by Dana Cavalea July 12, 2021

Hi Team....

I hope you had an awesome weekend!

This weekend was a rainy one in New York... 

Which means a little extra rest... 

As I am finishing up my new book, Habits of a Champion Team, I have been thinking a lot about habits.

Good habits.

Bad habits.

What leads to good vs. bad?

It go me thinking...

The mind works in loops.

It works in patterns.

It is basically a song on repeat.

With that being said, our habits either get stronger or weaker depending on our actions and which habits we acknowledge as good vs. bad- but also we must be aware of our good habit triggers vs. bad habit triggers.

Let's use the example of SUGAR.

We all know sugar makes us fat.

Yet- because of its addictive properties, the sugar habit is hard to break and therefore makes us fat over time...

So, how do we break the habit?

Well, what triggers you to want sugar?

Is it your morning cup of coffee or your evening cup of tea that triggers you to say:

Coffee = I Crave Something Sweet...

Therefore, to break that habit, it is not that you have to cut sugar, you actually have to cut coffee in order to cut sugar.

Sometimes, it could be a salty meal that triggers sugar.

Salty Meal = I Crave Sugar.

Therefore, if you eat foods and meals that are less salty, you will again on crave sugar.

Then there is the fact that Sugar leads to Sugar.

The more sugar you eat, the more your body wants it.

And the cycle repeats.

How about alcohol.

When I go out to eat = I always get a drink

This is a common situation for many.

So, if they cut going out to eat, naturally their alcohol will decrease.

You see, we must understand our triggers.

Triggers are the key.

If I get Up Late = My Day Is Less Productive.

Trigger: Getting Up Late 

Result: Less Productive Day

When I coach people to reform their habits, we must first understand their triggers.

Once we understand triggers, we can correct everything from a bad diet, to a lack of exercise, to poor productivity and focus, to ineffective relationships.

It all is the result of triggers and habits.

Habits are corrected by first understanding what triggers bad habits.

The same is true for understanding what tiggers good habits!

I Start My Week With Everything Scheduled = I Have A Productive Week

Trigger: I take time to schedule all of my activity

Result = I have a productive week.

This works with everything, yet, nobody talks about it!!

Until now.

SO, today, dig in on your habits and ask: What are my negative triggers?

Got it?

Now, go out and WIN Monday!

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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