by Dana Cavalea October 04, 2019

1 Comment

Hey Team!

Happy Friday! 

I wanted to bring something up to you today.....

What you THINK you are doing vs. What you are ACTUALLY doing....

What do I mean....

Well, as somebody who does a lot of "intake assessments" on clients.....(those seeking change in their life either physically, mentally, from a career, performance, or relationship standpoint, or some combo of all 5).....

I realized that most people are thinking "perfect world".... and are not truly in touch with their "actual world"...

For example, I wanted to share a simple dialogue between Me (Coach) and Client:

Question: How do you consider your nutrition? (Coach)

Answer: I am pretty good outside of some dessert. (Client)

Question: How often do you eat dessert? (Coach)

Answer: I usually have something sweet after dinner, but only when I go out to eat. (Client)

Question: How often do you go out to eat? (Coach)

Answer: I get home late from work, so we usually go out to eat 5-6 nights per week (Client)

So... you eat dessert 5-6 nights per week? (Coach)

Well, I guess I do... never thought about that. (Client)

You realize you are eating dessert 20-30 times per month.....(Coach)

Got it?

What you are Actually doing vs. Think you are doing...

And this is real for so many other situations....

Like exercise...

Like conversations with your husband, wife, kids at a deeper level....

Like meetings with those you lead...

You name it, we can create examples. 

Look, we want to see ourselves as doing the right thing... and that is great...

The issue is, we can actually be lying to ourselves... and over time, it is the doctors report, the scale, the job firing, the management issues, failing to hit wall streets numbers, or just not living the life we want that wakes us up.......

SO, we want to avoid all of that....and we do it by being HONEST with what we are actually doing... not B.S.' ing ourselves....

I use a 90-Day High Performance Journal that I created (you can order here)to keep myself in line....( for years I was looking for a planner that took into consideration all the variables a high performer deals with- like travel, time zone change, mental ups and downs.. I could not find one, so I had to create my own!)


Well, Coach can fall off track also if he does not stay aware of what he is "actually" doing...

Each day, if I write down my "Actuals".. it actually works.....

  • I make better decisions..
  • I become present to my reality...
  • I understand my own habits and patterns...
  • I can make a change sooner than later...

Make sense?

Why would we allow months and years to go by without making a change if we see that our behaviors, actions, and tendencies are taking us further from goal?

We wouldn't!

So, let's stop the train now and redirect it in a positive direction!

Writing things down, tracking, charting, and redirecting is the key....

Discipline, focus, and action are the solutions to a life of consistent performances...

Let's take the action.

Let's always be real with ourselves.

Have a great weekend!

Your Coach, 


Check out my High Performance Planner. Click here to see it.


Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


January 24, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!
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