Actionable tips to stay consistent and reach your goals.
1. Think neutral.
"Champions don't think negatively or positively — they think neutrally," says Trevor Moawad, a mental conditioning coach based in Manhattan Beach, California. Neutral thinking is based less on a construct of clear actions and more on the absence of negativity. The approach essentially helps you move on rather than become debilitated by negative experiences. READ MORE
2. Stop brain rot.
If you’re constantly stimulated by tech, that could overload the prefrontal cortex of your brain, which governs functions like attention and impulse control, says Joel Salinas, M.D., a neurologist and assistant professor of neurology at NYU Grossman School of Medicine. Over time, the overstimulation may hinder your ability to remain focused and to rest and recharge, he says. With that, it’s better to give a single task your undivided attention than flip between 10 open tabs or keep one eye glued to your phone. Start setting aside dedicated time each day for deep, uninterrupted work, suggests Dr. Salinas. “Think of it as a ‘workout’ for your brain’s prefrontal cortex, strengthening focus and self-discipline,” he says. READ MORE
3. Prep for the Club.
Before you step foot in the Club, have an idea of what you want to accomplish in mind. Decide if you want to focus on training power, improving upper-body endurance, or building lower-body strength, for instance. Have a list of multiple exercises on your phone that can check off each of the boxes you’re looking to hit for the day. (Try talking with a Coach for ideas if you need.) READ MORE
4. Enlist a Precision Run Coach.
While Precision Run Coaching helps aspiring or long-time runners progress their fitness and tackle loftier goals, this personalized training program is just as valuable for the members who aren’t runners — the heavy-lifting athletes who are uncomfortable outside of the weight floor or those who feel like they simply, well, suck at running. You can expect your Coach to meet you where you’re at and encourage you through a program that has the power to change your relationship with cardio and lead to impressive health benefits. READ MORE
5. Sleep better, perform better.
Sleep is not an afterthought—it’s the foundation of peak performance. At Equinox Hotel’s Sleep Summit, we redefine rest as a science-backed strategy for optimization. “Studies have shown that an afternoon exercise routine can reduce anxiety and stress levels, which improves sleep quality,” says Dan Hagen, COACH X at Equinox. Align your movement with your energy levels — if you wake up feeling strong, lean into high-intensity workouts like Tabata or Metcon. If you’re sluggish, opt for low-impact movement, stretching, or yoga. True recovery happens at night, but how you train by day determines the quality of your rest. LISTEN NOW
6. Stick to a routine.
Routines provide structure when there’s a long-term goal you’re trying to achieve. “Think about it: If your goal is to write a book, you likely won’t be able to write it all in one sitting,” says Jonathan Kaplan, Ph.D., a behavioral therapist and the director of Soho CBT + Mindfulness Center. “But if you make it a routine to write a few pages a day, then you’ll be able to provide yourself an opportunity to reach goals that require long-term sustained effort by building a habit.” READ MORE
7. Play with language.
Goal-setting studies have also explored two types of goal-setting language and how they impact success. The research shows that distanced language, or the language that focuses on future outcomes (e.g., talking about who you will be when you reach your goal) is “associated with better outcomes like academic performance or emotional control.” Immediate language, e.g., talking in detail about the process you’ll take to get there, tends to lead to worse outcomes. In other words: When it comes to setting goals, it’s okay to future-trip a little. In fact, in psychology, it’s known as “future-oriented thought,” and it has significant implications for better performance. READ MORE