Stack One Winning Habit Every Quarter. Change Your Life in a Year.

sent by Chris Dodson | July 3, 2025

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If you want real, sustainable change, here’s the move:

Stack one winning habit every 90 days.

That’s just four habits per year.

Four systems that support your energy, focus, and performance: without adding chaos.

This is how the top 1% sustain high-performance - without burning out.

Why One Habit Per Quarter Works

New Year's resolutions tend to fail because you’re trying to change everything all at once.

Here’s why this process works:

• One habit means less friction, more focus
• 90 days is long enough to lock it in, short enough to stay urgent
• Every habit compounds the next (e.g. better sleep → better workouts → better focus)

The Habit Filter

Use these filters to choose the right habit for you, not just a popular one:

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​1. Identity-Based

Build habits that reinforce who you’re becoming, not just what you want to fix.

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​2. High-Leverage

Think keystone habits: walk daily, hit protein goals, remove energy draining meetings from your calendar, etc.

3. Low Resistance

If the habit only works on your best day - it won’t last.

Your Challenge: Pick One Habit for Q3

Here are a few high-ROI options:

• Walk 10k steps every day
• Commit to 3x strength sessions every week
• Cut out Alcohol
• Send a message to someone you care about every day
• Take 5g of creatine daily
• Read 10-pages every day
• Hit your protein goal daily
• Lock in a consistent date night every week

Pick one.

Commit to it for 90 days.

Track it. Let it compound.
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Performance Kit: Creatine Monohydrate

If you’re looking for a simple, high-impact supplement - start here.
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​Creatine Monohydrate is one of the most studied supplements in the world and also one of the most overlooked by busy professionals. Benefits include:

• Builds and preserves lean muscle, especially critical after 30
• Boosts strength and power output during training
• Enhances brain performance
• Reduces fatigue and mental fog
• Supports healthy blood sugar regulation when combined with exercise
• Aids recovery and cardiovascular health post-exercise

👉 Dive deeper with Dr. Rhonda Patrick’s Creatine breakdown on YouTube.

Why It Matters

You lose 3 - 8% of muscle mass per decade after 30.

Less muscle = less strength, mobility, and resilience.
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Creatine slows that decline & offers cognitive benefits.
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It’s one of the very few supplements I’d recommend to nearly everyone.

I just dropped a free 16-page Health & High-Performance guide.

Reply back with "GUIDE" if you want a copy.

P.S. Have feedback or a build? Reply to this email. I'd love to hear it.

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