processed food. I'm focusing on my everyday system. It's more than likely that without really thinking about the goal even though I know what the goal is, even though when I know what the target is, it's more than likely that I'll feel a lot better about it. And likewise if you find that systems for you are too much effort, you you you feel that it doesn't really work for you. It discourages you a lot because you can't keep on track. Then maybe focusing on the goal for you is what's important. I know a lot of people that will focus on the overarching goal. They'll say, Well, I want to be like this. And that goal is in their minds so much that they don't let themselves they kind of do systems naturally to them."},{"speaker":"Shell  17","startTime":178.0,"endTime":180.0,"body":"17"},{"speaker":"Shell  17","startTime":181.0,"endTime":183.0,"body":"Yeah. So I would say that's very much where I lie. For me it's all about the goal and I really like to have that goal in my mind. Yeah, that's what motivates me to keep going. It's it's very much all about the goals and the systems are sort of a byproduct of how I get there. But that isn't what motivates me day to day."},{"speaker":"Sparky  17","startTime":184.0,"endTime":186.0,"body":"37"},{"speaker":"Sparky  17","startTime":187.0,"endTime":189.0,"body":"You just do the systems naturally really because you see"},{"speaker":"Shell  17","startTime":190.0,"endTime":192.0,"body":"39"},{"speaker":"Shell  17","startTime":193.0,"endTime":195.0,"body":"the systems actually because I'm focusing on the goal. Yeah. And so everything can everything sort of in my life is is evaluated. So say for example, I was trying to lose weight for something. I wouldn't necessarily put systems in place to achieve that. I would just be constantly thinking about my goal and when it came to eating certain foods, what will be going through my mind is is this moving me further or nearer towards my goal?"},{"speaker":"Sparky  18","startTime":196.0,"endTime":198.0,"body":"04"},{"speaker":"Sparky  18","startTime":199.0,"endTime":201.0,"body":"And I think for a lot of people that can be really difficult to actually do like think about how to go about it. So that's why the system I think here works for people that that don't get motivated by the the initial poll. So I'll just give you another quick example. Someone told me once before, oh, you know, if you want to have a better body, why don't you just put a picture up on the fridge and you know, you're gonna see when you look better. So when you looks like you're happy with yourself, okay, I'll do that. But every time I saw that picture, it just, I thought, well, I'm never gonna get there again. So I might as well just eat that cake or eat this or something. I actually"},{"speaker":"Shell  18","startTime":202.0,"endTime":204.0,"body":"39"},{"speaker":"Shell  18","startTime":205.0,"endTime":207.0,"body":"still have pictures on my foreheads of me on my wedding day, which is probably the slimmest I've been in the last 10 years. I don't just have them on the fridge for that reason. But yeah, something like that absolutely is a massive motivator for"},{"speaker":"Sparky  19","startTime":208.0,"endTime":210.0,"body":"00"},{"speaker":"Sparky  19","startTime":211.0,"endTime":213.0,"body":"a motivator. Whereas for me, it doesn't motivate me, it brings me down. So again, whether the system works for you whether the goal works for you, it doesn't really matter because even though we can argue about what's better systems or goals, we know that you need to have a form of both of them. Some people are natural goal setters and then they're natural. They use systems naturally to get to their goal. Some people get overwhelmed by the actual goal and then self sabotage if you're the type of person like me, that gets a goal in your mind. Then self sabotage yourself, practice and focus on working on the systems, the systems that will get you getting those results every day without thinking or worrying about the goal. It doesn't matter which one you use, as long as you use one of them or combine them both together to get the best possible results. And so"},{"speaker":"Shell  19","startTime":214.0,"endTime":216.0,"body":"53"},{"speaker":"Shell  19","startTime":217.0,"endTime":219.0,"body":"I think that brings us to the end of the episode. Can we say that we're still friends Sparky? Yeah,"},{"speaker":"Sparky  19","startTime":220.0,"endTime":222.0,"body":"58"},{"speaker":"Sparky  19","startTime":223.0,"endTime":225.0,"body":"I think we will agree on this. Only because we decided that it was better to use both. I mean, if we ever if we decide that there was one winner, right, I don't think there would be a podcast anymore."},{"speaker":"Shell  20","startTime":226.0,"endTime":228.0,"body":"17"},{"speaker":"Shell  20","startTime":229.0,"endTime":231.0,"body":"Okay, that's time for this week. So we'll just move on to our little kicker, which this week is a resource for you to resources actually. So our two resources are both books. So they are the book atomic habits by James clear who is the key motor of systems that Sparky was talking about? And the other book is your best year ever by Michael Hyatt who is the key promoter of goals and goal setting. And I have to say, I love both of these books equally. And I think there's so much that you can take away from both of them. Regardless of whether you're a goal setter or assistance person. I think they both have so much valuable information. I would highly recommend that you either read or listen to both of these books because they're both"},{"speaker":"Sparky  21","startTime":232.0,"endTime":234.0,"body":"04"},{"speaker":"Sparky  21","startTime":235.0,"endTime":237.0,"body":"perfect. Well, we will see you next week for another episode. Until then, take care and make sure you're continuing with your 100 day challenge."},{"speaker":"Shell  21","startTime":238.0,"endTime":240.0,"body":"15"},{"speaker":"Shell  21","startTime":241.0,"endTime":243.0,"body":"Bye bye."},{"speaker":"Sparky  21","startTime":244.0,"endTime":246.0,"body":"17"},{"speaker":"Sparky  21","startTime":247.0,"endTime":249.0,"body":"All right, that's everything this week, guys, but if you want to carry on with the conversation, join us over on our social media platforms or on all the major channels and our handle is a dopamine kick."},{"speaker":"Shell  21","startTime":250.0,"endTime":252.0,"body":"27"},{"speaker":"Shell  21","startTime":253.0,"endTime":255.0,"body":"We'd also be super grateful if you could leave us a review on the podcast wherever you're listening, because it helps us grow our audience and help more people. Okay, we'll see you in the next one. Bye bye"},{"speaker":"Transcribed by https","startTime":256.0,"endTime":300.0,"body":"//otter.ai"}]}