Issue #259: The Best Day of the Year for New Goals
Good morning. It’s Tuesday, October 31st. Happy Halloween!
We can’t keep candy from our kids - but maybe see if you can make it a little less scary (EWG list). I know - not going to happen, but a guy can try, right??
Today’s Quick Win
From the Lab: Best Day of the Year for New Goals
Speed Read: Time You Never Thought You Needed
Tuesday QR: Green Apple Monsters
“People don’t notice whether it’s winter or summer when they’re happy.”
The average low temperature in November for Chicago. This month is a big transition from outdoor to indoor activities, but does it have to be? (NOAA)
From the Lab
A little secret - setting a health goal on November 1st is 10x better than January 1st.
Ok - I don’t have any data to back that up, but I’m going to tell you why it’s 100% true.
Fewer than 10% of people hit their New Year’s resolutions - but it’s not entirely our fault.
First - who knows what’s going to happen in 12 months? Setting personal annual goals is really hard. But 2 months - that’s a little more reasonable.
Second - outcome-based goals are by definition out of our control. Saying - “I want to lose 15 lbs” or “I want to be able to bench 200 lbs.” We can obviously affect the outcome, but it’s not guaranteed.
Instead - let’s make process-based goals for the ideal length of time it takes to form a new habit. Ok - James Clear says it actually takes 66 days so if you didn’t start last week, then just keep going the first week of 2024.
The other reason November 1st is the right time to set a health goal - ummm…our health.
Here’s what happens as the weather gets colder and the days get darker:
Mental Health: Our body makes less serotonin (our happiness hormone) from lack of sunlight. You don’t have to have the official seasonal affective disorder (SAD) diagnosis to feel a bit more glum this time of year. This is especially pronounced in the Midwest and Northeast where the sun never reaches 45 degrees and there are less than 10 hours of daylight.
Physical Health: We move less in the winter. All that walking we do in good weather isn’t as inviting, so while we might still go to the gym for an hour, we spend less time outdoors and less time actually moving. Zone 1 (walking) and Zone 2 (jogging, biking, rowing) cardio are key to longevity. Our metabolism doesn’t naturally slow down until we hit 60, but if every year we take a seasonal break from daily movement - well then we’re going to slow ourselves down.
Physical Health Again: We evolved to put on weight in the winter. When food was scarce being underweight was a much bigger risk to survival than being overweight. We’re predisposed to eat more (validated by studies showing we eat at least 86-200 more calories a day this time of year) - and all the holiday parties, meals, desserts make it hard to not make that number even higher. Plus, carbs boost serotonin - so this all comes full circle in our self-preservation to make ourselves happier.
What does all this mean?
It means this is the time of year when it’s more important than ever to get outside and exercise.
Set a goal of 1-2 new habits that will be etched in stone by the time you’re watching the college bowl games on New Year’s Day. Don’t try to do everything - just 1-2 goals is enough.
Do 25 movements first thing in the morning. It’s cold, it’s dark, it’s tough to get going this time of year. Warm up your body as soon as you get out bed - 25 jumping jacks or squats or push-ups or toe touches - anything that revs up your engine to bring heat into your body to start the day.
Buy some cool winter gear. We’re not ones to suggest consumerism - but if you buy the right long workout pants or Patagonia outer shell or trail running shoes that don’t slip in light snow, then you’ll have made a financial and mental investment that you won’t want to waste - you’ll be more likely to get outside regardless of what it looks or feels like.
Follow this 3-step plan and you’ll be feeling like you’re already ahead of the game when 2024 rolls around!
Thrive25 Partner Spotlight
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Speed Read
Health & Longevity in the News
It’s Not a Diet: We often refer to a diet that is temporary to meet a certain goal like losing weight. Then there’s your diet diet - the foods you consume habitually. Shift to a habitual intake of nutrient-dense foods, antioxidant-rich fruit, lean protein and healthy fats to keep your body running smoothly. (Longevity.Technology)
Attagirl (and boys) for the Attosecond: The 2023 Nobel Prize in Physics went to three scientists for the ability to illuminate reality at the length of a few attoseconds (1 x 10-18 seconds). Can’t comprehend that - more attoseconds pass in one second than the number of seconds have passed since the Big Bang. This capability will expand our opportunities in quantum mechanics and create a new field, aptly named “attochemistry.” (WIRED)
Practice Doesn’t Always Make Perfect: Practicing the right way does. Hitting 10,000 hours is great, but the art of skill acquisition comes down to five key principles for training: balance performance and learning, quality over quantity, be specific, enable autonomy, and understand personalization. (Outside)
Tuesday QR | Green Apple Monsters
Unleash the fun with goofy apple monsters - a perfect healthy Halloween treat! These quick-to-create snacks combine green apples' antioxidants, peanut butter's protein, cheddar's calcium, and the nutritious crunch of pumpkin (or sunflower) seeds. Delight in crafting each unique, silly smile!
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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.