Issue #486: Better Than Willpower
Good morning. It’s Tuesday, December 30th.
In today’s email:
Learn: Why Habits Fail - and How to Make Sure They Don’t
Try: Don’t Shop When You’re Hungry
In the News: More Prep for 2026
Stat of the Day
The percentage of Americans that blow their budget if they grocery shop when they’re hungry - spending at least $26 more per person. (StudyFinds)
Learn
Why Habits Fail - And How To Make Sure They Don’t
Last week we shared 25 daily habits for longevity.
This is the week most of us say we’re going to start doing those new habits. But deep down there’s probably some doubt that you’ll actually stick with them and 2026 won’t be any different than 2025 or 2024 or…
That’s not being negative - that’s just reality.
Most habits don’t fail because we don’t care enough or want it badly enough.
They fail because our lives stay exactly the same and we expect different behavior to magically show up.
Don’t think it’s a lack of motivation - here’s the truth:
Our environment shapes our health more than our motivation does.
It’s not on you. It’s what decades of psychology, neuroscience, and behavioral science keep showing us - again and again.
This Isn’t a Willpower Problem
Our brain’s primary job is to conserve energy. Every decision costs glucose, attention, and emotional bandwidth. When we rely on willpower, we’re asking the brain to override its default settings - repeatedly - in a world designed to make that hard.
That’s why:
You mean to stretch but don’t
You plan to walk but skip it
You want better sleep but keep scrolling
It’s not a lack of discipline. It’s that our environment is nudging us the other way. Behavioral science research shows that when the “right” choice is easier, closer, or more visible, we are WAY more likely to do it - regardless of our intentions.
But…when it’s harder, farther away, or invisible, we don’t.
Our habits are not a reflection of our values. They’re a reflection of what our environment makes easy.
It’s even more challenging because skipping our healthy habits doesn’t affect us right now - the effects happen over time:
Blood pressure rises.
Glucose creeps up.
Mobility declines.
Strength goes away.
We don’t feel it - until we do. So we skip those habits - until we can’t.
The Thrive25 Framework: SET → START → STAY
Here are 3-steps to help build those habits in 2026:
SET your environment.
START (just 30 secs).
STAY consistent without thinking about it.
1. SET: Design Your Environment
What happens when you don’t think?
That’s your default - and defaults run your health.
Look around your space and ask:
What’s the first thing I see in the morning?
What’s within arm’s reach at night?
What’s easiest when I’m tired or stressed?
If the foam roller is in the closet, it won’t get used.
If walking shoes are buried, walking won’t happen.
If snacks are visible, they’ll get eaten - even if they’re “for guests.”
The brain interprets physical distance as psychological distance. A habit that requires getting up, opening a drawer, or finding something suddenly feels much harder - even though nothing meaningful has changed.
The environment becomes the decision-maker.
2. START: Optimize the First 30 Seconds
Most habits fail before they begin.
Not five minutes in - right at the start.
So stop designing the perfect routine and start designing the first move.
Examples:
Put the floss picks in front of your toothbrush
Leave the yoga mat unrolled
Put the foam roller next to your bed
If starting feels automatic, the habit has a chance. If starting requires a decision, it usually won’t happen - especially on those hard days.
3. STAY: Reduce Choices, Not Freedom
Do less: more choice usually means less consistency.
When every day requires deciding when to move, how to eat, or how to wind down, habits fade - especially under stress.
Health thrives on boring consistency:
Similar breakfasts most weekdays
A repeatable wind-down routine
Fixed cues that trigger action
This isn’t being not fun. It’s protecting your energy for the things that matter.
Bonus: Got this tip from a Thrive25 reader - get the BRICK to shut down apps on your phone at night. You can only turn them back on by touching the BRICK, which isn’t attached to your phone.
Your Environment Should Evolve Over Time
Once you’ve got your routine - don’t think it’ll work forever.
The setup that worked in your 30s may not be what you need now.
Before kids? You could squeeze workouts anywhere.
After kids? You need habits that survive chaos.
For example:
In your 30s, driving to the gym works
In your 40s, home-based movement beats perfect programming
In your 60s+, mobility tools in sight matter more than intensity
Health environments aren’t “set once.” They need to evolve with your life stage.
This is one reason people say, “I used to be so consistent - I don’t know what happened.”
Life happened. The setup didn’t change.
Why This Matters for Longevity
Longevity isn’t built on heroic effort. It’s built on what happens on normal days.
The days you’re tired.
The days you’re busy.
The days you don’t feel motivated.
When your environment supports you, health happens quietly in the background - without constant effort.
And that’s the goal.
The Real Win Going Into 2026
You don’t need all 25 habits.
You don’t need a full reset.
You need to:
Do a few for more things that boost your health
Avoid a couple of things that crush your health
Set up your environment to make it as easy as possible
And that’s how you protect your health for the long run - without burning out trying to be perfect.
Let’s make 2026 awesome!!
Try
Don’t Shop Hungry
Shopping when our stomach is growling guarantees we put food in the cart that we don’t need. When the food is in the house we’ll eat it - not because we’re weak (or even that we want to), but because it’s there.
So make this simple:
Eat first, then shop
Or order online with a fixed list
Or set a rule: if it’s not on the list, it doesn’t go in the cart
When the foods you’re trying to avoid never make it home, there’s nothing to “resist” later. And guess what…you won’t miss them nearly as much as you think.
Health on autopilot.
Thrive25 Partner Spotlight
As Thrive25 readers, you’ve heard curcumin (an active compound in turmeric) is good for you. But did you know that our body can’t absorb most of what we eat? Until now…
SuperNatural BodyControl is a fast-acting anti-inflammatory and detoxification supplement that utilizes a groundbreaking, patented process to enable BioSoluble® CurcuminTM to penetrate the GI and blood-brain barrier, which is up to 42X more water soluble than standard curcumin.
Kick off your 2026 health goals with BodyControl.
We are a proud customer and affiliate of SuperNatural - please consider buying their products to support our mission.
H&L in the News
More Prep for 2026
Reflect Smarter, Live Happier: Before setting resolutions, ask better questions. These seven expert-backed reflections help you uncover what truly mattered, boost resilience, release what drained you, and shape a happier, more intentional year ahead. (NYTimes)
Small Tweaks, Big Joy: You don’t need a total reset to feel better this year. These 8 science-backed tweaks - from one-minute rituals to outdoor adventures - boost happiness, health, and motivation to get outside fast. (Outside)
Rituals Rewire the Brain: Everyday rituals aren’t just habits - they calm stress, sharpen focus, and strengthen connection. Neuroscience shows how small, meaningful routines give your brain stability, clarity, and resilience in uncertain times. (Big Think)
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Why Thrive25
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.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
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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, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.