by Dana Cavalea January 04, 2021

1 Comment

Hi Team...

We are back! I hope you all had a wonderful New Year and are ready to roll!

My wife and I spent our holiday up at the farm, Freedom Farms, and got in some really nice "attempted" relaxation...

Translation: She relaxed... I am not the best at doing that!

I have never been good at sitting and resting..... 

I always like to be doing something.... preferably outdoors....

SO, each day, I got my workout in, went for walks, and when I did sit down, I read.

We have no TV up here, so, it is a great time to just hear yourself think- which for many, like me, can be dangerous!

Ideas flowing....

With that said, after doing some writing and learning even more about myself over the last 10 days....

I came to a few conclusions that I wanted to share...

And since most of you are focused, over-achievers like me, I think you will appreciate these discoveries...

1. Extremes work for extreme people.. but, extremes need to be managed...

Meaning, for those of us that are go-go-go... on-on-on... we are so used to being in that state it becomes our normal. But, if we want to go for the long run- we must learn to rest out minds... especially the analytical side of our mind in exchange for more usage of the CREATIVE side of our minds...

2. Don't mistake movement for progress...

This was a take from John Wooden who said: Don't mistake time for progress. I altered it a bit because for those of us that are always on the move, we must realize it is not our "movement" that leads us to success, it is often our talents.  We must remember and trust that. Many of us are afraid to slow down because we feel we may start losing.

3. Over-thinking is like a disease....

Yup. You read that right. Now, I am not referring to thinking. I am referring to OVER-Thinking. Thinking too much and hyper-focusing on ourselves, achievements, goals, things we want, etc. can be dangerous. It forces out super-computer, our mind to over-work and will eventually burn us out. We must think, but when we find ourselves over-thinking, we must snap out of it by DOING something with our bodies or our hands. 

We are in an era where guru's are obsessed with telling us how to be "successful"... 

Morning routines, breathing, meditation and vision work, goals, planning, planners & journals, gratitude lists and journaling, workouts, yoga, pilates, and bootcamps, green juices and vitamins, massages, baths, and salt caves.... incantations, affirmations, chanting, and mindfulness. 

Too much stuff.

Realize this:

If you find 1-3 things that work for you... do them.

10 is not better than 1-3 things.

1-3 things that work to keep you excited, centered, healthy, and feeling good about yourself is all that you need. 

I sum it up like this:

  • Do something for your body...
  • Do something for your head...
  • Do something for somebody else...


When you follow that plan, you win. 

It is simple- and works your body-mind-soul in totality. 

That is a Champions formula for growth and a great Habit set without being extreme.

Got it?

Let's go.

Day 1 of work here in 2021...

Play to win!


**Remember, your Habits will determine if you #WIN2021. Click here to listen to this weeks podcast.


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 07, 2023

Took me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained!

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