Stop Chasing Motivation and Build the Systems That Propel Your Wellness Forward
Written by Josh Grimm, Fitness and Mindfulness Coach
Josh Grimm is an industry-leading fitness and mindfulness coach. He is the founder of FITNUT, based in New York City, offering in-person and online coaching, global wellness retreats, podcasts, and seminars.
A few weeks ago, while recording a podcast, I realized the significance of this concept in my life and the lives of my clients. We often get so caught up in setting goals that we forget to ask ourselves a crucial question, "What systems do I have in place to actually achieve them?" This realization struck me as a revelation, as it’s not just something I teach, it’s something I’ve had to continuously refine in my own life.
Most people have goals, whether it’s losing weight, building muscle, improving blood work, increasing energy, reducing stress, or simply feeling more comfortable in their own skin. These goals provide direction, but after years of coaching, I’ve come to understand that goals alone have limited reach. A goal without a system is solely an idea that will ultimately fade if it’s based on motivation alone. What truly sustains you long after motivation fades are the systems you’ve intentionally integrated into your daily routine.
One of the most prevalent misconceptions in health and wellness is the belief that successful individuals are more motivated than the rest of us. This notion is far from the truth. Successful people rely on motivation far less frequently than the average person. They don’t wake up each morning hoping to feel inspired enough to make healthy choices. Instead, they’ve already established routines and habits that make those choices a part of their identity. Their wellness is not contingent on emotions, it’s rooted in structure.
Goals provide direction, while systems keep you moving forward
Whenever someone starts working with me, one of the first conversations we have revolves around their goals. They usually have a clear picture of what they want to achieve. It could be losing thirty pounds, feeling confident, building strength after years of neglecting themselves, or improving their health so they can keep up with their busy lifestyles. These conversations are exciting because they are filled with hope. There’s nothing wrong with having ambitious goals, in fact, I encourage them.
However, where people begin to struggle is assuming that setting the goal somehow creates the result. The excitement of making the decision often gets confused with the work required to fulfill it. We feel energized after signing up for a gym membership, buying new workout clothes, or writing down our intentions in a journal. Those moments feel productive because they create emotional momentum. But eventually, that excitement settles. Life becomes busy again, work gets stressful, family responsibilities demand attention, and sleep and recovery suffer. Suddenly, the goal that felt so exciting a few weeks ago begins competing with everything else life throws our way.
This is the exact point where systems either take over or everything begins to fall apart. A well-designed wellness system doesn’t ask you to reinvent yourself every morning or force you to negotiate with your emotions every time it’s time to exercise or prepare a healthy meal. Instead, it removes as many unnecessary decisions as possible. Your workouts are already scheduled because they’re appointments you’ve made with yourself. Your groceries have already been purchased with intention, and meals have been planned before hunger has the opportunity to make decisions for you. Your recovery isn’t something you hope happens, it’s built into your week just like your strength training and cardiovascular exercise.
The healthiest individuals I know don’t necessarily possess extraordinary willpower compared to others. Instead, they’ve simply created the habit of making healthy choices before they’re required to do so. This is the true power of systems.
Sustaining health requires systems that continue serving you long after the initial excitement. Perhaps your system involves preparing meals every Sunday afternoon, reducing decision-making on weekdays. Or, every evening before bed, you lay out your workout clothes, making morning workouts easier. Or, your system includes scheduling your training sessions into your calendar before anything else gets added. Or, it involves committing to a nightly walk after dinner instead of immediately sitting on the couch.
The individuals who consistently improve their health are usually doing simple things exceptionally well for an extended period.
Your systems should evolve as you do. Over the years, I’ve come to realize that the systems that served me well five or ten years ago may not necessarily be the best fit for me today. As our careers progress, relationships change, responsibilities increase, and priorities evolve, our wellness systems need to adapt accordingly. It’s common for people to feel like they’ve failed because an old routine no longer works, but the truth is, they haven’t failed at all. They’ve simply outgrown a system that was designed for a different phase of life.
When I was younger, my schedule allowed for longer workouts and greater flexibility throughout the day. However, my priorities have changed now, and my coaching, writing, podcasting, travel, and personal commitments require a different approach. My systems have had to become more intentional rather than more demanding. This doesn’t mean my standards have decreased, in fact, they’ve become higher because consistency is far more important than perfection.
The same principle applies to every client I work with. A parent raising young children shouldn’t expect their wellness routine to be identical to someone living alone with complete control over their schedule. Someone recovering from injury shouldn’t compare themselves to an athlete preparing for competition. Someone working twelve-hour shifts will naturally need different systems than someone with a traditional workday.
Build the life that makes your goals possible
As I’ve coached for longer, my interest in helping people simply reach a goal has diminished. Instead, I’m more passionate about assisting them in building a life that naturally supports those goals every day. After all, every goal evolves. You lose weight, build muscle, run a race, or complete a transformation. But what happens next?
Without systems, people often find themselves back at square one because the habits that led to their results were never fully established.
Goals will always inspire us, reminding us of our destination. However, systems quietly determine whether we ever reach that destination. If you’re serious about transforming your health, don’t waste your energy questioning whether your goals are ambitious enough. Instead, focus on building daily systems that make those goals inevitable. The strongest body, the healthiest mind, and the most fulfilling wellness journey aren’t built through occasional moments of motivation. They’re forged through consistent routines practiced with purpose, adjusted as life evolves, and repeated so frequently that they become an integral part of who you are. That’s where real transformation begins, and more importantly, where it truly lasts.
Josh Grimm, Fitness and Mindfulness Coach
Josh Grimm offers a unique combination of fitness and mindfulness coaching through his brand, FITNUT, which he started in 2014 after spending a length of time in Southeast Asia and then returning home to New York City. His holistic approach of curating a culmination of physical and mental fitness training via one-on-one coaching, an online multi-use platform, podcasts, seminars, and global wellness retreats, brings together a community that wants to live their ideal mindset through optimal physical and mental health.
