by Dana Cavalea July 19, 2019

1 Comment

Hey Team...

Happy Friday!

We made it....once again....

Every Friday, I ask those I coach to write down and send me their "3-Wins" for the Week...

They can be super small... from cleaning out my office to scoring an 8-figure deal...

It doesn't matter...

Wins are Wins....

And sometimes, we get so fast and caught up in the World's judgement of what a WIN is, that we forget what a WIN is for ourselves....

Let me help with that...

Coach D's Definition of Winning: "A win is anything that you do that gets you closer to your goal or to the feeling of freedom"

Got it?


When we find a way to win each day and each week, it gives us momentum. It also helps with our spirit. It helps to keep us grounded, balanced, focused, and trusting (that it will all work out- no matter what).

Make sense?

This week, I have been having a lot of calls with Business Leaders and most are struggling with something similar: TIME.

They feel there is just not enough time to WIN in the key areas of life:

  • Family
  • Health
  • Relationships
  • Work
  • Spiritual
  • Social

Now, I love these people because all they want is to be great...(at everything)...

It is a true competitors spirit...

So how do we help them start winning?

Step 1: Find their time vacuums. 

Where are they spending too much time with no return on their time. A common thread I see is that their meetings and phone calls are too long because there is no agenda, goal, plan, and formal exit strategy for the call. Aka- Wasting Time.

Step 2: Put their goal-post in place for the day.

These folks need a clear start and stop time for work. Or else, work becomes their life. All day, everyday. Once we put the posts down, we begin to add structure to what they do before work, after work, during work, and before bed. We are buying them time.

Step 3: Teach them about slowing down.

Most high performers want to run. They hate silence. They hate quite time. Slowing down scares them. It makes them feel not productive and that they are falling behind. So, we need to train them to enjoy the open, unfilled space in their life and not work to fill it so quickly with "work stuff".... Instead, we ask them what they enjoy? What FUN stuff that is not work related do they enjoy? Then, we start to add that to the mix.

Step 4: Create a Health Plan for them.

Yup.  We begin to carve out their health plan. Daily stretching, breathing, movement, cardio, lifting, and a nutritional plan so they can hit their goals.

We start VERY SLOW- sometimes just getting them to drink the appropriate amounts of water. For some, the exercise feature starts with a daily walk. Simple. Then we progress.

Step 5: I find out what their Greatest Fear is?

Once I find out their greatest fears, I take them there. I get them to feel what it would be like. Then, we create an action plan while we are in that fear state. They soon realize it is not that bad. And, they have a plan for a way out if it happens to happen. Got it. #nofear

Step 6: Spend time with those you love..

No explanation needed. These people will give you the support and joy you need (and sometimes craziness) so you can forget about "goals" for a while.

The high performer always has their goals in mind- spending time with friends and family allows them to forget about themselves and their "Wants" and get more focused in the moment

So, as you can see, there is nothing overly balanced here.

It is a working plan to help you live your best life.

A plan to help you stay within yourself.

A plan designed to keep you from going to fast and missing your own life.

Get focused.

Get working.

Get after it.

Stay within yourself.

You control the tempo.


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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