Grit is defined as “firmness of character; indomitable spirit; pluck.” Research from respected institutions, including West Point and the University of Pennsylvania, shows that grit is the most powerful vehicle to dictate whether you achieve success in your overall life, from business to relationships and self-care.

So how can you cultivate and expand your grit, and crush your goals for the New Year? Follow the power of three.

1. EAT

Science tells us the greatest way to improve your will and grit is to keep your blood sugar balanced. Simply put, make sure you eat. Instead of limiting yourself to a diet or detox for a certain number of days that you can’t wait to get through, set a goal to nourish your body every day. Choose whole, nutrient-dense foods over less-refined foods to enable your body and mind to keep a steady flow of glucose, your brain’s preferred food source.

2. THINK

Getting gritty with goal setting comes down to one simple discipline: Write down your goals, and read them every day. Studies show only roughly 20 percent of people in the United States set goals, and of those 20 percent, 10 percent write them down. Research on goal setting from Virginia Tech shows that the 10 percent who write down goals actually see an eightfold increase in the likelihood of their success.

3. MOVE

When it comes to grit, leverage the power of exercise and movement. Why? All motion creates positive emotion in the form of powerful brain chemicals like dopamine that inspire motivation, focus and courageous conviction. So when you move, you boost your motivation, focus and grit.

Dr. James Rouse has a doctorate in naturopathic medicine. He is an inspirational speaker, personal coach, author and the cofounder of Skoop, a line of powdered superfoods.