Bonus email this week because Memorial Day weekend is basically the unofficial start of summer — and I’ve watched too many good streaks die on a holiday weekend to not say something.

Here’s what usually happens: you eat like it’s a competitive sport, drink a little more than planned, skip every workout, and spend Tuesday morning wondering where all that momentum went. I’ve been that guy. More than once, honestly.

This weekend, try something a little different. Not restrictive. Just… intentional.

Step 1: Body — Do something active for 30 minutes on Saturday AND Sunday.

Doesn’t need to be a gym session. Hike. Swim. Play flag football with the kids. Bike around the neighborhood. The point isn’t to “work off” the hot dogs — it’s to keep the engine running so you don’t have to cold-start the whole thing on Tuesday. It’s way easier to keep a pilot light going than to relight the furnace from scratch.

Step 2: Fuel — One glass of water between every drink.

You’re going to have a few. That’s fine. But alcohol dehydrates you, spikes cortisol, and tanks your sleep quality. Alternating with water cuts the damage roughly in half. It’s the easiest harm reduction move that almost nobody bothers with because it’s not exciting enough to post about.

Step 3: Mind — Write down your “Summer 3.”

Three things you want to be true by Labor Day. Not resolutions. Not goals with spreadsheets and accountability partners. Just three clear outcomes. “Run a mile without stopping.” “Lose 10 pounds.” “Be present with my kids at dinner every night.” Write them on an index card. Put it in your wallet. That card is your summer compass — glance at it when you need direction.

The takeaway:

Every summer starts with one weekend. Make this one count and the rest has a way of falling into place.

Send this to a dad before he fires up the grill. Takes 2 minutes to read and could change his whole summer.

Rootin’ for ya,

Jason from Dad OS