Week 1: Stop trying to quit. Start adding.

Kommunity,

Welcome to something new. Most people write off the last three months of the year and wait for January 1st to get their act together. Not us. From now until New Year’s, every Tuesday, I’m going to hand you ONE habit. Thirteen weeks, thirteen wins. We’re calling it FINISH THE YEAR STRONG. Small. Doable. The same ones I use every single day. No 30-day overhauls, no flash-in-the-pan challenges… just little wins that stack.

Let’s start with the most important thing I know about habits, and it’s the thing almost nobody gets right.

Most of us try to change by quitting. Quit sugar. Quit scrolling. Quit snoozing. Cold turkey, starting Monday. And most of us are back where we started by Thursday. I get it. Quitting is HEAVY. Carrying the weight of a hard decision, today, for the rest of your life, is overwhelming.

I know this better than most. Twenty-two years ago, my habits nearly killed me. Eleven years of bad decisions, and I was convinced I was doomed… until I wasn’t. What saved me wasn’t some heroic act of willpower. It was adding small wins to my morning, one at a time. Eat something good. Move a little. Then do it again tomorrow. Those little decisions compounded, and the bad habits had less and less room to live. They just fell away.

Here’s the secret: don’t subtract, ADD. Every small win you keep builds confidence. Confidence is belief. And belief is where miracles happen.

This is literally why MEAL ONE exists. I wanted to give people one easy win to plant their flag on every morning, a first decision you know you’ll get right. It’s been my flagpole for 16 years.

This Week’s Win: Pick ONE small thing to add to your morning and do it all 7 days. A glass of water before coffee. Ten push-ups. A real breakfast. It doesn’t matter what. It matters that you keep the promise to yourself.

Hit reply on the Tuesday email and tell me what you picked. I read every single one.

Better Habits, Better Life,
Chernow

Your first win, handled. MEAL ONE is 30 grams of protein in overnight oats you prep the night before in 45 seconds. New to KOH? Start with 14 breakfasts, $17 off with free shipping.

Get the plan every Tuesday. One small habit a week until New Year’s, from Michael. Join the Kommunity or read every week here.