Hi, Longevity Enthusiast,
We are officially one week into the New Year.
If you are like most people, the "January High" is starting to wear off. Real life - work, school, emails - is fully back.
And statistically, danger is approaching.
Data from fitness apps and behavior studies shows that the majority of New Year’s resolutions fail within the first 10 to 15 days. There is even a specific date for it: "Quitter’s Day", which usually hits right about now.
If you are feeling a bit slower or heavier today, or if your motivation feels lower than it did on January 1st, you are right on schedule.
Here is why this happens (and how to make sure you aren't a statistic).
The Rubber Band Effect
Your nervous system seeks homeostasis (balance). When you start January with high intensity - strict diets, daily workouts, 5 AM alarms - your body interprets this sudden change as stress, not improvement.
It’s like pulling a rubber band. You stretched it hard for the first 7 days (using willpower). But the harder you pull, the more tension you create.
Right now, in Week 2, the tension is peaking. Your biology wants to snap back to old habits just to feel safe again.
Don't Push Harder. Do This Instead
Most people try to fight this feeling by forcing themselves to "try harder." That usually leads to the snap-back next week.
The antidote to Quitter’s Day isn’t intensity. It’s the Minimum Effective Dose.
If you feel your momentum slipping this week, lower the bar.
Aim for the smallest action that keeps the habit alive without triggering a stress response:
Can’t do the full hour workout? Do 15 minutes of walking.
Can’t meal prep perfectly? Just prioritize protein at breakfast.
Too tired for a complex routine? Just get outside for morning light.
Consistency Over Intensity
Intensity makes for good Instagram posts. Consistency makes for long lives.
A "C+" workout that you actually do is infinitely better for your longevity than the "A+" workout you skip because it felt too daunting.
The goal for this week isn’t to crush it. The goal is simply to not stop.
Beat the statistics. Lower the intensity. Keep the rhythm.
Stay curious,
David
Founder, Longevity Enthusiasts
P.S. This philosophy of "Rhythm over Intensity" is the foundation of CORE 8. We designed the system specifically to bypass the "Quitter's Day" crash by pacing your biology correctly. If you want a system that sustains you instead of draining you, [explore CORE 8 here].