Quitter's Day is Approaching..

Why I Refuse to Be a Quitter (And Why You Should Too)

We’re only nine days into the new year, and I can already feel the energy in the air—the excitement of fresh goals, the determination to change, and the hunger to chase down something bigger. But here’s the reality check: In just five days, on January 14th, the average person will quit their New Year’s resolution.

National Quitter’s Day.

That day fires me up.

Because I refuse to be another statistic. And I hope you do too.

My Journey: The Fight Against Quitting

I know what quitting feels like. Not just quitting on a goal, but quitting on yourself—when self-doubt creeps in, when anxiety locks you in place, when depression whispers, “What’s the point?”

That was me in 2023.

I was overwhelmed with anxiety, pressure, and a fixed mindset that kept me stuck. Balancing the intensity of coaching, fatherhood, and the never-ending feeling that I wasn’t measuring up, I found myself trapped in a cycle of panic attacks, deep worry, and burnout. I’d spend nights staring at the ceiling, my mind racing, my body refusing to shut down.

But when the weight of it all became too much, I made a decision—one that would change my life.

I didn’t just hope things would get better. I built a strategy to reclaim my mind, my body, and my resilience.

How I Took Control (And How You Can Too)

The turning point wasn’t about pushing harder—it was about being smarter. Here’s what changed everything for me:

1. Prioritizing Sleep & Recovery

   • Instead of staying up late, overthinking, or numbing myself with distractions, I set a strict sleep routine.

   • I committed to early morning workouts (before 5 a.m.) and eliminated alcohol—two changes that had a massive impact on my mental clarity.

2. Training My Mind with Mindfulness & Prayer

   • I developed daily mindfulness techniques to keep me present and focused.

   • Deep prayer and breathwork became non-negotiables—helping me stay calm under stress and resilient through challenges.

3. Building a Dopamine Reward System

   • I realized I needed small, intentional dopamine hits throughout the day—not just from instant gratification, but from earned rewards.

   • Morning rule: If I get up before 5 a.m., I start my day with a cup of coffee. If I wake up after 5 a.m., I delay my coffee until 8 a.m.—or worse, 10 a.m., if I really let myself down.

   • Post-workout reward: After finishing my training, I hit a cold plunge—shocking my system, resetting my mood, and activating dopamine that keeps me sharp the rest of the day.

These small systems kept me locked in, and 2024 became a breakthrough year because of it.

Now, as we enter 2025, I refuse to let up. And neither should you.

Delayed Gratification: The Secret Weapon of the Elite

We live in a world of instant gratification—scrolling, binge-watching, easy dopamine hits that keep us comfortable but never push us forward.

But success—real, lasting success—belongs to those who master delayed gratification.

Athletes. Entrepreneurs. High-performers. They all understand that resilience isn’t built in a moment—it’s built every single day.

And the best part? You don’t need insane willpower to do this. You just need a system.

The Science of Small Dopamine Hits (That Actually Work)

Dopamine isn’t just about pleasure—it’s about motivation. You can train your brain to seek effort over comfort by building the right habits.

Here’s how you can engineer dopamine wins that fuel consistency:

1. Win the First Five Minutes

• The hardest part of anything is starting (see cold plunge video above)

• Commit to five minutes of action—whether it’s a workout, writing, studying, or tackling a task.

• Dopamine is triggered when you begin, not just when you finish.

2. Track Your Progress (Micro-Wins)

• Your brain loves progress, not perfection.

• Keep a tracker (notebook, whiteboard, app) where you mark small wins daily.

• Every checkmark is a dopamine hit—and proof that you’re moving forward.

3. Move Your Body (Even for 60 Seconds)

• Movement triggers dopamine, serotonin, and endorphins—the ultimate mental performance boost.

• Quick walk? 10 push-ups? Deep breathing? Doesn’t matter.

• Action disrupts negative thought loops.

4. Make the Reward the Process, Not Just the Outcome

• If you only chase big results, you’ll burn out.

• Find joy in the process—whether that’s mastering a skill, getting 1% better daily, or simply showing up.

• The best competitors love the work, not just the trophy.

5. Build a Dopamine Ritual

• Create small rituals that reinforce positive habits.

• Example: After a workout, I jump in the cold plunge. It’s not just recovery—it’s a dopamine reset that keeps me locked in.

• These cues train your brain to associate effort with pleasure.

What Separates the Quitters from the Finishers?

Next week, thousands of people will quit their New Year’s resolutions because they relied on motivation instead of strategy. They wanted instant results instead of daily wins.

But not us.

We’re the ones who go past January 14th. We’re the ones who find joy in the daily grind. We’re the ones who refuse to quit—because we know that resilience isn’t built in a day. It’s built every day.

Your Challenge This Week:

• Pick ONE strategy from above and implement it today.

• Commit to making it part of your routine.

• Track how it makes you feel over the next week.

And when National Quitter’s Day rolls around, we won’t even flinch. We’ll be too busy winning the day.

Let’s get after it.

— Grant Chiasson
Mental Performance Coach | Founder, Grant Chiasson Mental Performance, LLC

P.S. If you want to go deeper on training your mind for elite performance, resilience, and focus, check out my High-Performance Mastery Program. Let’s build a mindset that never quits.

If you’re looking to improve your mental clarity, performance, or overall wellness through sport psychology principles, I’d love to help you on your journey. Whether you’re an athlete, a parent, or simply someone looking to get your life back on track, I offer coaching that combines mental performance strategies with real-world, practical advice.

Click the link below ⬇️

Resources

1. Eric Hinman-Movement Memo

2. L-theanine

3. Magnesium 

4. Brian Cain Routines and Habits

5. “Red Light” on Phone