We all have goals. It’s how we approach them that separates the successful from those coming up short.

If you feel like there’s something missing in your approach or you’re just looking for a better way, consider approaching your goals with EXOS’ four pillars of human performance in mind. By focusing on mindset, nutrition, movement, and recovery, you’ll improve success and overall well-being. Here’s what you need to know.

1. Mindset

A group of people are in plank position during a workout while two women are seen performing the exercises as partners. Workout; Fitness; Gym; Motivation; Dedication; Teamwork; Partner; Reebok; Adidas; GamePlan A
Embrace a positive mindset in everything you do. Focus on one goal and make it a priority.

A negative mindset can be the limiting factor to success.

The key is to understand why you’re setting a goal and make it a priority. When you have too many things going on or too many goals that don’t align, your mind is everywhere. Stick to one goal, put all of your effort into it, and you’ll discover what you’re capable of.

Try this: Stay positive today. Instead of focusing on one unhealthy meal, one missed workout, or a botched presentation, focus on all the things you did right and commit to putting in 100 percent at your next workout, meal, or presentation.

2. Nutrition

Blonde woman in a black adidas sweater with three stripes buys cilantro
Being more mindful of what you’re eating and drinking can help you make better choices that support your goals.

Find yourself downing coffee as a morning meal, grabbing fast food at lunch, or ordering takeout for dinner regularly? These habits are sabotaging your success.

Whether you’re looking to lose weight, focus for a big meeting, or decrease midday headaches, you have to fuel your body and mind to perform your best. It takes planning, quality foods, and proper hydration to meet your needs. Beyond that, meals can also be pivotal moments to create connections and savor memories.

Try this: Kick-start a healthier approach by being more mindful of what you’re eating and drinking. Before each meal, take 5–10 seconds to consider your nutrition goals and whether or not the choices you’re making support those goals. This simple technique can help you make better choices, supporting your goals over the long-term.

3. Movement

Guy in an orange shirt cycling in the gym.
Include regular movement to your day. It’ll make you feel better not only immediately, but also in the long run.

When your body sits in one position for too long, it tenses up. The result: aches, pains, and overall discomfort. The simple fix is movement.

No time for the gym? No problem. Movement isn’t confined to working out in the traditional sense. A gym workout has its place as part of your overall plan, but intentional movement throughout the day builds strength and mobility and helps you feel better.

Try this: Add more movement to your day by scheduling breaks. These can be as simple as visiting a water cooler on another floor to fill up your water bottle, a mobile meeting, and a 15-minute walk. All of these help your body move, increasing circulation, removing distractions, and sharpening your focus.

4. Recovery

A group of men is playing basketball outside in the sun. Team; Motivation; Training; Competition; Success; Dedication; Teamwork
Tackle stress with sleep, relaxation techniques, and recreational activities like swimming or basketball.

Feeling stressed? Then it’s time to start paying attention to your body.

Tackling stress with sleep, relaxation techniques, and recreational activities like basketball or swimming can help you avoid issues that lead to chronic fatigue, injury, and performance declines.

Try this: Recover better tonight by creating the perfect sleep environment. Set your thermostat between 65 and 72, hit the sack by 10 p.m., limit caffeine, unplug electronics, and skip your nightcap. These simple strategies have been shown to improve sleep quality and duration, which can help you reset for the next day.

How do you use these pillars to improve your life at work and at home?


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by Dilipkrishna 06.12.2017
Helpful for daily goals and long term results
by Jennifer Saranhak 28.03.2019