Executive Culture Coach at Blue Agile GmbH | Empowering leaders to foster a culture of excellence and innovation through coaching executives, enabling teams to surpass their potential and achieve remarkable results.

I’m Eva Gysling, a three-time Olympic swimmer and executive/team leader with 35+ years in complex organisations. I know real pressure - on the starting block and in the boardroom - and how much potential gets wasted when culture is left to chance, systems are poorly designed, and leadership behaviour goes unchallenged.

My work sits where Olympic mindset, executive leadership, culture and corporate mental health meet. Burnout isn’t an individual weakness, and “tough” leadership doesn’t justify daily micro-suffering - especially when it’s driven by bad behaviour. High performance without psychological safety is a contradiction. If people pay with health or dignity, it’s not performance, it’s system failure and a culture problem.

That’s why I created The Executive Edge - ASPIRE: a clear six-module framework for senior leaders who build healthy high-performance cultures on purpose. ASPIRE turns intent into standards, rituals and tools across:

• Pressure design
• Accountability
• Resilience
• Strategic agility
• Team confidence
• Culture anchoring

Purpose:
Design pressure, behaviour and collaboration so people can deliver ambitious results while staying healthy, respected and appreciated.

Who I work with (DACH)
• Senior leaders in tech, healthcare and other disruptive environments (and their leadership teams)
• People & Culture / HR leaders responsible for culture, mental health and leadership quality
• Interprofessional bridge leaders (Product, IT, Ops, Clinical/Service) living in the friction between silos
• Selected consultants, coaches and executive-education partners who want an Olympic-tested, tool-rich system to plug into their work

Together, we redesign how pressure, workload, behaviour, collaboration and culture are handled so leaders don’t have to choose between results and system health.

What I don’t do:
I don’t train people to “be more resilient” so they can tolerate the intolerable. No glossy wellbeing without accountability. No treating bad leadership as a private issue. Psychological safety is infrastructure, non-negotiable, measurable, and owned.

What working with me feels like:
Calm under pressure; direct, respectful and appreciative; Olympic-level standards with high respect for people. We install small, robust rituals/behaviors that hold when things get tough: clearer decisions, fairer load, healthier teams, and more honest collaboration. Proof, not slogans.

If this sounds like your world, let’s explore whether ASPIRE can help you build the healthy high-performance culture you actually want to own.

Eva Gysling, OLY

Most people remember one leader from their career.
Not the title → The feeling...

That feeling came from:
→ being trusted early.
→ before confidence felt solid.
→ before everything was figured out.

And also sometimes...

✅ A responsibility handed over sooner than expected.
✅ A decision made without someone stepping in.
✅ Support shown publicly when things got uncomfortable.

Those moments stay.

↳ They change how people think about themselves.
↳ They stop waiting for permission.
↳ They start taking responsibility.

This is where leadership actually shows up.

Power moves work forward in the moment.

Empowerment builds people who move work forward again and again.

That difference compounds over time.

- People think deeper.
- They own outcomes.
- They solve problems without being asked.

And eventually:

+ Teams become stronger.
+ Cultures become clearer.
+ Results stop depending on one person.

Leadership scales through the people around it.

The strongest leaders understand this.
Their focus shifts from control to capability.
From directing work to developing judgment.

The impact lasts longer than any role or title.

Leadership shows up in the people who grow under it.
That’s how leaders become great.

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3x Olympian | Executive Sparring Partner for Senior Leaders in D-A-CH | The Executive Edge - ASPIRE: High performance that protects people’s health and dignity

You don’t need more time.

You need fewer decisions.

Most people exhaust themselves
deciding what to do next.

That’s not productivity.
That’s friction.

Here’s my personal blueprint for focus and flow - simple, practical, repeatable:

1️⃣ The Anchor Task
Forget the endless to-do list.

Pick one non-negotiable task each day.
Finish it and the day counts.

Everything else is extra.

2️⃣ Energy Mapping
Stop managing hours.

Start managing energy.

High energy → deep, creative work.
Low energy → admin, emails, chores.

Match the task to your state, not the clock.

3️⃣ The 2-Minute Rule
If it takes under 120 seconds, do it now.

Tiny tasks create invisible stress.
This clears it before it stacks.

4️⃣ Digital Fortressing
Focus is a finite resource.

Treat it like one.

Phone in another room.
Messages checked at set times.

Constant availability is not a performance metric.

5️⃣ The “Clear the Deck” Ritual
End the day on purpose.

Last 10 minutes:
– Tidy your space
– Close the tabs
– Write tomorrow’s Anchor Task

Future-you starts calm, not behind.

Time management isn’t about control.

It’s about design.

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Matty Piazzi

Former Athlete | Building a more inclusive world by spreading wellbeing globally | 10 yrs in Sports + 10 yrs in Wellbeing condensed into Daily Content

Who am I?

Uh, great question. 

I was lucky to grow up in a poor family with very little. 

And at the same time, in one of the most beautiful villages on Earth, Moena (Italy), also called “The Fairy of the Dolomites.”

Since I was a child, I’ve always had three big passions: sports, health, and entrepreneurship. 

I don’t know why, but I always believed my future would be in one or more of these three areas.

After playing football, I discovered cross-country skiing when I was nine.


First results? Bad, really bad. 

But as sports teach us, self-discipline is the secret sauce of success.

In short, at 18, I’m constantly in the top five places in Italy in my category. Great, but to make the sport a meaningful career you must be in the top three, not five.

So, at 18, I realized my future wouldn’t embrace my first passion, sports.


Now what?

Well, here's what happened in the following years.



▶︎ 2013: Started out as a Personal Trainer at Body Energy Wellness Club in Verona, Italy. Worked with over 200 clients and did more than 10,000 personal training sessions.

▶︎ 2014: Launched MP Fit Wellness, a wellness studio focused on weight loss.

▶︎ 2015: Expanded MP Fit Wellness to include nutritionists and psychologists.

▶︎ 2016: Rolled out one of Italy’s first wellness web apps, connecting with clients all over the country.

▶︎ 2017: Started offering wellness services for small and medium-sized businesses.

▶︎ 2020: Created Moonly, a wellbeing solution for corporate teams in Italy.

▶︎ 2024 - Stealth Mode...



Now, let's get back to us.

What am I doing here on LinkedIn?

I'm just bringing as much value as possible.

How?

By giving away:

→  All my experience (11 years in weight loss and wellness)

→  All the practical tools we developed with psychologists and used in MP Fit Wellness with clients.



What's my purpose?

→  “Building a world where everyone belongs through the power of wellbeing"



So, if this is aligned with your purpose and values, I'll be happy to meet you. 

Bye, and thanks for reading — really appreciate it!


— Matty

☑️ 2023: I’m joining a global mission at Lunha.

How to stop overreacting at work

I used to be a bit impulsive as a child

Or maybe just hyperactive.

Who knows… Anyway.

One thing you can do is create your own Wheel of Emotional Regulation.

Basically, you just need to prepare your reaction to different emotions ahead of time.

Here’s the structure:

→    When X happens, I do Y

Let’s break it down together!



1.    So, the first thing you need to do is become aware of your emotions and feelings.

Which ones?

Well, the ones you wanna handle better.

For example:

→    Anger (it often leads to impulsive reactions)

→    Insecurity

→    Rejection

→    Discouragement

→    Feeling overwhelmed

Got it?

These are the emotions and feelings we wanna improve our response to.



2.    Alright! Now what?

Now we just need to prepare our future responses.

Remember the structure?

→    “When X happens, I do Y”

You can also use the future tense, like “I’ll do Y”. But I prefer sticking with the present.

Let’s see an example.



→    When I’m feeling ANGRY…

I pause to catch my breath and clear my head before saying something I might regret.


→    When I’m feeling ANXIOUS…

I slow things down with deep breaths and try to stay grounded in the moment.


→    When I’m feeling INSECURE…

I remind myself that I’m more than my flaws. And I’m pretty awesome just as I am :)


→    When I’m feeling REJECTED…

It stings, but I remind myself that rejection can lead to better opportunities.


→    When I’m feeling DISCOURAGED…

I give myself a pep talk, focusing on why I started in the first place.


→    When I’m feeling OVERWHELMED…

I make a list and tackle one thing at a time. No need to do it all at once.



That’s it.

This is our example of the Wheel of Emotional Regulation.

As you saw, we just need to:

→    Be aware of the emotions we wanna handle better

→    Prepare our responses in advance, so when they show up, we know how to deal with them.

That’s it.


– Matty

Former Athlete | Building a world where everyone belongs through the power of wellbeing

Procrastination and overthinking are best friends.

Procrastination can kill our progress.

It’s like hitting the brakes when you should be moving forward.

Why do we do it?

We overthink.

We wait for the perfect moment.

We tell ourselves we’re “not ready.”

But here’s the truth:

→    Action creates motivation, not the other way around

The secret?

Start small and keep going.

Here’s a tool I love:

→    The Action-First approach

It’s simple, and it works!

Let’s try it in 4 steps:



1.    Pick One Small Task

Stop for a second:

→    What’s one thing you’ve been putting off?

Whatever it is, make it tiny.

For example, instead of “finish the report,” go with:

→    Write the title

Instead of “clean the kitchen,” go with:

→    Wipe down the counter

The goal?

Make it so ridiculously easy you can’t avoid it.



2.    Schedule It

Decide exactly when you’ll do it.

Set a time if you need to.

For example:

→    At 10:30 AM, I’ll write the title of my report.

Got it?

It’s not about doing everything. It’s about starting.



3.    Do It, Even If You Don’t Feel Like It

Here’s the trick: don’t wait for motivation. Just start.

For example:

→    Sit down at 10:30

→    Write the title

→    Spend 10 minutes working on the report

Chances are, once you start, you’ll want to keep going.

That’s momentum kicking in.

How do you think I’m able to write these daily posts on linkedin? :)

Just start!



4.    Reward Yourself

I’m not great at this.

But luckily, I don’t struggle much with procrastination.

But if you wanna handle it, try this:

→    After you finish, celebrate. Even if it’s small

You might wanna take a walk.

Or make a coffee (Italian coffee, of course!).

Or just say: “Hey, I did that! I’m number 1!”

Why do this?

Because rewards build positive habits.

The more you celebrate small wins, the easier it gets to take action next time.



That’s it.

Now, what’s one small step you can take today?


– Matty

If people don't respect your boundaries in 2026...

Try these 4 steps:


1.    First, we need to be crystal clear about what our boundary is.

Ask yourself:

→    What exactly do I need or not need in this situation?

Make it as specific as possible, so there’s no confusion. 

At the same time, try to keep it concise.

For example:

→    “I need to leave work on time every day to have time for myself”

And of course, let people know what you mean by “on time” :)



2.    Now, ask yourself:

→    What will happen if my boundary is crossed?

The consequence doesn’t have to be harsh.

It just needs to protect your needs.

It also needs to show that you’re serious about your boundary.

And of course, you need to let people know what those consequences are.

For example, you can say:

→    “If I keep being asked to stay late, I won’t be able to take on additional tasks in the future”



3.    Clarity is a superpower when talking about boundaries, right?

So, when you talk to the person about your boundary, keep it clear.

Sometimes, people disrespect us because they don’t know what respect means to us.

And that’s on us.

Communication starts with the sender, not the recipient, right?

Here’s what you might say:

→    “I’ve noticed I’ve been asked to stay late often, and I really need time for myself after work. If this continues, I won’t be able to take on extra tasks.”

And remember, don’t feel guilty.

There’s nothing to feel guilty about.

Boundaries are a sign of self-respect, right?



4.    Now, what if the person crosses your boundary again?

Well, stick to the consequences you set.

It’s important to stay firm and consistent.

You’re not disrespecting them. You’re respecting yourself.

And you can’t truly respect others without respecting yourself first.

The more you stick to it, the more they’ll respect your boundaries in the future.

So, say something like:

→    “I’ve already said that I need time after work. As I mentioned before, I won’t be able to take on more tasks unless this changes”



That’s it.

See your boundaries as a gift you give to yourself.

When you do, you’ll be able to give a better gift to the other person.

Love starts with self-love. Let’s not forget that!


– Matty

How to stop freaking out over every little thing

Let’s try this exercise.

You can do it for the next 8 weeks.

It’ll help you figure out what triggers your emotions.

Just 5 simple steps.



1.    At the end of each week (Saturday works great), do this:

→    Take a moment to reflect on any moments that triggered strong emotions

It could be something like:

→    A stressful deadline

→    A disagreement with your partner

→    A frustrating chat with a colleague

→    ...



2.    Now grab your journal and jot down:

→    WHAT happened

→    HOW it made you feel

For example:

→    Missed deadline (what)

→    Felt overwhelmed and anxious (how)

Or

→    Disagreement with a colleague (what)

→    Felt angry and misunderstood (how)



3.    Alright! Now:

→    Review your journal

→    And look for patterns or recurring themes

How?

Ask yourself:

→    Do certain situations always bring out the same emotions?

→    Do specific interactions tend to make you feel the same way?

→    Are there patterns in how you react to these triggers?

For example, you might notice:

→    When you feel criticized or judged, you often feel anxious and start doubting yourself



4.    Okay, you know your patterns now.

Now what?

Here’s what: prepare yourself in advance.

“Uh, what do you mean, Matty?”

I mean, brainstorm coping strategies you can use when those feelings pop up.

For example:

→    Exercise

→    Mindfulness

→    Going for a walk

→    Talking to your best friend

→    Laughter yoga (ever tried it?)

As we know, the key isn’t avoiding those feelings.

The key is preparing ourselves in advance so we don’t get caught off guard.



5.    For the next 7 days, just stay disciplined.

Every time that emotion comes up, use the coping strategy you picked.



That’s it.

I know it seems basic, but how can we stop freaking out without first knowing ourselves better? :)


– Matty

Stress is stealing your potential.

Stress can sneak up on us, can’t it?

One minute, everything’s fine.

The next, your heart’s racing, your mind’s spinning.

And you’re stuck in that stress loop.

Sound familiar?

Here’s the thing:

→    Stress loves to take over when we’re on autopilot

That’s where the SOBER technique comes in.

It’s simple and practical.

And it helps you hit pause when stress starts to spiral.

Let’s break it down so you can try it.



1.    S — Stop

The first step? Just stop.

I know, easier said than done.

But stress? It thrives on momentum.

Stopping interrupts that cycle.

Can’t stop?

Well, maybe you actually can.

Ask yourself:

→    “If I keep pushing through, what’s the long-term cost?”

Sometimes, stopping is the most productive thing we can do.



2.    O — Observe

Now, take a moment to notice what’s going on.

Ask yourself:

→    “What am I feeling right now?”

→    “What’s running through my head?”

→    “How’s my body reacting?”

Why do this?

Because observation gives you space.

When you notice the stress, you start to step outside of it.



3.    B — Breathe

Next, breathe.

Not the shallow, stressed-out kind. But the deep, calming kind:

→    Inhale slowly for 4 seconds

→    Hold it for 2 seconds

→    Exhale slowly for 6 seconds

Deep breaths literally tell your nervous system:

→    “We’re okay”

Trust me, it works.



4.    E — Expand

Now, let’s zoom out.

Ask yourself:

→    “What’s the bigger picture here?”

→    “Is this really as bad as it feels?”

→    “What’s one small thing I can control right now?”

Think about it this way:

Imagine looking at yourself from outer space.

Suddenly, the problem feels smaller, doesn’t it?

This shift?

It takes you from reacting to responding.



5.    R — Respond

Finally, it’s time to act.

But here’s the trick: act with intention.

Maybe you decide to take a break.

Maybe you tackle the problem, step by step.

Or maybe you just let it go.

The goal?

Respond in a way that feels calm and deliberate. Not panicked.



Now you might be wondering:

→    “Matty, can this really help me?”

Here’s the thing:

I don’t know your exact situation, but I do know this:

The SOBER technique works because it slows everything down.

It gives you space to think.

It gives you space to breathe.

It gives you space to choose better actions.

So, next time stress sneaks in, try this:

→    Stop. Observe. Breathe. Expand. Respond.

It’s not magic, but it works.

Gonna give it a shot?


– Matty

How to avoid burnout as a manager

Here are 3 practical ways:



1.    Set strong boundaries

I’m a huge believer in setting boundaries.

Why?

Because I’m a huge believer in self-respect.

How can we respect others if we don’t respect ourselves?

So, set clear work hours and stick to them.

And try not to answer emails at midnight or on weekends.

Okay, I’ll admit: I do answer emails on weekends. 

But midnight? That’s a no-go for me.

Our personal life matters too.



2.    Take micro and macro breaks

Breaks (and rest in general) are seriously underrated.

I’m all in on both micro and macro breaks.

Here’s what I do:

→    8-10 micro breaks a day, around 10 minutes each

→    1 macro break a day, about 10 hours completely off

You’ve heard it before: you can’t pour from an empty cup.

So, take breaks throughout your day, even if it’s just a quick stretch or grabbing a coffee.

Italian coffee, of course!

Small pauses reset your mind.

And don’t forget to switch completely OFF.

But here’s the deal: 

→    To really switch off, we need to be fully ON during the rest of the time, right?

That’s where mindfulness helps: staying present and focused.



3.    Practice self-care

Self-care can mean different things to different people, but for me, it’s simple:

→    Sleep well

→    Eat well

→    Move your body

Sure, there are plenty of other ways to take care of ourselves. 

But let’s be honest, it’s easier to embrace those other ways when we’re energized from good sleep, healthy meals, and regular exercise.


Right?

So, start here:

→    Prioritize your sleep

→    Eat healthy

→    Move every day

Remember, you’re the engine. 

Take care of yourself so you can keep things running.

When you feel good mentally and physically, you handle stress better.

Agree?


– Matty

3 Ways to Start Mindfulness as a Manager

(and get clarity and focus)



1.    Breathe between meetings

Back-to-back meetings?

It’s tempting to power through, right?

But that just clutters your mind.

Instead, take a breather.

Try this:

→    After every meeting, spend 2 minutes breathing deeply

How?

→    Breathe in for 4 seconds through your nose

→    Breathe out for 6 seconds through your mouth

Two minutes of this means 12 cycles.

Think of it as a mental reset button.



2.    Pause to prioritize

Managing tasks.

Managing emails.

Managing meetings.

Sound familiar?

It’s easy to get caught up in the busyness of it all.

No worries, you’re not alone.

Mindfulness starts with asking:

→    What really matters right now?

Try this:

→    Before diving into your to-do list, take 60 seconds to review what’s on your plate

Pick the top three things that need your full attention.

It’s not much different from practicing Zen meditation.

Focus fully on what you wanna get done.

Ever tried Zen meditation?



3.    Lead with intention

Mindfulness leads to more presence. 

More presence leads to more presence with the people around us. 

Which means we can truly listen to them. 

Which means we can lead with intention.

And as you know, when you’re fully engaged, your team feels it.

Right?

So, try this:

Before a team interaction, ask yourself:

→    What do I wanna bring to this moment?

Maybe it’s calm.

Maybe it’s clarity.

Maybe it’s support.

Setting an intention can change the energy of a conversation.

Think about me right now.

I didn’t start this linkedin post without intention.

My intention was clear:

→    How can I help you, as a manager, start practicing mindfulness?

And voilà, here I am.

Think about tennis players.

What do you think they do between games? 

Just drink water and minerals?

Just eat bananas and bars? 

Nope.

They set an intention for the next two games.

That’s mindfulness.

You know, I’m a huge Sinner fan: we both grew up in the Dolomites :)

Do you watch tennis?


– Matty

How to stop overthinking

Are you a storyteller like me?

I wanna share a tool I sometimes use to solve problems:

→    Narrative self-distancing

It works for overthinking too.

Let’s see how you can use it.



1.    So, think about a situation that’s been stressing you out.

Or something that’s making you overthink.

Like:

→    A tricky situation at work

→    A disagreement with a friend

→    Or just a nagging worry



2.    Now, before grabbing a pen and paper, take a sec.

Imagine you’re a storyteller.

Picture yourself narrating this situation as if it’s happening to someone else.

Let’s call them… hmm… how about “Jasmine”?

Or pick another name if you wanna. Just not your own.



3.    Alright, now grab a pen and paper.

Ready?

Great!

Write about the situation in detail, like you’re describing it to a friend.

And make sure to use third-person language.

For example:

“Jasmine was feeling overwhelmed by her project at work.

She had a lot of tasks to complete.

And she was worried about meeting the deadline.”



4.    Now, keep your pen and paper handy.

Start describing:

→    How Jasmine felt

→    What she did

→    And the thoughts running through her mind

For example:

“Jasmine felt her heart racing every time she thought about the deadline.

She tried to focus on one task at a time.

But the pressure made it hard for her to concentrate.”



5.    Alright! Your role as the storyteller is over.

Now it’s time to transform into an analyst. Or a scientist.

You know, like Galileo Galilei.

I’m an Italian guy, you know… (proud of it, btw!)

Anyway, once you’ve written the story, here’s what to do:

→    Take a step back

→    Think about it from an outsider’s perspective

How? 

By asking yourself:

→    What advice would I give to Jasmine?

→    What options does she have to handle this better?

Just analyze your story objectively.

Then, ask yourself:

→    How does this new perspective change the way I see the situation?

→    Are there practical steps or solutions I didn’t notice before?



That’s it.

Now you’re probably wondering:

→    Uh, Matty, why would this exercise help me?

Because you’re gonna:

→    See the bigger picture

→    Understand the problem more clearly

→    Feel less overwhelmed and more in control

→    Create some distance between yourself and your emotions

What do you think? Should we give it a try? :)


– Matty

How to break free from mental loops?

Spinning in circles is exhausting… but here’s the thing:

It’s not because something’s wrong with you.

It’s just how our brain works when it’s trying to figure stuff out.

Imagine a hamster running on a wheel.

Lots of effort. No progress.

So, what’s the solution?

→    Letting go

Why?

Because mental loops thrive on attention.

The more you focus on them, the bigger they feel.

But when you step back, you give your brain the space it needs to reset.

You just let the thoughts come and go.

Like watching clouds pass by instead of chasing them.

So here’s a practical tool to break free:

→    The Pause and Label

Here’s how you can try it:



1.    Pause

When your thoughts start spiraling, stop for a moment and take a deep breath.



2.    Label

Now, say to yourself:

→    “This is just my brain trying to make sense of things.”

It’s not a problem. It’s just a process.



3.    Redirect

Now, shift your focus to something grounding, like:

→    Your breath

→    Your five senses

→    Or how your body feels

For example, notice how your feet feel on the ground.

Or how your chest rises and falls as you breathe.

The goal isn’t to fix the loop or shut it down.

It’s about giving your mind permission to let go. Even just for a little while.

Why? 

Because here’s what I’ve learned from Mrs. Life:

→    When we stop wrestling with our thoughts, we free up mental energy for what really matters

Things like clarity, creativity, and inner peace.

So, next time you’re stuck in a loop, try letting it be. And see what happens.


Ready to give it a try?


– Matty

How to handle stress as a manager

Try this:

→    The STOP Technique

It’s a simple tool to help you stay calm and in control.

Yes, even in high-pressure moments.

Here’s how you can use it:



1.    S — Stop

When stress hits, press the pause button.

Take a moment to stop what you’re doing.

Don’t react right away.

This creates space between the stressful situation and your response.

So you can think more clearly.



2.    T — Take a Breath

Now, breathe: slowly and deeply.

A few deep breaths help calm your nervous system.

They bring your focus back to the present moment.

It might sound simple, but it’s incredibly powerful.

Breathing shifts your body out of “fight-or-flight” mode.



3.    O — Observe

Next, take a step back and observe the situation.

Ask yourself:

→    What’s actually happening?

→    How am I feeling?

→    What thoughts are running through my mind?

No judgment here.

Observing without judgment helps you gain perspective.

It lets you see the bigger picture.



4.    P — Proceed

Feeling more grounded now? Good.

So, what’s next?

Choose your next action intentionally.

Ask yourself:

→    What’s the best way to handle this situation?

Then respond calmly, not impulsively.



That’s it.

The STOP technique is quick and easy. And it works.

So, next time you feel overwhelmed, remember:

→    Stop

→    Take a Breath

→    Observe

→    Proceed

Try it out and notice how much calmer you feel.


Gonna give it a go?


– Matty

3 reasons why managers should exercise

(+ 3 tips from a former personal trainer)


Being a manager is tough, right?

Long days, hard decisions, constant pressure.

But exercise can make it easier.

Why?

Here’s why:



1.    Exercise lowers stress

Stress builds up fast.

Exercise releases endorphins (the feel-good chemicals).

Even 30 minutes of movement can help you stay calm under pressure.



2.    Exercise sharpens your focus

A tired mind makes poor decisions.

Exercise improves blood flow to your brain.

More focus. Better ideas. Clearer thinking.

Yep, exercise leads to better decision-making.



3.    Exercise boosts your energy

Exhausted by 3 PM?

You’re not alone.

Exercise builds stamina.

You’ll feel more energized to tackle the day.

Try exercising in the morning and see what happens!

(Even though I hit the gym at 2 PM)



Now, let’s say you’re not making time for exercise yet.

Here are 3 simple tips to get started:



1.    Start small

You don’t need hours at the gym.

Start with 15-20 minutes a day.

Even if it’s just a brisk walk or some stretching.

But if you love the gym like me, go all in!



2.    Schedule it like a meeting

If you check my Google Calendar, you wouldn’t just see “work.”

You’d see “gym” too.

Block time in your calendar for exercise, just like you would for an important meeting.

Treat it as non-negotiable.



3.    Make it enjoyable

I don’t like spinning. So why would I do it?

But I do like weightlifting.

Find an activity you actually enjoy: whether it’s dancing, martial arts, or yoga.

The more fun it is, the more likely you’ll stick with it.


Question: what’s your favorite way to stay active?


– Matty

How to beat procrastination at work

Try this:


1.    When you find yourself procrastinating, pause for 2 minutes.

Sit somewhere quiet and take a few deep breaths.

Ask yourself:

→    What’s my current emotion around this task?

A lot of times, it’s fear, self-doubt, or overwhelm.

That’s okay. Just name the emotion.

This is called “affect labeling”.

It can help reduce the intensity of what you’re feeling.



2.    Now reframe the task (takes about 2 minutes)

How to do that?

Write down what feels challenging about the task.

Then, reframe it.

Instead of focusing on how hard or overwhelming it feels, ask:

→    What’s one small step I could take to get started?

For example, let’s say you’re writing a report that feels daunting. 

A small step might be opening your notes and writing the first sentence.

That’s exactly what I did yesterday for this post:

1.   I opened Google Docs

2.   I wrote a couple of sentences.

3.   And now here I am, sharing this with you ;)

Just take one small step.



3.    Now take action immediately.

Set a timer for five minutes and commit to working on the task.

No matter how small the action is.

This builds momentum and helps reduce mental resistance.



4.    After five minutes, pause and reflect.

Ask yourself:

→    How do I feel now compared to before I started?

You don’t have to do this every time.

Just the first time to notice the impact.

Otherwise, who’s gonna get things done, right?

To recap:

1.    Pause for 2 minutes.

2.    Figure out one small step you can take

3.    Work on the task for 5 minutes

4.    Reflect on the result


If we wanna get things done, we gotta figure out what’s holding us back, right?


– Matty

3 energy-draining habits to avoid at work

(and what to do instead)



1.    Saying yes to everything

This is something I had to work on a lot!

Being helpful is great… but overcommitting?

Not so much.

Every "yes" you give takes time, energy, and focus away from what really matters.

So...?

Practice saying "no" (even if it feels awkward), like:

→    “I’d love to, but I don’t have the bandwidth.”

→    “Thanks for asking, but I can’t commit right now.”

Saying no protects your energy for the things that matter most.



2.    Holding on to grudges

Carrying resentment is like dragging a heavy backpack everywhere we go.

It doesn’t hurt the other person. It just exhausts us.

So...?

Let it go for your own peace of mind:

→    Journal about how you feel

→    Talk it out with someone you trust

→    Decide: is this worth my energy?

Or try what I do: talk to yourself.

Every time you catch yourself holding on to a grudge, say it out loud.

Forgiveness doesn’t mean excusing bad behavior.

It means freeing yourself from the weight of it.



3.    Overthinking everything

You know the cycle:

→    “What if this goes wrong?”

→    “Did I say the right thing?”

→    “What will people think?”

Overthinking eats up time and energy.

It keeps you stuck in your head instead of moving forward.

Try this:

When you catch yourself spiraling, ask:

→    “Can I control this?”

→    “What’s one small step I can take right now?”

Then take that step.

Action beats overthinking every time!



That’s it.

Energy is your most valuable resource.

Protecting it is a sign of self-respect.


– Matty

Resilience isn’t just hype.

And it’s not about being tough all the time.

It’s about shifting how we handle challenges.

Here’s a great tool for this:

→    The ABCDE model

(created by Martin Seligman)

It’s super simple and practical. 

Let me show you how it works.



1.    A — Adversity

Start with the challenge you’re facing.

Get specific.

For example:

→    “I’m stressed about learning new skills”

→    “I’m worried about not fitting into the new job”

Why do that?

Because naming the challenge helps you see it for what it is.



2.    B — Beliefs

Next, notice the thoughts tied to the challenge.

These might sound familiar:

→    “I’m not good enough for this job”

→    “I’ll never catch up with my new colleagues”

Sound familiar?

That’s okay. For now, just notice those beliefs.

No need to fix them yet.



3.    C — Consequences

Now, think about how those beliefs affect you.

Ask yourself:

→    How do these thoughts make me feel?

→    How are they shaping my actions?

Maybe they leave you feeling anxious.

Maybe they leave you feeling stuck.

It’s okay. This step is about noticing, not judging.



4.    D — Disputation

Here’s where the magic happens:

→    Challenge those negative beliefs

How?

Ask yourself:

→    What evidence shows I can handle this?

→    What strengths do I bring to the table?

For example:

Think about past wins or skills you’ve relied on before.

Lean on those examples to challenge your doubts.



5.    E — Energization

Finally, notice how reframing shifts your energy.

Focus on what lifts you up:

→    What strengths make me feel confident?

→    What actions can I take right now?

Write down one small step to move forward.

For example, you could:

→    Set up a meeting with a mentor

→    Schedule time to learn a new skill

Momentum is built one small step at a time.



That’s it.

That’s the ABCDE model in action :)


– Matty

2 ways to reduce anxiety as a manager

(directly from athletes)



1.    Build Pre-Performance Rituals

Top performers, like athletes, thrive on routines.

Why?

Because rituals give your brain something familiar to hold onto.

They calm the chaos.

And if someone tells you:

→    Routines take away variety in life.

Try auditing their lives.

Try scoring their happiness and fulfillment.

How can we feel fulfilled if we don’t create routines that support what fulfills us?

Anyway, try this:

→    Before a big moment, like a presentation, do something grounding.

It can be something like:

→    Taking five deep breaths

→    Stretching

→    Repeating a calming phrase like “I’ve got this.”

Or maybe try the 5-4-3-2-1 technique:

→    Name 5 things you can see around you

→    Touch 4 things near you

→    Listen for 3 sounds

→    Notice 2 smells

→    Take a sip of water

It’s a quick way to ground yourself when anxiety feels overwhelming.



2.    Name It to Tame It

You know why anxiety often feels overwhelming?

Because it’s vague.

So?

Give it a name, like:

→    Stress about a deadline

→    Fear of failure

Giving it a name takes away its power.

Why?

Because we gain clarity.

And clarity is one of the best antidotes in those moments.

Try this:

Next time you feel anxious, pause and ask yourself:

→    What am I really worried about?

Then write it down.

Seeing it on paper can make it feel less scary.



That’s it.

 So, what about you? Got any rituals? 


– Matty

How to stop being overwhelmed at work

I’m a huge believer in journaling, but…

I’m also a huge believer in talking to ourselves out loud.

Yep! You got it right!

I do it every single day.

Here’s a simple tool that will help you manage stress at work.

(with 3 powerful questions to ask yourself)



1.    When you feel stressed:

→    Get up (if you can)

→    Start walking. Slowly

Like I do every day.

Here’s the first question to ask yourself while walking:

→    “What’s really bothering me right now?”

Try to check in with yourself.

What’s causing that pressure?

What’s causing that stress?

Is it a project deadline?

A meeting coming up?

A conflict with a coworker?

Or maybe you just feel like you’ve got too much on your plate?

Take a minute to figure out what’s really at the core of your stress.

Just saying it out loud can help you feel clearer.



2.    Alright, you’re still walking. Nice and slow.

Here’s the second question:

→    What can I actually control in this situation?

It makes no sense to stress over things we can’t control, right?

But we still do it sometimes.

Now that you know what’s causing the stress, do this:

→    Think about what’s actually within your control

Are there tasks you can prioritize?

Can you ask for help with certain things?

Can you talk to your boss or team about adjusting deadlines?

Just focus on what you CAN change.

There’s no need to stress over what’s out of your hands.



3.    Alright! Keep walking.

Here’s the third question:

→    What’s one small thing I can do right now to ease this feeling?

Knowing what’s within your control isn’t enough, right?

We’ve gotta take action if we wanna feel better.

So, take a step back and think about the next small action you can take.

It doesn’t have to be a big move. Just one thing.

Maybe it’s taking a 5-minute break to reset.

Or reorganizing your tasks to get more clarity.

Sometimes, clarity alone can reduce stress.

That’s why I’m a big believer in simplicity and minimalism. 

Are you too?

Anyway, the key is to take action.

Even a small action can move you forward. No matter how small.



That’s it.

And if you’re not comfortable talking to yourself out loud?

Well, just write your thoughts down.

We just need to get those thoughts out of our minds :)


– Matty

How to keep your energy up at work

Ever thought about mapping your energy levels?

No?

Well, let’s give Energy Mapping a try.

It’s gonna help you:

→    Understand why you feel drained after work

→    Make simple changes to keep your energy up

Let’s get started!



1.    So, for a week, try this:

→    Jot down how your energy feels at different times during the workday

Just rate it from 1 to 5:

→    1 = "totally drained"

→    5 = "full of energy"

Just make sure to note down:

→    The time

→    Your energy level

→    What you’re working on

For example:

→    10:40 AM

→    Energy level: 2

→    Just wrapped up a 40-minute meeting with 4 people 

Write down their names, too.

You know, maybe we’ll discover some interesting insights...



2.    Now it’s time to spot two things:

→    What drains your energy

→    What boosts your energy

So, after the week, review your notes.

Pay attention to two patterns:

→    When your energy dips + what’s happening at those times

→    When your energy is higher + what you’re doing then

For example, you might notice:

→    Your energy is low after meetings

→    Your energy is high after writing a report

But at the same time, you might realize:

→    Meetings shorter than 30 minutes don’t really drain your energy

→    Stand-up meetings only use up a little bit of your energy

Got it?

Just focus on spotting the patterns.



3.    Now, let’s create your workday energy map.

How?

Draw a simple chart with two things:

→    The hours of your workday along the bottom

→    Your energy levels up the side

Then, just plot your energy levels throughout the day.

This will show you exactly when they rise and fall.



4.    Alright! Now, take a look at your energy map.

Ask yourself:

→    What’s draining my energy?

→    Can I tweak how I handle those tasks or take breaks afterward?

→    What gives me energy?

→    Can I schedule more of those activities or do them during low-energy times?

Just try planning your workday so you can:

→    Tackle demanding tasks when your energy is high

→    Save easier tasks for when your energy dips



5.    Now, based on what you’ve learned, make small changes.

For example:

→    Practice deep breathing to recharge

→    Switch up your tasks to keep things interesting

→    Take short breaks to move around or get fresh air

→    Eat healthy snacks during the day to keep your energy steady

Nuts are amazing, btw.


– Matty

How to deal with ups and downs

First, let me say:

→  It’s absolutely normal

You can’t always be okay, right? :)

I wanna share a similar experience I had back in 2013.

It was during my first months as a personal trainer.

I’m gonna break it down into 4 steps.



1.    So, on July 1, 2013, I left my family and moved to Verona, Italy.

I started working as a personal trainer (PT).

After a couple of months, I was working about 13 hours a day.

That meant I was spending 13 hours a day with 13 different people.

And that meant I was listening to 13 different “life problems.”

You know, when you’re a PT, you’re more of a therapist than a trainer.

Clients told me everything. Probably because they felt safe with me.

But after a couple of months, something weird started to happen.

Let me explain…



2.   Sometimes, when I wasn’t working, I started to feel bad.

Like I was in a “bad mood”. With “bad feelings.”

And that’s really rare for me. I’m usually a pretty positive person.

Here’s the funny thing:

→    Everything was going great in my life.

Relationships? Okay!

Job? I loved working as a personal trainer.

Money? No problem!

Health? All good.

So, what was the problem?

Why did I feel bad at times?



3.    The problem was this:

→ I was an “emotional sponge”

Meaning I was absorbing all the emotions of my clients.

I wasn’t used to spending 13 hours a day with 13 different people.

I wasn’t used to hearing all those “life and business problems.”

And most of my clients were top managers and entrepreneurs. So real challenges!

So, what did I do?



4.    Simple. Every time I felt bad, I used to:

→    Stop what I was doing for a second

→    Ask myself, “Why am I feeling bad?”

And after 20-30 seconds, an answer would come up, like:

→    Oh, I feel bad because my client (who is a lawyer) has an important court hearing today.

The fun part?

As soon as I figured out why I was in a bad mood, I felt better right away.

I just needed to know what was causing it.

This happened maybe 2-3 times a week for 3-4 months.

Then it became a habit.

Now, I think I do it automatically.

Who knows…



So, what can we learn from that?

Simple. When you feel bad:

→    Stop for a second

→    Ask yourself, “What am I feeling?” (I used to skip this step)

→    Ask yourself, “Why am I feeling this way?”

→    Accept what’s happening and move on

We’re human. It’s okay not to be okay.


– Matty

3 ways managers can optimize sleep

As a manager, you’re no different than an athlete.

You need energy, focus, and clarity to lead effectively.

Here are 3 simple ways to improve your sleep:



1.    Treat sleep like the most important meeting

You wouldn’t miss an important meeting, right?

So start treating sleep the same way:

Prioritize a consistent bedtime and wake-up time:

→    Go to bed at the same time

→    Wake up at the same time

Even on weekends?

Yep, even on weekends.

I know it’s hard.

But here’s the thing. Your body loves routines!

Routines help regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.



2.    Set boundaries with tech

You’re not scrolling before bed, right?

Oh, thank God.

I know it might feel relaxing, but blue light from screens can mess with your sleep.

And those late-night work emails?

They’ll still be there in the morning, trust me.

Try this:

→    Unplug at least 30 minutes before bed

Use that time for something calming, like:

→    Reading

→    Stretching

→    Gentle yoga

Personally, I switch from blue to warm light at 4 p.m. It’s a game-changer.



3.    Create a sleep-friendly space

Our bedroom should feel like a sanctuary:

→    Cool

→    Dark

→    Quiet

Why?

Because these conditions signal to our brain that it’s time to rest.

And if that’s not enough, try this before bed: 

→    The 4-7-8 Breathing Technique

Here’s how it works:

→    Lie down comfortably

→    Breathe in through your nose for 4 seconds

→    Hold your breath for 7 seconds

→    Breathe out through your mouth for 8 seconds

→    Repeat 4–5 times

This simple exercise calms your nervous system, making it easier to drift off.



That’s it.

Top athletes prioritize sleep for peak performance. Why shouldn’t you?


– Matty

Feeling a bit anxious?

All those plans. Goals. Uncertainties.

And then Mrs. Anxiety kicks in, whispering all the “what ifs.”

But here’s the secret:

→    You don’t have to fight Mrs. Anxiety

You just need to change how you see her.

That’s where the Defusion Technique comes in.

What’s that?

Oh, it’s a super effective way to deal with anxiety.

Let’s see how you can try it in 4 steps.



1.    Notice the Thought

Start by noticing the anxious thought.

Maybe it’s: “I’m gonna fail at my goals this year.”

Well, don’t fight it. Just notice it.



2.    Label the Thought

Now, instead of saying, “I’m gonna fail,” reframe it as:

→    “I’m having the thought that I’m gonna fail.”

See the difference?

It reminds you it’s just a thought, not a fact.



3.    Create Some Distance

Now, imagine that thought as a cloud drifting in the sky.

Or words on a leaf floating down a stream.

Watch it pass.

It’s there, but it’s not you.

It’s just a cloud…or a leaf.

And you’re not a cloud or a leaf, right? :)



4.    Focus on Right Now

Now, bring yourself back to the moment.

Take a deep breath.

Look around and ask yourself:

→    What can I see?

→    What can I hear?

→    What’s the next small step I can take?



That’s it.

Mrs. Anxiety loves pulling us into the future.

But here’s the truth:

→    You don’t have to believe everything she says

The Defusion Technique helps you step back.

It helps you see your thoughts for what they are.

It helps you move forward with calm and clarity.


Don’t let Mrs. Anxiety run the show.

It’s your turn to run the show.


– Matty

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Matty Piazzi

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The Battle

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