by Dana Cavalea March 31, 2020

Hi Team...

I have to tell you, I have been staying up later than usual, and, getting up later as well. That is my dirty secret today. 

But, I have been allowing for it.

Typically, during the week I am up around 5:30... write my blog, get my workout in, shower, eat, then get to work....then dinner, walk, tea + movie, bed around 10pm.

Notice how I wrote "typically"....

Well, these are not typical times so I have given myself a chance to rest and recover more....

Going to bed around 11am and giving myself the freedom to stay in bed until 8am, or, even 8:30am... 

I gotta tell you... it feels great!

And, the return on energy is great because of the "permission" I have given myself...

I am not filled with guilt about sleeping in during the week.. because my schedule has been adapted.

Each day I hit all my objectives because of how the day is planned... and I want the same for you...

So how do we do it?

First we must realize that when we are scheduled we get more done... we become more effective... we have more personal time as a result!

When we work... we work.

When we exercise.. we exercise.

When we rest.. we rest.

When we eat.. we eat.

When we have free-time.. we enjoy it.

We can only do this though if we begin to drop our goalposts of the day into our schedule... 

Check it out...

Every day you need to schedule the following:

  1. Wake-Time
  2. Bed-Time
  3. Meal-Times
  4. Work Times
  5. Workout Time
  6. Fun Time

By doing this,  you will have immediate structure to your day...

Then, you begin to fill in the above by asking the right questions....

  1. Wake-Time:What is optimal wake time for me?
  2. Bed-Time:What is optimal bed time for me?
  3. Meal-Times:When do I prefer my meals? What do I love to cook that is healthy?
  4. Work Times:What are my peak work hours? What is my #1 objective to get done today- (1-Personal, 1-Professional)
  5. Workout Time:When do I have the most energy to workout? What is the best type of training for me right now?
  6. Fun Time:What do I enjoy doing for fun after work?

When you answer these questions, they answer the "WHAT SHOULD I BE DOING AND WHEN QUESTIONS"....

So, when you match the goalposts with your answers, you get a perfectly planned and fulfilling daily schedule.

And, since you created it, it takes actually less discipline to do it.

You have basically built out your ideal day. 

This is how you win without the stress and without the feeling that you are forcing yourself to do something....

When we get our schedule right, we get our life right.

And, if you look at the day above.. it is very balanced.

Could you imagine running that day over and over again?

You would be left naturally: well nourished, well recovered, strengthened & conditioned, effective in your daily objectives, and, feeling really good about your overall productivity.

Not many can say that about their current schedule. They are always chasing time.. never having enough.. always taking on too much... and that is a loop and cycle they live in for years until burn-out often whacks them out....

Live a great life by owning your schedule.. in turn, you will own your life!

Let's GO!

Win the Day!

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!

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