Hereâs how you can easily stick to your goals every day â even when youâre feeling low on willpower.
If you are having trouble viewing this email, [click here.]( [Dr. Steven Gundry | Founder, Gundry MD]( {NAME}, Wanna know my take on New Year's resolutions? Most of the time, they donât last. In fact â studies show most people only stick to their goals for the first few weeks of the year!1 But not you. Youâre going to make lasting changes this year⦠And not only meet but EXCEED your goals. How can I be so sure? Because Iâm about to give you 3 simple science-backed ways to turn any goal into a reality. So whether you want to drop 30 pounds this year⦠Avoid unhealthy habits... Or build better ones⦠Here are my best tips for helping you achieve your goals!
 Tip #1 â âMicrosizeâ Your Goals
In other words, break goals down into small attainable parts. So if you want to lose 30 pounds, set a goal of losing 1 pound a week. Or if your goal is running a marathon, first plan to run a mile. Then 3 miles, then 5, and so on. By breaking down your goals, you're more likely to check things off your list quickly⦠And checking items off a list releases a motivational jolt of dopamine in your brain, which can fuel you to get even more done.2
 Tip #2 â Frame Your Goals Positively
Studies show simply framing tasks in a positive way can help you stay consistent.3 This shows how powerful your mindset can be when pursuing change⦠So next time you catch yourself thinking negatively about your goals, try a quick reframe. For example, if you want to cut back on sugar, try focusing on the BENEFITS of being sugar-free â fewer unhealthy cravings, better gut health, a trimmer waistline⦠Because on the contrary, seeing quitting sugar as a loss will automatically make you feel resentful.
 Tip #3 â Stack Your Habits
When it comes to building good habits, I recommend a tactic called habit stacking. In short, this means âpiggybackingâ a new habit onto a pre-existing one⦠something shown to increase the likelihood itâll stick.4 For instance, if you have a cup of coffee every morning, try adding a NEW habit â like meditating for a few minutes â right onto this. Other examples might include:
- After my morning shower >Â I'll do some light stretching
Â
- After an hour of TV >Â I'll go on a walk around the block
Â
- After browsing the internet > I'll journal in my notepad
Â
- Before I go to sleep >Â I'll read 10 pages
In a study, those who added flossing after the existing habit of brushing their teeth formed stronger flossing habitsâ¦5 Which shows just how effective âhabit stackingâ can be! And there you have it, {NAME}! Whether you plan on slimming down, cutting out a bad vice, or just being a little more active this year⦠Tips like microsizing, positive framing, and habit stacking are sure to give you that extra push to blow right past your New Yearâs health goals. So give these tips a try. And let's make this year one of the best yet  :) Looking out for you, Steven Gundry, MD
[Steven Gundry, MD]( P.S. By the way, another great way to stick to your goals is sharing them with others. Case in point: Studies show telling others about your goals can actually help you achieve them.6 So if you have a specific goal you want to reach this year, hit âREPLYâ and tell me what it is. Because not only will this make you feel more accountable⦠It'll also let me know to send you more customized tips that can help you hit your goals even faster.
Â
Sources
1. Mulvey K. 80% of New Year's resolutions fail by February - here's how to keep yours. Business Insider. . Published January 3, 2017. Accessed January, 2024.
2. Bromberg-Martin ES, Matsumoto M, Hikosaka O. Dopamine in Motivational Control: Rewarding, Aversive, and Alerting. Neuron. 2010;68(5):815-834. doi:10.1016/j.neuron.2010.11.022
3. Roney CJR, Higgins ET, Shah J. Goals and Framing: How Outcome Focus Influences Motivation and Emotion. Pers Soc Psychol Bull. 1995;21(11):1151-1160. doi:10.1177/01461672952111003
4. Judah G, Gardner B, Aunger R. Forming a flossing habit: An exploratory study of the psychological determinants of habit formation. Br J Health Psychol. 2012;18(2):338-353. doi:10.1111/j.2044-8287.2012.02086.x
5. Judah G, Gardner B, Aunger R. Forming a flossing habit: An exploratory study of the psychological determinants of habit formation. Br J Health Psychol. 2012;18(2):338-353. doi:10.1111/j.2044-8287.2012.02086.x
6. Klein HJ, Lount RB, Park HM, Linford BJ. When goals are known: The effects of audience relative status on goal commitment and performance. Journal of Applied Psychology. 2020;105(4):372-389. doi:10.1037/apl0000441 Â Â This email was sent to {EMAIL} by newsletter@gundrymd.com [Edit Profile](Â |Â [Manage Subscriptions](Â |Â [VIP Discounts](Â |Â [Join Text Club]( 145 S. Fairfax Avenue, Suite 200, Los Angeles 90036
 [Report Spam](Â
Â
These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease. Â