by Dana Cavalea November 04, 2021

1 Comment

Hi Team...

I am sure by now there are distractions everywhere...

But how do we stay focused on the things that matter most?

Well, let me show you a technique that I use....

It is based on the approach of OBJECTIVE + 3

Meaning, what is my objective?

What are the three things I need to do in order to execute on and maintain this objective....

For example....

Objective: Keep My Body Weight at 195-200lbs.

  1. Train at the gym on a STRUCTURED program 5 mornings per week...
  2. Eat Clean Monday-Friday (No Sugar, No White Flour)
  3. Reduce Systematic Stress with Daily Breathing and Stretching

Now, this is just a simple example as it relates to the physical...

But let's say you are somebody who has a habit of over-working and it is causing some stress on your family and even on yourself because you feel like you are giving your family the short end of the stick....

Objective: Keep My Family in 1st Place

  1. Home by 6pm (At least 3 Nights Per Week)
  2. Dinner as a Family
  3. Attend at least 1 sporting event/ event per week, or, make the pledge to be at ALL of them no matter what.

Or, let's use another example as it relates to keeping a PDA... better known as a Positive Daily Attitude...

Objective: Maintain a Positive Daily Attitude

  1. Keep a Book of Wins (Write Down Each Morning All of Your Wins)
  2. No news, no newspapers, and no social media (or only follow the good stuff)
  3. Use "reframing" on negatives.. as something negative creeps into your mind, instantly do a reframe... (this weather sucks... hey, at least it is warm! or this project is never getting done... hey, we are closer today than yesterday)

You see, we all need things simplified.

We need them to be distilled down to simple actions.

This is because just keeping things in our head as a list of "what I would like to do" just does not work...

Action works.

It always works.

So, if you can make your life nothing but simple objectives and actions that match- or are aligned to your objectives, you become somebody who execute only on things that matter.

And, you have identified those things that matter in advance, by using the OBJECTIVE + 3 Method...

It works.

It is simple.

My ask of you is to come up with only 3-Main Objectives and do the exercise above on those 3-Objectives.

Execute on this for a week and tell me what happens...

If 3 is too many for you, dial it down to 1.

This is an exercise of action...

You MUST take action.

Action always wins.

It never lets you down.

Let's go.

Your Coach,


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


December 29, 2022

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