The Quad San Diego Clubs: February 3, 2025

Dear Member,

So many new members to welcome to the Club and our newsletter—happy you’re here!

In the last edition, we talked about setting a baseline for growth. This time, it’s all about forming new habits. Many people embark on a January plan to get healthy but set themselves up for failure by trying to do too much all at once. I’m going to work out every day. I’ll only eat whole foods. No more sugar—ever. Goodbye, caffeine. Sound familiar?

You’ve likely heard or read the science that says it takes 90 days to build a new habit. So, why don’t we plan the year accordingly? Choose 4 new habits that you’d like to develop and focus on building one at a time. Once you are set in your new habit, move onto the next.

Going into 2024, I selected 4 new habits: taking daily supplements, walking 10K steps five days a week, drinking 2 liters of water a day, and re-engaging in my Transcendental Meditation (TM) practice.

I started with supplements, which, for some reason, has always been a struggle for me. I can make sure my kids take theirs, but when it comes to me…nope! But after 90 days of consistently taking them all (which is about 15!), I finally had it down. And I felt so much better.

Then I moved on to walking. Again, after 90 days, I was back on track. Two new habits formed! Then came drinking 2 liters of water each day—this one was tough for me. It took me 180 days to lock it in. So, I started 2025 with my TM practice. You get the idea.

A fun visual tool I have started using is Jesse Itzler’s Big A## Calendar—a giant wall calendar that shows all 365 days in one view. It’s awesome. What you plan happens; what you don’t won’t! Check it out here.

Look forward to seeing you in the clubs and hearing about the new habits you’re building.

“People do not decide their futures; they decide their habits, and their habits decide their futures.” — F.M. Alexander

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In health,

Nick Diciaula
Executive Vice President of Southern California
San Diego Campus