by Dana Cavalea November 30, 2017

1 Comment

Have you ever had so much on your mind that your body feels jittery and accelerated?

Focusing on the task at hand becomes extremely difficult?


You are actually sitting at your desk to do the work but are getting nothing done?

This my friends is the result of an OVER-ACTIVE MIND…

Too much on your plate. A lack of order. A lack of proper compartmentalizing and sequenced execution…

So what do we do..?

In previous blogs I have written about Riley’s Brain Dump…

Grabbing a piece of PAPER (yes some people still use this) and a Pen/Pencil…

Write down everything that is on your mind..

Your TO-DO list if you will..

Now once you do this… put a STAR next to your biggest issue…

This will usually cause you the most PAIN & ANGST..

Once IDENTIFIED.. write down 1-3 action steps below….


Complete the task.

Now for the Type A Operators out there… who live their life in sequence with high levels of Organization.. this may be too elementary for you..

For you, getting things done is not the issue..

The issues become everybody else LETTING YOU DOWN.. or TRYING TO BE PERFECT..

Again.. more stress, more mental activity, and less satisfaction..

So your goal becomes CREATING A LIST OF POSITIVES..


What have you accomplished in the past 30 days?

What are the things that your employees/ teammates have done to help you accomplish those things?

Once you see on paper that everybody around you is actually engaged in helping you.. and are not plotting to disrupt your world order.. you can then take a breath…

But, even after the completion of both action steps above.. your body could still feel WRECKED and JOLTED from the after math of an OVERACTIVE MIND…

So in order to calm that mind.. here are a few things you can do to bring down your overall excitability..

(this works for CEOS/ Executives/ Entrepreneurs, Athletes… and everybody in between)..


  1. The Classroom of Silence.. on your back.. (take 15 minutes to lay down on the floor, focusing on stomach breathing.. deep breath in, with stomach elevation, deep breath out.. just think about your breathing.. and you will calm down.. laying horizontal will help to reduce any blood pooling…
  2. Aromatherapy.. personally I keep a small bottle of lavender and eucalyptus essential oil in my back pack.. when I feel accelerated, I take at least 5 deep breathes, inhaling these great scents.
  3. Ice Cold Shower.. shocking the body and rewiring the patterns of thought.. taking a shower where you are gasping for air is one of the fastest ways to reroute your focus… aggressive but works..
  4. Cranio Sacral Massage.. this is a massage that focuses on your cervical spine, head, and pressure points surrounding.. working on the cervical spine, or neck will allow for greater blood flow to the brain and will break up any trigger points that may be reducing clarity…
  5. 4-4-10 Breathing Sequences… 4 seconds In, 4 seconds hold, 10 seconds slow exhale… do this for 10-15 minutes.. and boom.. you will start to reduce the activity of the nervous system…

These are few performance hacks you can use to bring yourself back into focus…

The body gets overly excited when you are TOO MUCH IN YOUR OWN HEAD..

Don’t try to solve every issue at once. Don’t try to do it alone. Even if you know what to do.. engage others around you so you can have assistance in the processing of things…

 Cheers to a slow mind…




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


February 01, 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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